The idea behind a gratitude journal is taking time to stop, notice and reflect upon the things you are thankful for, no matter how big or small. Doing this daily can increase well-being and life satisfaction.
Try to notice new things your grateful for everyday – it may seem hard at first but with practice you will start seeing more of the good and less of the bad. Little by little how you perceive situations will change as you have adjusted your focus.
Be more specific with your gratitude – such as a moment that occurred in the day. Rather than saying I am grateful for my health, be more specific about something that happened that day or week.
Try to think beyond yourself and look for examples outside of us that we can be grateful for.
If journaling isn’t for you then maybe have a gratitude jar and some paper, when you feel grateful for something write it down and put it in the jar. Then every few months you can go over what you wrote to remind yourself of the good things.
How to have more gratitude everyday
Appreciate everything – Don’t be picky and look for the big things in life, you can be grateful for a clear day to go outside, a good nights sleep, a word of encouragement from a friend or having no dishes to wake up to one morning.
Find gratitude in your challenges – what have you faced in the past that you are grateful for today? What challenges lay ahead? What can you be grateful for in the midst of adversity?
Share it with others – express yourself and show your gratitude to the people in your life. Tell them, it will lift their day and yours as well.
Volunteer – giving of your time to help others in your community. No matter what’s happening there is always someone you can help. You don’t necessarily have to look very far to help out. You could go shopping for a neighbour, offer to take their bins out if they are unable to, cook them a meal or make yourself available for a weekly chat if they are lonely. It takes our mind off our own problems; it will make you more grateful for the things you have; and it makes a difference in that persons day or week.
Improves physical health
Improves mental health
Enhances empathy and reduces aggression
Improves self esteem
Increases mental strength
Give it a go and see if it makes a difference