I was a teenager at a girls camp with my church. It was the last night–a night of presentations from the camp leaders. One of the leaders talked about the importance of gratitude. I don’t remember what she said, but I remember the book she handed me–a small notebook with the words “Gratitude Journal” written across the front.
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I took the journal home and let it find a dusty place on the shelf by my bed. I wasn’t sure I’d do anything with it. I had a journal that I was pretty good about keeping, writing in each night. I didn’t need another journal.
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But one day, the journal called to me. I picked it up and wrote three simple things I was grateful for. I put the journal away, fell asleep, and didn’t think much about it until the next night. Again, I picked up the journal, wrote three simple things I was grateful for, set the book back down, and went to sleep.
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This continued night after night until the book was completely filled.
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My Gratitude Journal Experience
I have been keeping a gratitude journal off and on for years. I finished that first gratitude journal but didn’t start a new one right away. I think I started again in college when I learned about how a gratitude journal can be great for mental health.
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My true love for the gratitude journal, though, came a few years ago when Scott was on deployment with the military. At the time I was living with my parents and working on my mental health and personal development after a bad anxiety attack that led to me quitting my corporate job.
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I bought a journal from a personal development company. At the top of each page, I was to write five things I am grateful for, and then continue down the page writing ten things I hoped for my life right now–basically manifesting. I wrote almost every day and quickly filled the journal up.
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And I kept going. But instead of buying a new journal from this company, I started my own practice with my own spin on the same journaling concept in a blank notebook. Since then, my practice has evolved as I have added affirmations and read the books The Secret and The Magic by Rhonda Byrne.
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Why Keep a Gratitude Journal
As I mentioned above, in college I learned that a gratitude journal is good for mental health. I would add that it is healing to the mind, body, and spirit–because they are all connected.
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Gratitude is positivity, and when you have one positive thought, it invites other positive thoughts.
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Gratitude connects us to the Divine–God. It is how we recognize His hand in our lives and the many blessings He bestows on us.
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Gratitude also invites more blessings into our lives and is a form of manifesting. As we express gratitude for what we have, we open our hearts to the universe and to God to allow more into our lives.
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So how do you start and keep a gratitude journal? Read on.
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How to Keep a Gratitude Journal
Gratitude journaling is simply expressing thankfulness for something you possess, experience, or see. It is recognizing that you have abundance in your life. And it is giving credit to the Divine–God–for all that you have, allowing you to better connect to the universe.
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Here I will give you the secrets I have learned over the years for keeping a meaningful gratitude journal.
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What You Need to Keep a Gratitude Journaln
Notebook
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Pen
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That’s it. You don’t need a lot.
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What to Write
Start by writing five things (and then increase eventually to ten) that you’re grateful for. Use the formula:
I am grateful for _______ because ______.
You can be grateful for anything–the sun, family, friends, health. You can be thankful for an experience such as a recent vacation, seeing a friend, or talking to a sibling. You can be thankful for abilities and talents like seeing, hearing, listening, walking, singing, playing the guitar, painting, writing, etc. You can also be thankful for books you have read, opportunities that have come your way, something you have learned, and so much more.
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When it’s hard to think of something because of negative feelings or many trials in life, write down anything, even the simple.
Ideas can include: had breakfast, got out of bed, got a kiss from my spouse
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You can also think of things coming up in the future that you can look forward to.
Ideas: baby coming, new job soon, trip to Disney World
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Always remember the angels who bring blessings. These people are perfect to add to your gratitude list.
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The second part of the formula is important. Although you can keep a simple gratitude journal by just listing the things you are grateful for, adding the reason creates the feeling of gratitude in you that opens your heart to God, blessings, and manifesting.
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How Often Should You Write in Your Gratitude Journal?
I am tempted to say that it should be a daily practice to see the full benefits. And although that is true, you can get a lot out of writing in a journal three to five times a week. Or even as often as works for you.
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If it is overwhelming and doesn’t work well with your schedule, commit to writing a couple times a week and add more days as you get used to journaling.
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Also, you can start with a list of five things and eventually increase to ten.
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Start Gratitude Journaling Today
You don’t have to wait to start. The benefits of starting today are great. I challenge you to now find a notebook and pen and start listing your gratitude using the above formula.
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Happy journaling!