The Practice of Gratitude Journaling
My Leap into Gratitude Journaling
Whenever my friends come to me about any issue, I typically guide them to writing it out. Writing allows us to get real with ourselves, and hopefully, it provides a judgment-free space to let out whatever is being felt or is at the top of our minds.
I recall many days in the classroom that I would take out a sticky note to write, “I’m tired.” Or some other tidbit that expressed my feelings at the moment, and writing those notes made me feel heard even though I was the one doing the listening.
The practice of journaling gratitude also serves as an opportunity to get out some stuff that we may overlook because of the distractions of life. I began regularly practicing gratitude journaling in 2020. I read Valorie Burton’s Successful Women Think Differently, and it was at the end of the book she shared the benefits of gratitude journaling, and a few moments later, I began my practice.
The practice of gratitude journaling looks different for everyone. It’s not about making sure you list a specific number of things you are grateful for; it may not be about documenting gratitude 365 days consistently. When it comes to practice, we must be careful not to become perfectionistic about the process.
Tools for Gratitude Journaling
Just like practice will look different for each of us, so will our methods for documenting precious moments of our lives. The methods will not only vary from person to person but can also vary for one person. For example, I’ve practiced gratitude by verbally stating what I am grateful for in my environment and life without writing anything. I’ve documented gratitude in the Calm app because the app holds space for it. But I started my practice in a notebook I received from my daughters several years before that moment. I held onto that notebook, thinking I would use it for something important because my daughters bought it for me. And guess what? I did! I consistently wrote three things I was grateful for throughout those pages and nothing else. Documenting those moments was indeed important.
What do you need to get started in your gratitude practice? You decide. How do you like to document things? What do you need to use to help you remain consistent?
How You Can Start Your Gratitude Journey
While I mentioned that I’d expressed gratitude verbally over the years, I can’t help but encourage you to do that and record your feelings. We don’t always remember what we’ve said, especially if we’re not in a good space. Documenting gratitude provides the opportunity to have a record to look back at when days are rough, or you feel like nothing is working out the way you want it to. Having your record to reflect on reminds you that good stuff is still happening around you, even with the not-so-great moments.
The other day, I looked through one of my many journals. I couldn’t help but smile because I was reminded of all the people who’ve helped me along the way, like the insurance lady who helped me get a bill removed from my credit report and my friend who showed great hospitality when we visited her after not seeing her in nearly a year. I can’t guarantee that I would’ve remembered those moments right away if I didn’t have my one-sentence note to remind me.
Starting a gratitude journal is as simple as you need it to be.
1. Decide to start one.
1. Choose a tool that you can consistently use to document your thoughts.
2. Write one or more reasons you are grateful for the current day or moment.
3. Do it over again the next day or as often as you can.
4. Trust the process.
My Current Gratitude Practice
Currently, I log my gratitude in my planner. Since I am about living a full, but not hectic life, my planner has plenty of space for me to write down three things I am grateful for. I started this method in late 2021 because I barely used my planner for other stuff. It has become one of my favorite ways of documenting gratitude. I even purchased gratitude stickers to make the pages pretty if I desired to, but stickers aren’t always necessary; the words are often beautiful enough.
Do you want to practice documenting gratitude with others and encourage one another to see the beauty in the ordinary? Then, join the Daily Gratitude community hosted by me on Facebook. I hope to see you there and hear all about what you’re grateful for!