Gratitude journaling is a popular strategy to help improve our health and lives. It is also very low-cost and fairly simple. To start a gratitude journal, you will need:
Writing instruments:
You could use a pen or pencil. But you could have more fun and tap into your creative side by adding colour and even texture. Different coloured pens, pencils and styles can make your gratitude journal a creative endeavour. It will be more than just a record of thanks.
Notebook:
Using a special notebook for your gratitude journal ensures you know exactly where you are writing. It also allows you to review previous gratitude records. Much better than sheets of paper! Your notebook can be plain and simple or a more decorative one. But again, why not explore your creative side? Consider using a plain notebook and jazzing it up yourself. Decorating a plain notebook or making one from scratch could increase your commitment and interest. Your notebook will mean more to you and you will feel a greater connection to it when you use it. After all, if you write positive thoughts inside it, you also want to feel happy and proud when you see it.
Time Alone:
When you take time out away from disturbances, you are giving yourself space to think, relax and write. You'll also find that you enjoy being alone and celebrating what you are thankful for.
Now that you know what you need, it's time to discover how to do it:
- Gather your journaling materials.
- Find a quiet spot where know you won't be disturbed. Your journaling time should be a time for reflection and celebration free from outside distractions for the best results.
- Commit to gratitude journaling...you want to feel happier and more grateful as you do it. Focus on creating a positive meaningful emotional experience.
- When you write, instead of creating a long list of things you are grateful for, put some real thought into it. Take time to write about a particular event and describe in detail why you are thankful for it. Also, record how you felt and why.
- Try to include people you are thankful for as much as you can, not just events. By including specific names and the reasons you are thankful for them, you will create a greater emotional impact. It becomes more personal.
- Schedule time on your calendar to write in your gratitude journal. When you do it at the same time, it becomes a habit that you'll find difficult to break.
There are no right or wrong ways to keep a gratitude journal. Everyone will be different. However, stay committed to the process and the outcome and make time for it.
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