The small act of recording what you’re grateful for has the power to truly transform you – it will focus your energy on the positives in your life, leaving less energy for the negatives. Use a voice recorder, your cell phones note pad or even an app found on a smart phone. The best proven way is using an old fashion notebook and pencil. You could even consider purchasing a specific gratitude journal at your local book store. These journal books are specifically designed to write down the things that warrant your appreciation each day, big or small. Be sure to write down positive quotations throughout your journal book to keep you inspired to give thanks!
Do what works best for you? Do you find that handwriting in a journal helps you slow down and connect with what you’re feeling? Or do you prefer the instant materialization that typing offers? Decide on a format that works best for your needs and preferences, and use it consistently. You may also decide to decorate your journal in ways that remind you of your purpose or help you feel more positive:
Attach or paste photos that make you happy on the cover or on random pages
Draw photos that depict your positive feelings about the things for which you are grateful
Write inspirational quotes or mantras in the margins
Notate special anniversaries and write about why you are grateful for those events and people
Personalizing your journal in this way can reinforce your purpose and make you feel more connected to your purpose.
Gratitude means thanks and appreciation for anything and everything….
“Giving thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” G.K. Chesterton
A gratitude journal is a diary of things for which one is grateful. Gratitude journals are used by individuals who wish to focus their attention on the positive things in their lives. Gratitude, the feeling of appreciation or thanks, has gained a lot of attention in the field of positive psychology.
The aim of a gratitude list if help people focus on the good things that are in their life. People have a tendency to take the good stuff for granted, but this type of journaling can prevent this from happening. By keeping a record of the things that they feel grateful for it will ensure a positive outlook on life.
You should write in your gratitude journal every day, and preferably at the same time of day. If you’d like to start your day on a positive note, write in your gratitude journal after you eat breakfast. If you want to use your gratitude journal to reflect after a long and stressful day, write in your journal just before you go to bed. It is important to associate your writing with other key habits, as well. Even if you don’t write at the same time, write in conjunction with the same activity. For example, you could write in your journal on the subway ride home, or after you’ve finished washing the dishes each night, or after you’re done at the gym. Writing at the same time or in correlation with the same activity helps making it a part of your routine, which will help it more quickly become a habit. Reminding yourself what you have to be grateful for and recording your gratefulness each day helps to cement how thankful you are. ...
Turn your thinking around Keep a gratitude journal. Reminding yourself what you have to be grateful for and recording your gratefulness each day helps to cement how thankful you are. It doesn't matter how difficult your life is at the moment, there is always something to be thankful for, some shining light of gratitude. Finding that will help you deal with the other parts of life.
Decide on a goal for how many things you’d like to express gratitude for each day, but be sure that it is no less than three to five. You can write your entries in a list or in small paragraphs, explaining why it is you are grateful for each. The key is to get in the habit of becoming aware of all the things in your life for which you have to be grateful. It may be hard to come up with three items in the beginning, but once you get in the habit, it will be easy to see the positive in all the things you do.
When you're having a particularly difficult time, it can be beneficial to go back to what you've written previously. If it's a really hard time, find the smallest things that you can be grateful for.
In the beginning, it may be hard to find things for which to be grateful, and you may be tempted to list things like “I’m grateful for my health.” Turn your thinking around. People who are thankful for the things in their lives aren't living an easier life than you. In fact, many of the people who practicing the most gratitude are the people who have had incredibly difficult things happen to them because they understand that it isn't the situation that's the problem, it's how you think about the situation that makes it easier or more difficult.
Focus on specific, positive things, and the things you have to be grateful for will come more into focus for you. Use the right words. Using negative language and labeling can make a situation more difficult and make it harder for you to be thankful in general.
A gratitude list can be helpful for you to focus on the good things that are in their life. People have a tendency to take the good stuff for granted, but this type of journaling can prevent this from happening. This will help you learn to focus on the positive in even the direst situations. Though it may seem difficult and unnatural at first, keeping a gratitude journal and learning to focus on the positive in every situation will help you cultivate a greater sense of happiness and optimism about your life.
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Rev. Heather DeLusso