Photo by My Life Journal on Unsplash
Gratitude is something that has become even more important this year. Practising gratitude is not only a source of positivity but it can help improve your mental health. There are plenty of ways you can practise gratitude and keeping a gratitude journal is one of those great strategies.
A gratitude journal is a diary where you can write what you are grateful for, it is that simple. Gratitude journaling allows you to focus your attention on positive areas of your life and appreciate what you have. Journaling in general has so many mental health benefits. If you are struggling with your mental health keeping a gratitude journal can help improve your self-esteem and ensures that you are focusing on positive feelings and thoughts.
Setting up a gratitude journal is really simple and a tool you can start using right away. I have broken down setting up your gratitude journal in 4 easy steps.
1. Select your journal
When you are selecting your journal you are going to want to choose a journal that is visually appealing to you. You want to love your journal. You can even choose plain notebook and decorate it to make it your own. You can use stickers or photographs of loved ones. You want to pick up your journal and enjoy writing in it. The market is saturated with a variety of different journals with dotted pages, lined pages, squared or plain. It is what you prefer ad wear you feel comfortable writing in.
2. Create a ritual
Consistency is key. By using a ritual and repeating this it will help that consistency. You can create ritual habits to get your body and mind ready to focus on gratitude. You can do things like light a candle, have a warm drink, meditate or even play one of your favourite songs. You want to make it an enjoyable experience and not feel like a chore.
Photo by Carli Jeen on Unsplash
3. Expressing your gratitude
When you are writing about gratitude you may want to record your thoughts differently. You do not necessarily have to write a paragraph of text, you could use any desired format. You could write in the form of a list, you can draw images, use a collage of photographs or even a write a poem about your thoughts. All of these will help you capture and motivate your gratitude. It is a great process to be able to reflect on your journals especially when times are difficult and you can help to bring positivity.
4. Write at the end of the day
Keeping your ritual with nightly writing in your gratitude journal is important because it allows you to close your day on a high note, going to bed positive can help you have a better nights sleep. It is a calming activity that can help you de-stress and relax which will help with your mental health and benefit your physical health.
Setting up a gratitude journal might be the easy part for you, committing to writing in your journal may be more of a difficult task. Here is how you can ensure you are consistent:
Writing daily is the way to reinforce the habit
To help with the daily repetition you can set an alarm every night and you can remind yourself of that commitment before you go to bed. Rewarding yourself after you have written can be very helpful, immediate reward can be key to keeping this journal habit.
Photo by My Life Journal on Unsplash
Write at least once a week
If you feel writing daily is to hard to keep up with you could commit to writing once a week. It is an easier commitment to make and there is less pressure put on you. You can use the same reminders as daily journalling. The less frequent writing may help you feel it being less like a chore and it will be helpful and more enjoyable. Writing weekly can also be beneficial if you have a busy schedule, you can use that short time in your week to look after yourself. If this is your first time using any sort of journal, starting off only writing once a week could be beneficial and then can progress your journalling habits to a daily occurrence.
Writing has been proven to boost your mental wellness, your memory and your self-esteem. Writing in a gratitude journal in which ever desired format you prefer will help change your mindset and allow you to appreciate the smaller things in life.
I love the idea of properly decorating your gratitude journal to make it visually appealing! If it looks cute then you’re definitely more likely to keep up the writing 🙂
https://www.femaleoriginal.com
Definitely. Thank you for reading and commenting.
I do not have a dedicated gratitude journal, but I keep a written account of my life and always write about the things that have made me smile over the course of my day. Since I have journaled since I was nine years old, it is fascinating to read backwards and see how my life has changed!
I love the concept of at least once a week. I’ve been writing everyday, but it can be difficult to remember. I plan to keep it by my nightstand so I remember to do it before I go to sleep. 😊👌🏻
Writing at the end of the day is a good idea! Thanks for the suggestion, I may give this a try.
I hope it helps x
I definitely agree that getting into the ritual of doing it is important – habit forming is so powerful!
Jenna ♥
Stay in touch? Life of an Earth Muffin
I have a gratitude journal. It’s called The Book of Good and every morning I’ll write a little list of things I’m grateful for the day before. Gratitude can really change your life!
That sounds great. It really can. Thank you for reading and commenting.
What a great way to place gratitude first in my life. I especially liked the idea of writing in it at the end of the day in order to go to sleep on a positive note. Now to start my own! It might help me with more of my own blog prompts as well. Thank you, great post!
That’s great. I hope you enjoy starting your journal. Thank you for reading and commenting.
A lovely post, I need to start journalling again as it really does help with the mind. 💜
Thank you for reading and commenting. Can you link your blog?
https://Lifeofacrazymum.com 💜
Expressing gratitude is so important and I love the idea of starting a journal doing just that! Fab post x
http://www.dellalovesnutella.co.uk/
Definitely worth it, positivity is so important for mental health x
I dont keep a gratitude journal, but I do make a list at the end of each year of all of the good things that have happened to me, big and small. So it helps me to reflect on the past 12 months with positivity rather than regret. But jotting down my gratitude in my regular journal throught the year should become a habit. Thanks for the idea!
It definitely allows you to remind yourself of all positivity that happens. Thank you for reading and commenting.
I don’t have one but what a great idea. I practice yoga and gratitude is an important part of the mental side of yoga. I say it, think it but don’t write it down. But now I will. Thank you.
That’s great you are already practising gratitude. Writing it down is so beneficial and powerful. I hope it helps you.
This is such a lovely idea – I think keeping a record of everything you’re grateful for can help you be more positive!
Thank you for reading and commenting. Can you link your blog?
I love this idea! Thanks so much for sharing. Sometimes we get so caught up with life challenges we often forget the many blessings that take place every day. Having a journal where we can write out what we are grateful for is perfect to keeping us in a positive frame of mind.
Definitely helps me stay positive. Thank you for reading and commenting.
What a really lovely idea!
Oh my gosh! I love this! I have already been keeping a gratitude journal, but you have given me new ideas even to add! Thanks for the great article. 🙂
That’s great you already have one, thank you! Thank you for reading and commenting too.
Keeping a gratitude journal is definitely a good way to help one see the good things happening in your life. I don’t have a gratitude journal per se but writing down the things that made me happy or smile is my way of looking at the positive side of things.
That’s still a great way to record positives! Thank you for reading and commenting. Can you link your blog, so I can have a read.
I blog over at http://www.piecesofliz.com 🙂
I don’t have a gratitude journal but I list small wins of the week so maybe you could call it a lite-version of the real thing. Love these tips. Thank you for sharing!
That’s great to reflect on your wins! Thank you for reading and commenting.
I’ve never written a gratitude journal, but it sounds like a wonderful idea! I’ve never been great at keeping up with a regular journal so your tips are really useful!
Em x
http://Www.emsworldblog.com
It can be really beneficial, good luck if you do start one. Thank you for reading and commenting.
When I was in high school, I had a journal I would write in almost every day & I’ve been thinking about starting a journal again & a gratitude journal would be great!
Definitely give it a go! I hope it works out well for you.
These are some great tips. After the year we have had, I definitely want to start a gratitude journal to remind me of all the good things.
Thank you for reading and commenting. Can you link your blog?
I hope you get around to doing so. Thank you for reading and commenting.
I don’t have a gratitude journal, but I am getting into manifestation, which uses the same principles. I think this 2nd lockdown starting a journal may just help get through it! Great tips here, especially writing just once a week if daily is too overwhelming!
Aimsy xoxo
https://www.aimsysantics.co.uk
Definitely give it a go!
Thanks for sharing, a gratitude journal looks like a lovely idea, I might start one 🙂
Good luck if you start one. Thank you for reading and commenting.
I like to write down what I’m grateful for everyday, especially in current circumstances as it’s important to be grateful for the things we have to get us through the pandemic x
Lucy | http://www.lucymary.co.uk
Definitely will help with the lockdown and this horrible virus. Thank you for reading and commenting.
Such a great idea!! I should really do this more often. I use to when I was in school, but I’ve now become so busy. So worth doing.
I love journaling but haven’t given gratitude journaling a try. It sounds like the perfect way to highlight the positives in life. I will have to give this a try. I know exactly which is my many beautiful notebooks to turn into my gratitude journal.
That’s great you already have a notebook in mind. Good luck setting up your journal, I hope this helps! Thank you for reading and commenting.
Having a gratitude journal helps with getting your thoughts and mind in that right attitude where you’re more thankful rather than entitled. Having a routine is so important because you can easily track your changes over time. Love these tips!!
Nancy ✨ mdrnminimalists.com
Thank you for your kind comments Nancy 😊
Gratitude is such an important part of my day. I definitely need to start a proper gratitude journal. Thank you so much for these tips.
I hope they help you set up your own gratitude journal. Thank you for reading and commenting.
I don’t have a gratitude journal but I certainly am mindful of gratitude and communicate it to others when I feel they need a boost. Great post!
Thanks for this great post. Having a gratitude journal is not only fun, it’s also a quick mood booster. 🙂
That’s great. I am so glad it works well for you. Thank you for reading and commenting.
That’s a good idea!
Really enjoyed this post. I’ve been thinking about doing a gratitude journal for a while but I think I’d struggle with writing in it every day so I love your suggestions of just writing in it at least once a week and setting reminders.
I am so glad you found this post helpful. I hope you start your gratitude journal soon. Can you link your blog so I can have a read.
I don’t have a gratitude journal but I do write down things/people I’m grateful for once in a while. I agree with your tips! Your gratitude journal should be personalized and should be written at the end of the day. You don’t have to necessarily write long paragraphs. Even a doodle or drawing will do. Great!
http://www.lifebeginsattwenty.com
It is the practise of it, it definitely doesn’t need to paragraphs of text, it could just be a photograph for example. Thank you for reading and commenting.
These are great tips! I have the five minute journal and that has helped with practicing gratitude!
That’s great you have something that works for you