Writing a Gratitude Journal
You do not need to spend money on buying a fancy journal, instead create one yourself by buying an A4 notebook and decorating it with your favourite images, inspirational quotes and anything that makes you feel grateful.ย
Allocate 15-20 minutes of your day with some relaxing music and your favourite beverage to write in your journal. If 20 minutes is not realistic, set 5 minutes aside in your day to spend some time thinking of those things you feel grateful for. They do not have to be big things. You can do this anytime during the day, whenever it works best for you.
Remember to record things in your journal that are inspirational and that give you pleasure and hope, as well as your difficult times. These can be images, poems, or quotes. Try to name five things you feel grateful for such as: having a hot drink to enjoy, a walk in the park, your favourite food or anything else you may feel gratitude towards on that day.
It is important to include good memories, feelings, and thoughts to counterbalance the more difficult ones. If you prefer to draw then make sure you have lots ofย coloured paper, pens and paint and a folderย to store them in.
After each entry reflect on what you have recorded and list three things that you have in your life that you are grateful for and express your gratitude. Remember, practicing gratitude is like a muscle, the more we do it, the easier it gets and the more things we feel grateful for.
