Here are some Gratitude Journal ideas, tips, and reasons why to get you started on a new life habit.
“New Year, New Me”, right? No, not really. More like “New Year, Grateful Me”.
Having a gratitude journal is life-changing, seriously. Adopting an Attitude of Gratitude is a powerful tool in life. Simply, it is being thankful for all you have in life.
Theodore Roosevelt said, “Comparison is the thief of joy”. These six words are truer now than ever, in large part because of social media and the endless shows of highlight reels. There is always something new on the market that the media tells us we need to be better or be accepted.
Having an Attitude of Gratitude helps you become more content with who you are, and what you have. Appreciating your life for what it is. This happier and more optimistic outlook benefits you (emotionally, healthwise, mentally, careerwise) and those around you.
Dedicate time to journal each day. Make it a part of your morning and or night routine. For example, you can set your intention for the day each morning, and write your gratitude list in the evening.
Every gratitude journal should include a gratitude list:
What 3 / 5 / 10 things am I grateful for today?
Have a list of at least 3 things you are grateful for, each day. Don’t limit yourself if you have more to say – somedays you may struggle to find 3 and other days you may write down 7 things.
The list can include things (happy home), people (loving partner), and moments (sunshine on my walk). Of course, your list can be just that, a list. But you can also elaborate on each point. For example:
I am grateful for the delicious food I ate ↔ I am grateful for my ability to cook nourishing food for myself and my family OR I am thankful for my financial abundance and the joy of eating a delicious meal out.
When you elaborate you realise you have more to be grateful for than you may orginally have thought. Abilities and talents should not be overlooked.
Showing gratitude with specificity helps attract more of that specific thing or experience. Ask and you shall receive becomes ask, be grateful, and you shall receive more.
Grateful Moment Question Prompts
Asking yourself questions can help get you thinking on grateful moments. You can choose a question for each day of the week, or choose a few questions that you like and use them, or simply use these as ideas and reword them to suit you.
Answer as you wish: few words, paragraphs, photos. Whatever feels right at the time. Remember, there is no right or wrong way to do this. The more you practice gratitude, the easier you will find what and how you like to do things.
- What was the best thing that happened today?
- Who is someone I am thankful to have in my life?
- What do I take for granted, that I am grateful for?
You can find journal prompts to write in-depth answers to with a quick online search, like favourite childhood memory, why your favourite hobby brings you such joy, or what lessons you learned from reading a book.
Mantras and Affirmations
Another beautiful element to add to your gratitude journal are mantras and affirmations.
You can have a different daily mantra or affirmation, or choose one for the week or month.
Your affirmations can be for happiness, health, wealth – whatever you’re looking to attract more of and show gratitiude for.
If you’re interested in us sharing mantras and affirrmations in another post, let us know in the comments.
Imperfect Practices of Gratitude
This is your journal and imperfections in you, your life, your gratitude journaling are a reality.
Writing positively may come naturally to you, or it may not. Maybe something horrible happened and you cannot shake the negativity. Maybe you have thought negatively for so long that your brain needs rewiring. Here is what you can do.
First: Write down the negative thought / occurrence.
Then: Either rewrite the thought more positively, or, find the silver lining in the situation.
The more often you look for the positives in a situation, the more natural optimism will come to you.
Setting Intentions and Goals
Within your gratitude journal, you can also set your weeks intentions and goals. What would you like to do this week? What would you like to achieve?
It can be a work goal like working on and finishing a presentation. It can be a personal goal like cooking one new recipe a week. Maybe you want to start a new habit, like yoga three times a week.
Write this down. Studies have shown that when goals are written down, the person is more likely to achieve them. Write it, read it, and try to visualise it.
Review your week before setting intentions and goals for the next week. It’s okay to not meet all goals and its fine to repeat intentions. Each week is a chance to do better, no matter what happened in the last.
Be gentle with yourself. Let go and let this experience surprise you.
If you have questions on gratitude journaling or are looking for more gratitude journal ideas and tips, comment below.
Wishing you an abundance of peace and posperity this year, and always!