Daily Gratitude Journal: Being Thankful

I recently started writing in my Daily Gratitude Journal (part of my Joyful Living Toolbox.) Now, I have tried this before and it never seemed to work for me. I think it did not work because I made it an ‘act of duty' rather than thoughts from my heart. I think Covid has taught me that NOTHING can be taken for granted….ever. All of the things that you and I think are sure things can be gone in an instant.

So, I decided that each and every day I wanted to begin my time, not only with God in my quiet time….I wanted to take a few minutes and reflect on all of the things that I am grateful for. All of the things that give my joy. All of the things that I would normally take for granted but now I wanted to capture on paper.

I found that when I elaborate on the why's of being grateful for a particular thing it resonated with me more. For some reason it meant more to me when I gave it more thought.

As an example: I was grateful for a pen. Not just any pen, but a particular pen that, for me, writes smooth and does not skip. Ink that seems to just glide on the paper. Ink that did not smear. And, I could buy these pens on Amazon which made them easy for me to purchase. Such a small joy…but such a powerful one for me.

Journal Prompts –

What has really helped me in my everyday thought process are journal prompts. Journal prompts are items/words/phrases that jiggle something in my mind that causes me to say ‘Oh yeah…and that too.' Here are a few:

• Name something that makes you happy.
• What is your favorite outdoor activity?
• What is your favorite thing to do at home?
• Who is your best friend?
• What do you like about your job/school?
• What is your favorite hobby?
• Write about a time you were grateful for something a loved one did for you.
• List three silly things your kids did today.
• What are three ways to thank someone without saying “thank you”?
• What is something that makes you unique that you’re grateful for?
• Look out the window, what’s something you’re grateful for outside?
• Think about the work that went into the clothes you wear or the house you live in.

I designed and created the journal that I use. It is in the PJ Shop in the ‘Choose Joy Collection.‘ While I was designing it for YOU, I added 50+ journal prompts PLUS a whole bunch of other things that I thought you would love. Little did I know that I would love it all too.

What is a Daily Gratitude Journal?

A Daily Gratitude Journal is similar to a diary. But, instead of writing about your life or your day or your disappointments…you take a moment to reflect and record ALL of the things that you are grateful for – big or small.

Now, a Daily Gratitude Journal need not be daily. It can be bi-weekly or even weekly. This is totally up to you. One thing to keep in mind is this…understanding the why's behind the journaling.

Which Gratitude Journal?

The gratitude journal that you see on the left is available in the Positively Jane shop.

Another option is to grab the one that is included in the Joyful Living Toolbox. SO many great things in that toolbox. Check it out HERE.

Why have a Gratitude Journal?

Let's face it. Life is hard. It can be so filled with disappointments and heart aches. The struggle is real. Relationships can fail us. Your money can run out. Your kids could be acting out. Maybe you gained the Covid 15-20 or 50. Your car needs new tires. The lawn mower broke. You ran out of milk.

Whatever they are…big or small…all of those disappointments and failures can have a tendency to be the main focus of our minds. If you aren't careful that is ALL you will think about.

Maybe you have a toddler who is going through the terrible two's. And it seems like nothing you can do or say makes a difference. But wait…how about making a conscious effort to remember, and record, the sweet moments of non-conflict. Even if that is only when they are sleeping. Record the soft breath, the sweet smell, the relaxed face and body. The sweet kisses that you can give only because they are asleep.

A thought worth recording. Why…because it shifts your focus from the negative…right into the positive and joyful.

It’s easy to take the good things and people in our lives for granted

Research suggests that consciously giving thanks for them will greatly effect, in a positive manner, your well-being and relationships. When you routinely express gratitude you will enjoy better health and greater happiness.

Writing also helps to organize your thoughts. It helps you to accept your own experiences. It allows you to think and find the meaning of the events going on around you. Which then helps you find and create meaning in your own life.

A Daily Gratitude Journal…

Gives your mind space to sit back and reflect on all of those grateful moments. All of the good things. All of the things that you have. NOT the things you don't have.

Offers you an opportunity to record the big and the small.

Will give you a place to record, not just the events, but how those events made you feel.

Allows you to figure out the ‘why's' behind the gratitude

When you begin your day with gratitude you will begin to experience the freedom of joyful living. Joyful living will become a part of your life, not because circumstances changed, but because you choose to look at your circumstances in a different way. You choose gratitude. Which, in turn, leads to choosing joy…everyday.

Now, if morning is not your thing…end your day with journaling your thoughts. Studies have shown that you will sleep better and you will wake up with thoughts of gratitude and thankfulness.

Top tips for your Daily Gratitude Journal.

• Don't just go through the motions. Journaling is more effective once you figure out why you want to record your grateful and thankful moments. Once you know your why…the motivation says strong.
• Establish your manifesto. A manifesto is you mission statement. Why do you want to record your moments of gratitude. Once you know the why…sticking to it will be easier.
• Go for depth not just breadth. Going into detail about your thankful moments carries more weight than a list.
  • Example: ‘I am grateful that Joyce brought me soup and a salad when Willy was recovering from back surgery. That gave me the opportunity to focus on Willy's healing and not have to spend time cooking.'
  • Rather than: ‘I am grateful that Joyce brought me soup and a salad.'
• Try subtraction, not just addition. What would your life be like without a certain blessing? Without certain people. Without certain comforts. Those thoughts will definitely have an impact on what you record and your why's.
• Focus on people. Not just things. Family and friends are rare and far-between. Think about the people in your life – past and present who have molded you, shaped you, offered you support, or…even been non supporters which gave you room to grow and change.
• Enjoy the surprises. Record all of the unexpected things. Someone emptied the dishwasher. A friend called that you have not talked to in years. Your husband took you out to dinner. A family member or a friend stopped by to say hello.
• Walk the talk. Grateful people show their gratitude by smiling, saying thank you, and writing letters/notes of gratitude.
• Pay attention to your thoughts. As you are reflecting on, and recording, your thankfulness, pay attention to your thoughts. Are you angry, irritated, frustrated…and just trying to find something to be grateful for? Write those thoughts down. And then compare how you feel 30 days later. Once you see the power of your gratitude journal…you will never want to quit recording your moments.
• Check in with yourself regularly. It’s not only important to know why you’re starting a new habit, it’s also a good practice to check in with yourself every once in a while. Are you feeling any different after one week? One month? One year? Think about how your joyfulness has improved over time. Maybe your interactions with others have improved or your self-talk has become more positive. If you ever need a reminder, go back and revisit old pages to see how far you’ve come.
• Remember the bad. Sometimes you need to look back and see how far you have come. Compare your past to where you are. If you have come a long way…don't let it become forgotten and mundane.
• Think outside the box. You might not feel grateful in a given moment. So, you might need to search deep and think outside the box for moments of gratitude. (50+ Journal prompts are included with the PJ Gratitude Journal).
• One other thing that you can do to get the most out of your Daily Gratitude Journal is to spend some time reflecting on where you messed up. Areas where you got angry, lost your patience, forgot to smile, forgot to say thank you. Think about any interactions you had with people – either face to face or on the phone – did your countenance reflect one of gratitude and joy? If not…what can you do to ensure that behavior does not happen again.
• Learn prayers of gratitude. Prayers are a powerful thing. In any given moment of frustration, irritation or anger…if you can recall a prayer of gratitude your negativity will stop dead in its tracks.
• Use Gratitude Quotes for Inspiration.

Gratitude Quiz

Like quizzes? Want to find out how grateful you really are? I found a great one for you! Gratitude Quiz.

Why is gratitude good? Robert Emmons has a great article ‘Why Gratitude is Good.'

Teaching Gratitude to Kids Video

GO ON AND PIN THE IMAGE BELOW…DAILY GRATITUDE JOURNAL

Evidence That It Works.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

Participants who kept a gratitude journal weekly for 10 weeks or daily for two weeks experienced more gratitude, positive moods, optimism about the future, and better sleep.