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A gratitude journal is a great way to keep yourself in a thankful and positive state of mind. This article will offer some tips for starting and keeping one.
Gratitude Journal Entry Template
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Be Thankful . Thankfulness is an attitude that you can practice and develop. [1] X Expert Source Sandra Possing
Life Coach Expert Interview. 15 July 2020. [2] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Cultivating gratitude as the norm in your life will make keeping a gratitude journal much easier. -
Make it a rule to write down a certain number of things you are thankful for per day. [3] X Expert Source Sandra Possing
Life Coach Expert Interview. 15 July 2020. [4] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living Go to source Avoid repeating the same things. This will make writing in the journal more challenging as time goes on, but that's how your awareness and thankfulness will grow. You'll be challenging yourself to find new things to be thankful for that perhaps you never noticed before.Advertisement -
Many people start by writing down basic material things that they are grateful for in their lives. It's easiest to recognize things that sustain your life here on Earth like your house, your bed, your clothes, your food etc. Be sure to explain how this makes you feel and why you're grateful for it. [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Example - I am grateful for my house. My house warms my body and shelters and protects me. It gives me a sense of relief knowing that there is always a comforting place to come back to.
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Write about extended material things in your life. These things vary from person to person depending on what you like and take interest in. For example, if you love to paint, you may be grateful for the paint that you have. Or, if you like music you may be grateful for your CD collections. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Describe how you are grateful for yourself. You can start by feeling grateful to be alive at all. Then start writing about feeling grateful to have the body you have, even if you don't like everything. [7] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Avoid the trap of being grateful for something that is better than what other people have. Instead, compare whatever you are grateful for with how you would feel if you didn't have it at all.
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Think about your abilities. You may start with basic abilities like your ability to see, your ability to hear, your ability to walk. Then progress to the extended abilities that are unique to you. Think about skillful things like dancing, singing, writing, and features that make up your character like your listening skills, your skills in cheering up people, your skills in being a good friend.
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Consider the people in your life. [8] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living Go to source Think about all the people you care about, like your parents, your friends, your significant other, your pets. Write why you are grateful for each person and how they make you feel. This helps you to appreciate them and see only the good in them. It's also good to write about the people that you don't really like and find a reason to appreciate them. This can be difficult as we don't really appreciate people we don't like but it can be very uplifting. There is good in everyone and it's very mood shifting to find the good in even people we dislike and feel grateful for them.
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Write about situations and experiences. There are always situations that have made us happy. [9] X Trustworthy Source Greater Good in Action An initiative by UC Berkeley's Greater Good Science Center promoting science-based practices for a meaningful life Go to source For example, you may be grateful for a fun party, a good day at school/work, a fun vacation.
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Expert Q&A
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QuestionShould you journal everyday?Dr. Nicole Moshfegh is a Licensed Clinical Psychologist and Author based in Los Angeles, California. Dr. Moshfegh specializes in multicultural competence and treating patients with mood and anxiety disorders and insomnia. She holds a BA in Psychology and Social Behavior from The University of California, Irvine (UCI), and an MA and Doctor of Psychology (PsyD) from Pepperdine University. Dr. Moshfegh completed her predoctoral internship and postdoctoral fellowship at The University of California, Los Angeles (UCLA). Additionally, she is a member of the American Psychological Association, National Register of Health Service Psychologists, Los Angeles County Psychological Association, and Collaborative Family Healthcare Association. Dr. Moshfegh is also the best-selling author of "The Book of Sleep: 75 Strategies to Relieve Insomnia".Definitely! Try journaling at the same time each day for 15-20 minutes. This can help you build a consistent journaling habit.
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QuestionWhen should I write in my journal?Community AnswerYou can write in your journal whenever you like. Writing in it at the beginning of the day can help you start your day off with a more positive attitude. Writing in it at the end of the day can help you collect your thoughts, fill your mind with calm, and help you fall asleep.
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QuestionWhat if I can't think of a single thing to be thankful for?DabbuCommunity AnswerThen start with nature. You could be grateful the sun didn't take a holiday today. How about the air that you are breathing? You could also thank God about the body parts that are functioning perfectly to keep you alive. Other topics may include material goods, life itself, love, moments and memories, happiness, passions, relationships, work, success, health, body, something new that you learned or any other thing.
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Tips
- You don't have to write a lot about why you feel grateful for something, but it helps to shift your awareness to the emotions and feelings that you enjoy, bringing about more of those emotions.Thanks
- Challenge yourself daily to come up with something new. Remember that even tiny things can have an effect, for example the light green color of young leaves in the spring that stand for hope and renewal.Thanks
- You can use a free digital gratitude journal to record your notes and photos online, or on your mobile device.Thanks
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References
- ↑ Sandra Possing. Life Coach. Expert Interview. 15 July 2020.
- ↑ https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
- ↑ Sandra Possing. Life Coach. Expert Interview. 15 July 2020.
- ↑ https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
- ↑ https://health.clevelandclinic.org/tips-for-keeping-a-gratitude-journal/
- ↑ https://health.clevelandclinic.org/tips-for-keeping-a-gratitude-journal/
- ↑ https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
- ↑ https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
- ↑ https://ggia.berkeley.edu/practice/gratitude_journal
About This Article
Article Summary
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Keeping a gratitude journal can reduce stress, improve your relationships, and even help you sleep better, and it’s easy to get started. First, find an empty notebook to write in. You can also keep a digital gratitude journal on your phone or computer if that’s easier for you. Start by writing down a few things you’re grateful for each day. You can write about other people, yourself, things that happened to you recently, or anything else you’re grateful for. For example, you might be grateful for how supportive your friends are, that you have a job you love, or how delicious your morning cup of coffee was. You can also start with a specific gratitude journal prompt, like “Name three people who supported you during a tough time” or “What’s one quality about yourself that you’re grateful for and why?” Use a new prompt for each entry if you’re not sure what to write about. Try to get in the habit of writing in your gratitude journal every day to see the most benefits. Journaling will get easier the more you practice, and you may find yourself feeling more grateful in your day-to-day life.
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Reader Success Stories
- "I have always kept a gratitude diary, or notes, or gratitude list or often just think about what I am grateful for. It is how I try to live my life. On a separate issue, I have started mixed media journaling but often find myself stuck for ideas. After reading this article, it occurred to me to combine the two. How silly that I never thought of this earlier. I'm very excited. So now on the days I don't feel very creative, I can just write, & on other days use my art supplies to create. Thanks. :)" ..." more
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"I have always kept a gratitude diary, or notes, or gratitude list or often just think about what I am grateful for. It is how I try to live my life. On a separate issue, I have started mixed media journaling but often find myself stuck for ideas. After reading this article, it occurred to me to combine the two. How silly that I never thought of this earlier. I'm very excited. So now on the days I don't feel very creative, I can just write, & on other days use my art supplies to create. Thanks. :)"
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"A gratitude journal is a good habit to start, no matter what time of the day it is. Even though some individuals suggest inputting your journal at the end of the day, I find that some good thoughts about what I have experienced and am grateful for come into my mind in the morning after a nice fresh cup of coffee. It adds so much enjoyment and value to my day! Thank you."
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"I could write a longer story, but my main thought was that this will improve my self-confidence and also help me see the good and interesting things even in people I don't especially like. This will definitely give me a more positive attitude to other people."
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"I realized through this article that adopting an attitude of gratitude can open the door for even more things to be grateful for. Gratitude really is the best attitude! Thank you for such an inspiring and uplifting article."
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"I like the tip on leaving the journal and pen in your night stand. There is no way you can forget to do it. I like the tip on doing it before you go to sleep that way it really gives you an opportunity to review the day."
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