How to Start and Maintain a Gratitude Journal

A gratitude journal helps focus your thoughts, process your emotions, and clear your mind. It can be an essential tool in your health and wellness. If you’re ready to reap the benefits of appreciation, review these tips on how to start and maintain a gratitude journal:
 
What is a gratitude journal?
 
The power of positive thinking can change your outlook on life or at least shift your attitude to a better place. A gratitude journal serves as a tangible vessel for positivity as it inspires you to write down things in your life you appreciate. Record things you are grateful for, and you’ll enjoy more than just a few moments of connecting pen to paper. According to Shutterfly.com, “Some of the benefits of gratitude journaling include lower stress levels, a greater sense of calm and a whole new level of clarity. You’ll learn more about yourself in the process and gain a fresh perspective that allows you to recognize blessings in disguise.”
 
Start and stay simple
 
There are many journals on the market ranging in size, design, and price. Some have dazzling covers with brilliant colors or inspiring messages. Some have lines on their pages while some include blank pages. With so many to choose from, you’ll easily be able to find a journal that suits your aesthetic and needs. If you’d prefer to keep it simple and cost-effective, use a spiral notebook or composition notebook. You can also forgo the pen and paper altogether if you prefer recording your gratitude in an online document or specific app, suggests Kelly Konya, writer for Grammarly.com.
 
Make it part of your day
 
Gratitude journaling can work wonders, but the only way it can work those wonders is if you commit to doing it. Since it takes time and focus to create a new habit, choose logistics that support your efforts instead of impeding them. Before you start, you should ask yourself a few questions so you can figure out how a gratitude journal fits into your life. “Do you want to write in your bedroom before hitting the hay? Would you prefer to write in the morning as soon as you wake up or when you eat breakfast?” asks Elizabeth Scott, PhD, writer for Verywellmind.com. You can also take your gratitude journaling away from home. Consider locations like a coffee shop, park bench, near a garden, or during your daily train or bus commute, she adds.
 
Consider prompts to get started
 
A blank or lined page is intimidating to fill. Writing prompts can help you focus your thoughts and help you express yourself. Before you know it, you’ll be filling pages with ease! Consider writing about what things in the great outdoors you appreciate, the loving actions of a family member or friend, the antics of your child that make you smile, or past experiences that made you laugh, suggests Shutterfly.com. “Just remember you can write about anything, no matter how big or small." You can also format your journal however you want. It can vary in style from long paragraphs filled with descriptive language to a list with bullet points, or you can embrace free writing, according to Scott. “When you free write, you’ll simply jot down whatever comes to mind and you don’t pick up your pen (or pencil) until you’ve gotten your thoughts out,” she adds.
 
Gratitude journaling is a simple practice with big benefits. Embrace the habit and help decrease your stress level.