Gratitude Journaling
“Enjoy the little things, for one day you may look back and realise they were the big things” ~ Robert Brault
There is joy everywhere, but at times it can be overshadowed by pain, sadness or anxiety if we allow it. I have a lot to be grateful for... And I want to make sure I don’t take anything for granted.
A lovely friend and amazing yoga & pilates teacher @golicramer recently launched a wellness challenge involving keeping a daily journal. It reminded me how simple yet impactful this can be. Her suggestion, which I love and have started myself, includes completing 3 simple morning mindfulness activities and 2 in the evening as follows:
AM:
I’m grateful for... (write as many points as you like)
What will make today great?
Words of affirmation: e.g. “I am in charge of how I feel and today I choose happiness”
PM:
An amazing thing that happened today?
How could I have a better day?
The 2018 white paper, “The Science of Gratitude”, highlights many potential benefits to practicing gratitude:
Greater happiness & positive mood
Increased satisfaction with life
Less materialistic outlook
Resilience (preventing burnout)
Improved physical health
Better sleep / less fatigue
Decreased cellular inflammation
Potential to develop of patience, humility & wisdom
Here are a few tips for starting your own similar practice:
✔️ Don’t do it because you think you should. Make a decision to be consciously more grateful. Feel what you write. Believe it
✔️ Don’t limit yourself. Be flexible and don’t take the joy away by being too regimented
✔️ Start & end the day right. I integrate this into my routine upon waking to create an optimal mindset for the day ahead and to wind down before sleep
✔️ Focus on people rather than things. Things can never provide the same warm feelings people can instil with a thoughtful gesture
✔️ Savour each word. Don’t see it as another chore to get through. The very fact that you can make a list of things that make you feel thankful should be uplifting
✔️ Mix it up. Expand your awareness to different things each day. The more we do this, the more mindful we become. The world is beautiful
✔️ Be patient. Experts say it takes an average of 21 days to form a new habit. Don’t give up or dismiss it before then. Commit to just 3 weeks and then see how you feel
As the Hausa proverb goes, “give thanks for a little and you will find a lot”
What have you got to lose? I’d love to hear how you get on.
