I never thought much about gratitude journalling for the longest time. I did not think much could come out of it and that gratitude was something to be felt and not journaled about. However, as a part of my Miracle Morning routine, I started this as a practice and it stuck and gradually, I could see the benefits.
Introduction:
Before we dive into how to make gratitude journaling impactful, I would like to describe what gratitude journaling is for those who are unfamiliar with it. It is exactly what the term suggests- journaling about what we are grateful for- anything big or small.
The next question that might pop-up in our heads is- "why do it? I know what I am grateful for and it is all stored in my head" (exactly my thoughts before I gave it a shot). However, I realised that once I sat down with pen and paper, it forced me to reflect on all joys, experiences, privileges and all good things that I have in life. The practice of gratitude journalling takes our minds off negative thoughts and helps focus on something positive.
Personal Benefits observed with Gratitude Journalling:
Gratitude journalling has helped me in several ways. Some, from the top of my head, are listed below:
- In a fast paced world, it helps us slow down to think without any other stimulus and appreciate all things good and sometimes bad (more on than that soon)
- It helped me appreciate the smaller things in life we take for granted and also realise that we cannot take anything for granted.
- Since I do it in the morning on waking up, it helped me start my day on a positive note and help me carry the positivity throughout the day.
- It has helped me lower my stress levels, especially on tough days.
- I also think it has made me more empathetic towards others who might be going through a tough time- I think there are various factors that may have contributed to this, but I think gratitude journalling is definitely one of them.
Gratitude Journalling Habits that I found Impactful:
To be honest, I didn't experience all the benefits of gratitude journalling from Day 1 like many people say they do. However, over a period of time, I have learnt from my experience and found what makes the most impact on me. Everyone is different and what worked for me, may not work for you. However, you may make use of a tip or two and who knows, it might work for you. So, here it is:
Do it daily, if not, as often as possible
To have the maximum impact, gratitude journalling is best practised on a daily basis. Initially I would do it only when I was low, as a pick me up, OR, when there was nothing else to do. However, I realised its benefits when I did it everyday and not wait to be low. The impact was more long term for me this way. If your position does not permit to do it daily, do it as often as possible.
2. Express gratitude for at least 3 things every day or each time
This pushes us to think about the smaller joys and find joy in the most ordinary things in life. It really pushes you think about things you may have never thought about before or given any amount of consideration.
3. Be grateful for different things each time
I found reflecting on different things everyday or each time, helped us appreciate the smallest things in life. It really pushes you to think a lot, just like expressing gratitude for 3 things.
4. Be as descriptive as possible
Try avoiding one words to express gratitude. Example:
I am grateful for
- my family
-my job
-my home
Initially, I would journal like this but it had no impact at all. However, when I got descriptive, I really experienced a lot of positivity.
Example:
I am grateful for
- my spouse for managing the chores at home yesterday, even though it was my turn. I was exhausted from work and his/her helping me out on a busy day, eased my burden and helped me rest better.
- the new project I am working on as it not only provides me exposure to new and challenging ways of working but also the amount of money I will be earning- it will help me support my new hobby.
- the rest I got from my comfortable bed last night. It was just what I needed after a hard day's work.
Well, something to this effect. You need not write big paragraphs- just a line or two should be enough.
5. Do it with pen on paper
I am not saying this because I am an analog stationery enthusiast. I am saying this from personal experience. I feel it really helps me be more mindful and conscious and ideate better- but this could be just me. If digital journalling works for you, go for it. I tried doing it on my phone and it seemed like just another thing we do on the phone. For me the entire experience matters of gratitude journalling mattered more, rather than an activity on my to-do list.
I would also like to take this opportunity to share that there are some fancy gratitude journals available in the market with prompts etc. If you feel that these are something that can really help you, after proper research, go for it......BUT, don't feel compelled to buy these. Any ordinary notebook and pen/pencil should be sufficient.
I hope you found this post useful. Please do drop a note and let me know what you think and what you find to be the most impactful practice with regards to gratitude journalling.
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