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Your guide to creating a gratitude journal (plus examples of what to write)
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If you want to feel more optimistic and lead a more mindful lifestyle, making a gratitude list could be a great exercise for you. Gratitude lists are simple to create, but they can be quite transformative if you make them a habit! You don't need any special tools to get started and it only takes a few minutes to jot down a few things you're grateful for, so give it a try. After a few weeks, you may start noticing the positive changes in your life.
Things You Should Know
- To write your own gratitude list, grab a piece of paper, brainstorm things you're thankful for in your life, and spend 15 minutes jotting them down.
- Try to be as specific, personal, and genuine as possible as you write. Aim for at least 5 items on your list, but feel free to include more!
- Practicing gratitude weekly can reduce symptoms of depression and anxiety, relieve stress, and even support your physical health. [1] X Research source
Steps
Expert Q&A
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QuestionHow do I practice gratitude?Sandra Possing is a life coach, speaker, and entrepreneur based in the San Francisco Bay Area. Sandra specializes in one-on-one coaching with a focus on mindset and leadership transformation. Sandra received her coaching training from The Coaches Training Institute and has seven years of life coaching experience. She holds a BA in Anthropology from the University of California, Los Angeles.There are many ways to practice gratitude each day! You can write in a gratitude journal or text a friend something you're thankful for. You can also say "thank you" silently to yourself first thing in the morning. While you don't need to have something you're grateful for, repeating this mantra will put you in a positive mindset.
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Tips
- Some days will be harder than others to feel gratitude and that's okay! Just stick with it and keep looking for things to be grateful about.Thanks
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References
- ↑ https://www.uclahealth.org/news/health-benefits-gratitude
- ↑ https://www.edutopia.org/blog/gratitude-powerful-tool-for-classroom-owen-griffith
- ↑ https://www.edutopia.org/blog/gratitude-powerful-tool-for-classroom-owen-griffith
- ↑ https://www.mindful.org/a-simple-weekly-mindfulness-practice-keep-a-gratitude-journal/
- ↑ https://www.mindful.org/a-simple-weekly-mindfulness-practice-keep-a-gratitude-journal/
- ↑ https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
- ↑ https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
- ↑ https://www.mindful.org/a-simple-weekly-mindfulness-practice-keep-a-gratitude-journal/
- ↑ https://www.edutopia.org/blog/gratitude-powerful-tool-for-classroom-owen-griffith
- ↑ https://greatergood.berkeley.edu/article/item/gratitude_activities_for_the_classroom
- ↑ https://www.businessinsider.com/happiness-gratitude-journal-depression-2019-4
- ↑ https://greatergood.berkeley.edu/article/item/gratitude_activities_for_the_classroom
- ↑ https://www.edutopia.org/blog/gratitude-powerful-tool-for-classroom-owen-griffith
- ↑ https://www.edutopia.org/blog/gratitude-powerful-tool-for-classroom-owen-griffith
- ↑ Sandra Possing. Life Coach. Expert Interview. 15 July 2020.
- ↑ https://greatergood.berkeley.edu/article/item/gratitude_activities_for_the_classroom
- ↑ https://www.today.com/life/quotes/gratitude-quotes-rcna40290
- ↑ https://www.xavier.edu/jesuitresource/online-resources/quote-archive1/gratitude
About This Article
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Reader Success Stories
- "I'm currently taking a course through my church called Emotional Resiliency for Self Reliance that suggests writing down things we're grateful for in some manner daily and this article has given me some ideas. Thank you!" ..." more
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