A gratitude journal is a journal where one writes down what he or she is grateful for.
“Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”
According to research about well-being and gratitude, ” a conscious focus on blessings may have emotional and interpersonal benefit.” One of the studies done, one group of participants were asked to write five things he or she is grateful or thankful for. Another group of participants were asked to write five hassles he or she has had. Another group of participants were asked to write five events that had impacted his or her. The gratitude group “felt better about their lives as a whole, and were more optimistic regarding their expectations for the upcoming week. They reported fewer physical complaints and reported spending significantly more time exercising.”
Why you should start a gratitude journal
I think it is important to look at the good in life. It is easy to overlook little things and take them for granted. When negative things happen, it tends to be the main thing focused on which can be bad for your well-being. A gratitude journal allows a space to reflect on your day and write down positive experiences.
Starting a gratitude journal
- Purchase or create a journal
- Make a plan on how often you want to write in it. Daily? Weekly? Twice a week?
- Write down five things you are grateful for. The importance of the event, situation, person, object or thing does not matter. If it provided positive emotions to you, then it is acceptable to put in a gratitude journal. If you need ideas, look up some gratitude journal prompts.
Here are some tips from the University of California, Berkeley:
- Be specific
- Try not to list superficial things
- Get personal
- Consider what life would be without certain things or people
- Think of good things as gifts
- Savor surprises
- Revise if you repeat the same things or people
- Write regularly
- Don’t overdo it. You don’t have to write every day.
What do you like about gratitude journals?