A Better And Simplified Gratitude Journal
Throughout the last decade, psychology researchers identified practices that can help us gain great social, mental, and physical health benefits that come from giving thanks. These benefits are particularly earned in the practice of gratitude journaling.
Studies have drawn a range of striking benefits to something as simple as writing down the things which we’re grateful for. Some of these benefits include better sleep, fewer symptoms of illness, and more happiness among grownups and children alike. Sounds amazing, right?
What Got Me Into Gratitude Journaling
Two weeks ago, I wrote and published ‘See If You Can Catch Yourself Complaining’ from the idea that I caught myself complaining a lot for the WHOLE week. I had a lot on my mind and I wasn’t in the best mood. I knew that I had to find a solution, and the first thing that came to my mind is gratitude journaling.
That’s because a few of my readers responded to my blogs about how a gratitude journal has helped them in certain event or circumstances in their lives. Thinking back, a good friend bought me an all-in-one self-journal once. I had not found the need for it back then, but now, I decided it was time to put it to good use.
Basically, I have to write down my schedule, goals, and there is a small section where I have to write down three things I am grateful for in the morning and in the evening, every day for 13 weeks.
From Easy To Overwhelming
On day one, it was easy. I could fill in everything, from my schedule and goals to what I am grateful for. All done.
On day two, I struggled. I had no issues with filling in my schedule and goals, but I struggled with what to be grateful for. I thought to myself “am I this unappreciative in life?” It even held me back from having my typical productive day.
On day three, I was so done with it. Again, I could fill in my schedule and goals, but my mind went off on its own as my eyes kept staring at the blanks of the gratitude section. I could not think of anything to be grateful for.
After that, I continued journaling while looking into different gratitude journals, ranging from free downloadable PDF files to paid physical journals up to 30 dollars. Most of the journals, I had to fill in on a daily basis separated in the morning, afternoon and evening. Seriously, morning, afternoon and evening? Like how? Isn’t that overkill?
I felt overwhelmed by it and I got fed up because it felt like a daily task that consumes a lot of my time each day.
What Researchers Found Out
When I was digging into the research, I found that gratitude journals don’t always work. Some studies showed incredible benefits, others not so much. To understand why, I took a closer look at the research by Robert Emmons, perhaps the world’s leading expert on the science of gratitude according to ‘Greater Good Magazine.’
Emmons is a professor of psychology at the University of California and the founding editor-in-chief of ‘The Journal of Positive Psychology.’ He is the author of the books ‘Thanks!: How Practicing Gratitude Can Make You Happier’ and ‘Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity.’
Emmons shared these research-based tips for gaining the greatest psychological rewards from keeping a gratitude journal:
- Make a firm conscious decision. Research by psychologists suggests that it is more effective if you first make the conscious decision to become happier and more grateful, instead of just going through the motions. Your motivation to become happier plays a role in the value of journaling.
- Depth over width. Elaborating in detail about one particular thing for which you’re grateful carries more benefits than a superficial list of many things.
- Focus on “to who” instead of “I am.” Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.
- Subtract, instead of adding up. An effective way of stimulating gratitude is to reflect on what your life would be like without certain blessings, instead of adding up all those good things.
- Savour surprises. Try to record events that were unexpected or surprising, as these tend to cause stronger levels of gratitude.
- Don’t overdo it. Writing once or twice per week is more beneficial than daily journaling. In fact, one study by Lyubomirsky and her colleagues found that people who wrote in their gratitude journals once a week for six weeks described boosts in happiness; people who wrote three times per week didn’t.
For You
Based on Emmons’s research, I have put together a better and simplified gratitude journal. I believe that writing down on paper helps to organise our thoughts, accept our own experiences and put them in a clear context. The basic practice is straightforward, and the entries are supposed to be brief. Just a single sentence will do, ranging from the daily “he/she made me coffee,” to the uplifting “friends coming over,” to the undying “Michael Jackson.”
On last thing I want to leave you with: Emmons explains that “there is no one right way to do it.” There’s no evidence that journaling at the start of the day is any more effective than journaling before you go to bed.
You don’t need to buy a fancy gratitude journal to record your entries in. What’s important is to start. Start the habit of paying attention to gratitude-inspiring events in your life. Look a little deeper for the good and you might find yourself an abundance of blessings.
If you would like to receive a better and simplified gratitude journal, click download below and sign up for my Weekly Newsletter to receive the latest updates on journaling.
Gratitude Journal PDF
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- Do you keep a gratitude journal?
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- What benefits do you gain from gratitude journaling?
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This journal is great. I did the 100 days of Happiness challenge a few weeks ago and it helped me to recognize that there is something to be happy about every day even if there are a lot of other things that tend to make people unhappy. I agree that getting it all out on paper helps to organize your thoughts. Hopefully, your journal will help me with my forgetfulness.
Hi Josh, thank you and I hope it will help you in your quest. Please let me know your feedback how you experienced it 🙂
Just started journaling. This will be super helpful thank you
You’re welcome vicky 🙂
Great tips, we just started a happy jar to put notes of gratitude in. I’m hoping it helps us so less complaining and more appreciating!
Thanks Amy 🙂 That’s so funny, because I did the same thing together with my co-worker haha.
I especially loved how you said, “Subtract, instead of adding up”. What a great tip! I’ve been doing to #Last90Days challenge by Rachel Hollis and she says to come up with 10 things every day that you’re grateful for. It’s SO hard! Thanks for sharing these great tips. I will definitely be using them.
Hi Morgan, thank you! 10 things every day is indeed hard. Let me take a look into her challenge 🙂 you’re welcome and if you have any question, feel free to contact me.
I do general journaling, but I do a gratefulness exercise every morning and that helps me remember that I have a loving family and resources, which gives me the frame of mind to not focus on anything that does help me take what God has already given me and move forward to create even more things to be thankful for. Thanks for sharing on an empowering topic.
Hi Vox, what you’re doing is so inspiring. You’re setting a great example 🙂 You’re welcome!
Nice one
Thanks Sara 🙂
I believe in power of gratitude but never thought of maintaining journal, thanks for giving this idea
I loved the article, I’m a big supporter of practicing gratitude. I don’t always put pen to paper, but I do take some time each morning to think about at least 10 things I’m grateful for in my life. It can even be the same 10 every day- but I find that at the end I’m filled with so much positive energy. And it’s a habit that has helped me personally through a pretty severe bout of depression recently.
Hi Silvia, thanks for sharing your story. It’s great to hear how practicing gratitude has helped you even with depression. Keep your positive attitude up 🙂 Great to hear from you.
Good job
Thanks Timbushi! 🙂
I love how you have started stopping yourself in the tracks whenever you find yourself complaining and instead channel that energy toward gratitude. Unfortunately, we tend to notice the things that are going wrong in our lives and take for granted the things that are going well, so practicing gratitude is an excellent, proactive way of turning this around. Also, I agree that it’s better for your gratitude list to have depth than to be a long, superficial list.
Hi Kate, thank you for your response 🙂 Definitely! That’s why I want to design a better and more simplified gratitude journal.
I have challenges with anxiety and one of the things that can help is keeping a gratitude journal. But like you wrote, I found for me that there is a balance with how often – you don’t want your self care things to become another cause of stress. You have to have self care about your self care 🙂
Hi Suchot, thanks for sharing your story 🙂 I like how you have put “You have to have self care about your self care.” That’s certainly true!
This is actually a great article for me in my work life right now. Two weeks ago there was a huge layoff for the first time at my company and I am still upset. Even though I am not laid off yet, it was cruel how they did it. On my team we lost half our staff, yet increased workload that we can’t sustain. This might be a good project for me to work on. And I signed up for your newsletter as well. Thank you.
Hi Anna, thank you and I’m sorry to hear that. I understand the situation you’re in and I hope things will improve soon. It does indeed sound like a good project you can work on 🙂 Oh, I did not receive an email that you’ve signed up. After signing up, you will receive an email with a few steps you need to follow in order to complete the subscription. You’re welcome Anna, and if you would like advice on improving your situation at your company, feel free to reach out to me 🙂
I’m an avid journalist but have never heard of or tried a gratitude journal. I do strongly believe in writing weekly as I set aside a specific time each week to really deal with my emotions and collectives thoughts. Daily would definitely be overkill and more like a chore, whereas weekly feels more like self-care. Thanks for sharing!
Hi Nina, you’ve just put my thoughts into words that I couldn’t 🙂 Thank you for that and you’re welcome!
Great way to look at gratitude. You do a great job showing how we should approach it and not just write willy-nilly. I will start taking note of what and to whom I am grateful, especially if it will make me sleep better, I am all for it.
That’s great Jane! And thank you 🙂 It’s definitely worth it to give gratitude journaling a shot.
I’ve been interested in the concept of gratitude journals. Maybe I should give it a shot? 🙂
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Anita
simplisticlyso.com
Hi Anita, yes, it’s definitely worth trying 🙂 But don’t overdo it, because that’s where things went wrong for me.
Gratitude journals have helped me so much in the past.
What a fantastic idea. This sounds like something I would be grateful doing each day!
Hi Susan, I’m glad you like it 🙂 Let’s start journaling.
I really enjoyed this post because I love gratitude journals! I’ve been keeping one for years 🙂 It helps me stay positive and appreciate the little things in my life otherwise like you said, we tend to COMPLAIN a lot more than we realize! Due to my crazy hectic schedule, I’m not able to jot down things in my gratitude journal daily but I keep a monthly list of “highlights” which are all the things I’m grateful for each month, albeit small or big. This way, I can reflect on them and refer to them from time to time and remind myself that life is worth being grateful for! You did an awesome job breaking down the entire process.
Thank you for sharing,
Amira at ASelfGuru.com
Thanks Amira! That’s what I want to aim for, to have a weekly or monthly gratitude journal. Appreciate you for sharing this 🙂
I used to have a gratitude journal but then it turned into a diary of venting my stress out. Then towards the end of the journal it began to turn into a scheduling calendar of what i needed to do. LOL.
That’s so inventive haha at least it’s useful 🙂
love this post and how you combined personal reflection with research! definitely going to give this a try 🙂 x
Thanks Paige, curious how you will experience it 🙂
I just journal in a regular notebook about my daily gratification! I’ll write down things like “ate a great breakfast” to “going on vacation next month” etc – I think it really helps us to get grounded and realize the many beautiful things we have in life! Great blog post ❤️
Hi Michelle, thanks for sharing 🙂 I agree! We often get fixated on our issues which is too bad. There’s so much right going on as well.
Oh yeah, I do journal my gratitude down….check it up here at https://ntemid.wordpress.com/2018/04/05/happiness-in-a-tin/
I confess, I love what it has done to me, by far!
That’s great Ntensibe! Let me check your blog.
I actually do a gratitude list but I use the App 3 Good Things. Quick and simple. I am a big fan of meditation, yoga and things you can do to feel better. I also think it’s good to simplify these as otherwise they can easily become another stress moment in daily life thanks for a good post!
Hi Emma, thanks for sharing! I will try this app 🙂 Yes, exactly. For this reason. I want to redesign a new one. Simple but effective will be my focus.