One of the most powerful emotions for gaining overall positivity and happiness in your life is gratitude. When you practice gratitude, you are expressing thankfulness and appreciation for aspects of your life. There are many ways you can leverage and enhance this incredible emotion to gain the full benefits of it. One of the best and most impactful ways is utilizing a gratitude journal.
Keeping a gratitude journal is a prevalent method, and the reason for that is because they provide significant impacts when done correctly. If you are looking to start your own journal, or currently have one and not sure how to utilize it, here are some tips for keeping a gratitude journal so you can obtain the full psychological benefits.
Write Down the Surprises
It is true when you hear that the little things in life matter the most. When you go through your day, pay close attention to the small things that positively impact you, such as finding a dollar on the ground, or someone lends a helping hand when your arms are full. Writing down unplanned, unexpected, and surprising situations such as these can help you appreciate the simple moments of your life.
This journal is about helping you become a better version of yourself, so being as descriptive and personal as possible is the key to digging deep inside to find out who you truly are. Make sure to go into intense detail about what you are genuinely grateful for, describing the scenes and focus on your emotions. This is not only perfect for looking back on, but it also helps with releasing positive energy as you are writing to immerse yourself in the appreciative moment you are in.
Do Not Overdo It
Writing in your gratitude journal is essential for staying on track, but make sure you are not overdoing it to the point where it becomes a disservice. There was a study conducted by Lyubomirsky, who found that over six weeks, people who wrote once a week were more grateful than those who wrote three or more times each week. You want to make this something you enjoy, so write as frequently as you wish, but not so much that you lose the motivation.
Do Not Rush
Ideally, it would help if you journaled the moment something happens to minimize forgetting the event and how you were feeling entirely. However, life is not always that accommodating. If you are busy and cannot sit down and take your time to write, then make it a point to do it later. You can always quickly note certain things that happen so you can remember, but really focus and take your time when you are journaling.
Whether you are new to expressing gratitude or have been doing it a long time, it is always wise to look for ways to enhance your experiences. These journals are aimed to help you focus on the functional aspects of your life, giving you a sense of appreciation and form new healthy habits. There is no right or wrong way for you to practice gratitude, but these tips for keeping a gratitude journal are here to guide you to become a better, more grateful version of yourself.