A little while back I came across the concept of a gratitude journal. It’s such a simple idea, and yet I can honestly say it’s had a profound effect on my mood and the way I perceive the world. In fact, I’m such a convert that I want to spread the word to anyone who hasn’t yet heard of a gratitude journal. So without any further ado…
What is a gratitude journal?
A gratitude journal is quite simply just that, a journal in which you write the things you’re grateful for. However, unlike a normal journal or diary, you’re only allowed to write positive things in a gratitude journal.
Why keep a gratitude journal?
It can be easy to slip into the habit of focussing attention on the negatives in life. Perhaps you’re worn out by ill-health, or you might be experiencing financial difficulties. You may be unhappy with your current circumstances, or consumed by a desire to own something you just can’t afford,or it could be another reason altogether. Whatever the cause, it’s pretty miserable to feel negative all the time, and if that’s how you feel then chances are you’re attracting negative people or situations into your life, which just perpetuates a cycle of negativity.
Keeping a daily gratitude journal may help you to turn this around. By making a conscious decision to focus your attention on the positive side of life you can start to shift your thinking from negative to positive. The more you look for the good things in life, the more you’ll find.
How do I keep a gratitude journal?
Firstly, you’ll need a place to record your entries. You can use a notebook, a diary, a journal, a file on your computer or other method. The important thing is to pick something that’s going to work for you, because you need to be motivated to make daily entries in your gratitude journal. If a beautifully covered book will help motivate you, choose that, but if you prefer technology you may choose a computer file or even a blog (just have a think about whether you want your entries to be private or open to be read by the rest of the world!).
Once you’ve chosen how you’re going to record your entries, you just need to start. Each day, record in your gratitude journal the things you’re grateful for that day. If you find it hard to remember the things you’re grateful for when you sit down to write in your gratitude journal, it might help to make notes as things occur to you during the day.
I write in my gratitude journal each night, just before I go to sleep. For me, this means that I end each day on a positive note, I seem to sleep more peacefully, and I start each day in a brighter mood. But again, it’s important to pick a time when you’re going to be the most motivated to write in your gratitude journal. The important thing is to commit to making entries every day.
Opinions vary as to how many things to record in your gratitude journal each day – some people suggest that you list one thing, other people suggest that you record up to five or more things. I’ve found five to be a happy medium, simply because the first two or so things come to me reasonably easily each day, but I often have to stretch to get to four or five.
I’ve also seen seen it said that you shouldn’t record the same thing twice in your gratitude journal. I think it’s up to you. I try to avoid saying the same thing on consecutive days, but sometimes I’m just truly grateful for something that I’ve been grateful for before, and I think that’s ok.
Really, the one hard and fast rule is that you can only record positive things. Otherwise, I’d figure out what works best for you, and stick with that.
When you start, and on good days, you may find it relatively easy to think of things to be grateful for. After a while, and particularly on difficult days, it can be a struggle. However, it’s on the difficult days that it’s most important to make entries in your gratitude journal, as it’s on those days that you need your positive outlook the most. When I’m having a particularly trying day, and it seems hard to imagine that there could be anything to be grateful for, I’ve found it really useful to re-read my earlier journal entries to help to reframe my outlook and get some inspiration.
You might also want to mix it up when it comes to the things you record in your gratitude journal. I sometimes find that I’ve been focussing on one area of my life (for example, my family or my job), and when that happens I try to expand my horizons by including other aspects of my life (a smile from a stranger as I walked around the grocery store, or having a particularly great cup of coffee).
Once you get the hang of recording the things you’re grateful for in your journal, why not try spreading the gratitude with the people around you. Thank the person who made the great cup of coffee, pass on the smile to another stranger, send some good vibes to a friend in a postcard or email, or let your colleagues know how much you appreciate them. You might also like to visit Gratitude Connection to share your daily gratitude journal entries, and to see what other people are grateful for.
Today I’m grateful for…the opportunity to share what I’ve learned about gratitude journals. I’d love to learn about your experiences with gratitude journals, and to hear what you’re grateful for today.
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I’ve been keeping a gratitude journal for a year and a half; a few things always have a place in my journal – e.g. my husband’s love, or my cats sharing their lives with us – and then I write as many things I can recall that are just for that specific day.
Following my example, my husband started writing a gratitude journal, too. It’s a great tool that helps me focus on the positive aspects of life.
Today, I’m grateful for:
the wealth of inspiring reading available for free on the internet
Cristina recently posted..A calming retreat by the sea
Hi Cristina,
I’m delighted to hear that you’ve made a habit of keeping a gratitude journal, and I think it’s wonderful that your husband has followed your lead. And, I love that your cats (and your husband!) get a special mention
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Hi Claire!
I love gratitude journals. Any tool that reminds us to be thankful for the blessings in our lives is a tool worth using. I try to develop the habit of being thankful for everything that happens at every moment. Mindfulness combined with gratitude allows us to receive the blessings that life gives us. Therefore, I’m thankful for this very moment.
Loving blessings!
Andrea DeBell – britetalk recently posted..The Best Relationship Tip Ever
Hi Andrea,
You make a wonderful point, about combining mindfulness and gratitude to boost the positive power of the moment. No matter how busy we are, I think there’s always time to pause and appreciate the moment. I’m very thankful for your contribution!
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Gratitude is so important for a healthy mindset! The ability to be able to look through all of life’s challenges and the negativity around us and to find the good in the situations is a real gift to give ourselves.
Journaling what we are grateful for is a great way to be able to find the good in life when we are having a harder time finding it. How inspiring to have a list there waiting and ready to help us out!
Stacy recently posted..Kick That Complaining Habit to the Curb
Hi Stacy,
Bingo! Gratitude is the ultimate gift to ourselves, and it’s the gift that keeps giving. You get the moment when something positive happens, then you get to relive that moment when you’re reflecting to write in your journal, then you get the benefit of the ongoing positive feeling – and, it’s all free! Does it get any better??
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Yes indeed, maintaining an attitude of gratitude is essential to attracting abundance into our lives. Abundance comes in many forms… and the first step to attracting more of it is appreciating all there is to appreciate. When we log our gratitude, we help ourselves remember that there is infinitely more to us than our mechanical reactions.
Hi Rob,
I think it’s so true that when you start looking at all that you have to be thankful for, you realise just how much you’ve got, which leads to a feeling of abundance. So, the more you’re grateful, the more you have to be grateful for. It’s a pretty nice way to look at the world.
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Always enjoy reading a good self-growth article
I do something like this, but not in a written, journal form. I make a mental summary of the things I’m grateful for. I notice that if you do this often enough, this feeling of abundance sets in. Which is something a thing it’s best for all of us to feel.
Cheers,
Eduard
Hi Eduard,
Glad you liked the post! I’m a fan of writing things down, but I don’t think that’s a must – it’s more important that you find what works for you, and stick with it, which you’ve done, and that’s wonderful!
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Hi Claire,
I can highly recommend gratitude journal, you have inspired me to become more organised with it as mine tends to be sporadic and written in whatever notebook I have to hand. Although sometimes looking back through old lists really makes me smile so I suppose it is doing the job.
Kate recently posted..Overcome Regrets
Hi Kate,
Today I’m grateful for…the opportunity to inspire, wow! I do love the idea of a lovely journal, a central place to keep your lists. But, the most important thing is to do what works for you, so maybe stick with what you’re doing, and keep smiling
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
It’s funny, some days I feel like I am only on the edge of my potential, and then I look around me and see all the progress I have made and all the people that have helped get me here.
I am greatful that we have such a large (but small), tightly bound community of like minded people. It is something I was searching for all my life, and now that Ive found it, I AM HOME
Thank you.^
5 Steps to See Their Perspective, from Futhark Lifehack
Hi Mathieu,
That’s a lovely comment. I too am grateful for this wonderfully supportive community, and I’m glad you’re home.
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Writing down and capturing all the good things that we have in life is a perfect way to really instill these ideas in the mind. It’s so easy to focus on the negative and this provides a concrete way to reframe and refocus attention toward all those things that we really are grateful for, but seem to forget about during those times of having a “pity party.” Thanks for the article!
Hi Joe,
I like the idea of gratitude being your way out of a pity party. You’ve made me smile, thanks!
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
in 4 areas of my life: health, wealth, relationship, success, i am blessed with health, i never got sick and i forgot to be grateful for, instead i focus on other 3 things i don’t have and got frustrated with life
today i am so grateful and thankful for my health and good genes passed on to me from my ancestors, with good health i can create other 3 things i don’t have
and if i would have other 3 things perfectly and poor health, perhaps, it can only prolong my health or may be not
i am grateful for my health
I think good health is something many people take for granted, but when you don’t have it you suddenly realise just how important it is. It sounds like you’ve had a powerful learning about that, thanks so much for sharing.
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Your post is excellent. I know a man who quite literally healed himself of depression by keeping a gratitude journal and reviewing it each day. One of the great truths in life is that we become what we choose to dwell on. We have nothing to fear for the future except as we shall forget the blessings we have received in the past. Great job!
Hi Kevin,
I’m so pleased you liked the post, and thanks so much for sharing a great illustration of the healing power of gratitude. I completely agree that we become what we dwell on – I choose to be positive, so that’s where my attention goes. Glad you’re on board
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Expressing gratitude is fun, it’s free, and it changes the energy around us. It all adds up to a no brainer win for me. One time I worked with a group and we took 26 weeks to do the letters of the alphabet gratitude activity where one day a week we all named five things that start with the letter “a” that we were grateful for going all the way to “z”. I am grateful for finding this post today.
Clearly Composed recently posted.. Adopting a Meaningful Morning Ritual
Hi Emma,
That’s a fantastic idea, to do gratitude by the alphabet. I love it!
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
that’s a great idea , it will certainly improve the mood of those who implement it,
thank you claire
Hi Farouk,
Glad you like the idea of a gratitude journal – I’m proof that it works!
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Hi Claire
I don’t have a gratitude journal although I do have a happy box where I keep every lovely comment and card that I have received from clients. If I ever have a day where I wonder if what I am doing really makes a difference I can look in the box.
Also before I go to sleep I think of 3 things that I am grateful for from that day. However I think I will give the gratitude journal a try.
Thank you for a lovely post.
Hi Marion,
I think the idea of a happy box is so lovely, and another wonderful way to reframe your outlook particularly on a challenging day. I’m delighted that you’re also going to try keeping a gratitude journal, and I’d love to know how that works out!
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Hi Eddy,
Food gets a regular mention in my gratitude journal too, enjoy!
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Hi Claire,
Have you heard of the book called The How of Happiness? It is written by a psychologist who has spent her career researching what makes people happy and how to cultivate happiness in your life. She discovered that 50% of our “happiness quota” is genetically determined. However, of the remaining 50%, only 10% is affected by outside circumstances (beauty, relationships, wealth, stuff, etc.), but 40% is in our control. She learned that 3 things really impact that 40% — positive thinking, altruism and gratitude. Writing a gratitude journal was one of the exercises she highly recommended to help foster the feeling of happiness. It is so affirming when research backs up something we intuitively know! Thank you for bringing it to our attention with this very useful post.
Hi Barrie,
I haven’t heard of the How of Happiness, but it’s going straight on my reading list. I do love a bit of solid research, especially when it backs up point of view, so thanks for that! I know quite a few people who talk about happiness as if it’s some sort of elusive concept that’s just out of their reach. I can’t wait to let them know that 40% is squarely within their control
Thanks so much for bringing this book to my attention.
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Hi Claire .. good for you – highlighting your passion .. and remembrances each day as to what life is for .. I don’t keep a journal .. but I know many who do ..
Your comment about going to sleep positive and waking up with positive thoughts is interesting .. by nature I’m positive – but hadn’t thought of this aspect!
And the idea of passing that gratitude on .. each and every day with a smile, a laugh, a good deed etc .. sounds a wonderful extra .. thanks Hilary
Hilary recently posted..Glyphs- Ps and Qs- Murder
Hi Hilary,
I’m delighted you’ve read my post!
I used to find it difficult to get to sleep, and I often had very rapid, unsettling dreams. Since I started concentrating on the things I’m grateful for as I’m going to sleep, I’ve noticed a definite improvement in my ability to get to sleep, and the quality of my sleep. I think that’s just one of the many benefits of conscious gratitude, and for people who struggle to get a good night’s sleep it’s something I’d absolutely recommend.
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Nice idea, Claire! Being grateful for different things are important for a general attitude to our own life. I’ve enjoyed this post. Thanks a lot!
Roman Soluk recently posted..5 Healthy Lifestyle Changes Anyone Can Make
Hi Roman,
I’m so glad you enjoyed the post, and grateful for the opportunity to share my learnings with you.
Claire
Hi,
This is perfect idea. Thank you Claire..
You’re welcome
Claire – Gratitude Connection recently posted..Today Im grateful for
Hi Claire,
Gratitude journals do wonders. I started one years ago and it truly change my life too. It is amazing how so many of us take for granted the little things. For example, the ability to use the bathroom on your own. I don’t mean to sound vulgar but I think that is a gift that so many of us do not think about.
Fabulous post!
Hi Nadia,
Glad you enjoyed the post. I do think it’s so important to remember to be grateful for things like being able to do our own self care tasks. Often when I’m brushing my teeth I wonder what it would be like if I couldn’t, and I remember to be grateful that my arms work, I have a toothbrush, toothpaste, a mirror, clean running water…even teeth to clean! There are things to be grateful for everywhere, we just have to remember to recognise them
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Very good Claire. Reinforcing what you want to become or developing some area of your character through journaling is a great idea. A daily discipline of the ‘appointment’ with a journal to record thoughts that are important can only reinforce those thoughts. Nice!
Colleen recently posted..Kennewick Homes
Hi Colleen,
I do think it’s important to commit to making journal entries each day, otherwise you lose the momentum. So yes, making it an ‘appointment’ works wonders!
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
Hi Claire. This is such a wonderful post and I totally agree with everything you’ve said. You’re right that it is too easy to focus on the negatives. In the past, I found that I (like other people) often put a spot light on the things that go wrong; meanwhile the good stuff gets trivialized.
A few years ago I decided to start writing down the positives. Knowing that I’ll be writing in my gratitude journal at the end of each day encourages me to keep my eyes open for the good. I notice the smallest wonders & it feels great.
Nea | Self Improvement Saga recently posted..How to Escape the Chronic Stress Loop
Hi Nea,
It’s so important to remember to keep your eyes open for the good things in life, and I love it that it’s your gratitude journal that gives you that motivation. I’m so glad it’s working for you
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
I have not kept a written gratitude journal lately but whenever I am feeling frustrated or overwhelmed, I take the time to be thankful for all the things I have. It keeps me focused on the fact that I already have most of what I want instead of focusing on a feeling of lack.
Hi Sherri,
Hi love that you’re using gratitude to help you to push past feelings of frustration or overwhelm. I think that’s yet another amazing use of gratitude. I don’t think it matters so much if you write things down, or just keep the thoughts in your head – I think is important is that you figure out what works for you, and stick with it. I’m glad to know that gratitude is working its magic for you!
Claire
Claire – Gratitude Connection recently posted..Today Im grateful for
After reading this post, I now realize how I have to be more diligent with my gratitude journal.
I tend to shift in and out of writing my daily gratitude list and maybe that’s a mistake that is costing me a lot.
I will have to take this more seriously in order to be better able to appreciate things in my life.
Thanks a lot for this post.
Krizia