Listen, I bog you down on the challenges of constant distractions, especially coming from digital devices. I’ve spoken on this blog before about how to minimize using them because constant scrolling can make anyone miss out on the simple joys of life. That’s were gratitude journaling comes into the picture. It’s a powerful practice of focusing on writing down the things you’re grateful for, and there’s a lot to be said about the positive effects it has on happiness and mental health.
So, want to know more about it? If you’ve made it this far down, chance is that you are. The fundamental principle of gratitude journaling is writing down the things you are grateful for, no matter if it’s something big (like your family) or something small (like being productive). It’s about shifting your focus on what you don’t have in life to what is in front of you and worth be appreciative for. Sounds simple, doesn’t it? But it also influences mental well-being.
Studies have shown that happiness can be derived from practicing gratitude. By making a constant effort to be aware of the positing things in our lives, we train our mentality to look at the positive side of things, even when things don’t turn out the way we want.
Here are some tips to help you get started:
Same Time. Every Day: All you need to start is to set just a couple of minutes every day and think about what you’re grateful for. Remember to work around your schedule. Maybe the best time for you is in the morning when you have a refreshed mind. Or perhaps it’s when you go to bed and have time to think about the things that have happened during the day. Remember, consistency is the best way to make it into a routine eventually.
Don’t Think Too Hard But Be Honest: Don’t be generic when writing things down about what you’re grateful for. Be genuine about your journal entries, really think about the experiences, people or times that brought you happiness during the day. The more honest you are about the things that matter, the bigger the impact on your wellbeing.
Prompts Can Be Helpful: Look, the first couple of times you’re going to struggle, and honestly this might happened even after a couple of weeks into your gratitude journaling journey. Maybe think about something you overcame, and instead of thinking of the frustration that brought, write about the lesson learned. Just Google journaling prompts, and there should be a plethora of ideas to get started.
Don’t Limit Yourself: This is something that I started doing not too long after I started journaling, it doesn’t have to be only writing. You can draw, perhaps do some photography or even sing an entry. It’s really up to you? If you’re musically inclined, perhaps write a song about what you’re grateful for. The sky’s the limit on how you decide to show your appreciation!
Be Patient And Consistent: When I started journaling, I had all the tools. All types of pens, and a notebook. I started on a Monday, and I skipped Tuesday. Wednesday it was a very short entry, Thursday there was no entry and Friday there was. Eventually, I realized that I wasn’t respecting the journey or taking it seriously. So, I continued and eventually improved. Just like brushing your teeth or doing you nighttime skin care routine, it will become part of your daily routine. Just as long as you consistent and patient.
So, go ahead and give it a try. Having a gratitude journal will not only enhance your mindset but also give you time to reflect on the things your grateful for, things that you might have not given a second thought.
References
https://www.mindful.org/the-science-of-gratitude/
https://www.vogue.com/article/gratitude-journal#:~:text=Recent%20studies%20show%20that%20engaging,general%20satisfaction%20in%20life%20overall.
https://ggia.berkeley.edu/practice/gratitude_journal#:~:text=People%20who%20wrote%20in%20a,hassles%20or%20their%20daily%20life.
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