Revamp Your Gratitude Journaling with These Easy Tips
If you're like me, you probably have a habit of keeping a gratitude journal. But I also know that sometimes it feels like the journaling itself is the hard part - we all get stuck on what to write and how to make it interesting.
So here are my tips for getting started:
- Make it about someone else. If you're having trouble coming up with anything nice to say about yourself, try writing about someone else. Someone who has helped you recently - teacher, colleague, stranger. A family member or friend who has helped you in the past. You'll be surprised how easy it is!
- Try a different format. Instead of writing in your journal, try drawing in a sketchbook, or even just on post-it notes that you leave around the house. This will help you think outside of the box, and come up with ideas that might not necessarily work in a traditional journal format.
- Go for variety. If you're stuck on one type of gratitude—like "today I am grateful for my family" day after day - try mixing things up by writing down three different types of things each day - one thing each related to your family, one related to your career/job/career goals, and one related to something else entirely - your friends? Your favourite hobby? Your favourite place?.
- Be specific. If you are usually writing simple things like "I am grateful for the sun on my face". Try elaborating on how it makes you feel, both physically and emotionally - "I am grateful for the sun on my face because it feels warm and soothing. It reminds me that I can always start again and evokes feelings of love and content."
- Be present. The best way to find something to be grateful for is by being present in the moment and noticing what's going on around you. What can you smell, hear, see and feel?
Still feeling stuck?
Here are 5 prompts to to use right now:
- Write down three things you love about yourself.
- Write down three things you're grateful you have in your life right now and why.
- Write down three things that make you happy, like spending time with friends or pets, or eating your favorite food.
- Write down three things that make you feel good inside, like being able to help someone or achieving something important to you. What exactly does it feel like?
- Write down three things that make you proud of yourself or other people close to you.
Gratitude journaling is an amazing way to practice mindfulness and gratitude, so I hope you can use these tips to help you make it a regular practice.
It's important to take your time with it - don't rush through the process! If you have trouble getting in the habit of writing in your journal, try setting aside a few minutes every night before bed or when you wake up in the morning. You can even do a quick check-in whenever you're waiting for something, like walking from one room to another or waiting for a friend in a cafe.