How to Start Gratitude Journalling?
Have you ever paused to acknowledge one thing that you are grateful for today? Oftentimes, we get swamped in our daily tasks and busy schedules that we forget to take a moment to appreciate the little things in life. Cultivating gratitude can be a powerful way to shift your focus, boost your mood, and improve your overall well-being. An effective and simple way to practice gratitude is through journaling.
What is Gratitude Journalling?
Gratitude is the appreciation of what is valuable and meaningful to oneself and represents a general state of thankfulness and/or appreciation. On the other hand, gratitude journaling refers to the practise of writing down things you are grateful for on a regular basis. Research has shown that gratitude journaling fosters positive feelings which in turn, contributes to an individual’s mental wellbeing.
- Choose Your FormatPick a format that feels comfortable and convenient for you. These can be in the form of using a notebook, journal app or simple notepad.
- Set a Routine Block some time for you to apply this activity in your daily routine. This can be in terms of setting the frequency, whether you would like to engage in journaling either once or twice a day on a daily or weekly basis.
- Keep it Simple For a start, you can make it a habit to write down 3 to 5 things you are grateful for each day. These can be either big (career achievements, relationships) or small (a kind word, slow morning).
- Be Specific and PersonalThe more detailed you are, the more meaningful the practise becomes. So instead of writing ‘I am grateful for my friends’, you can be specific about the times that your friends showed up for you. For example, ‘I am grateful for my friend who listened to me when I felt overwhelmed’.
- Use PromptsIf you are unsure on how to start, you can look into gratitude journaling prompts that can help guide your writing. Example of prompts can be:
- “Think about the things that made you smile today”
- “What do I appreciate about myself?”
- “What brings me joy today?”
Gratitude journaling can be a powerful tool that can do wonders to our mental health. By taking a few minutes each day to focus on what you appreciate, you can cultivate a more positive mindset, strengthen relationships and improve your overall wellbeing.
References:
1. Pratt, M. (2022, February 17). The Science of Gratitude. Mindful. https://www.mindful.org/the-science-of-gratitude/
2. Sansone, R. A., & Sansone, L. A. (2010). Gratitude and Well Being: The Benefits of Appreciation. Psychiatry (Edgmont), 7(11), 18. https://pmc.ncbi.nlm.nih.gov/articles/PMC3010965/
3.Wright, K. W. (2023, November 20). 20 Gratitude Journaling Prompts to Inspire More Thankfulness. Day One | Your Journal for Life. https://dayoneapp.com/blog/gratitude-journaling-prompts/
