I know you’ve heard it before, “Remember what you’re grateful for”. Or, maybe you’ve heard about some of the awesome benefits practicing gratitude has.
Maybe you’re thinking to yourself, “yeah Monica, I’ve tried that, but it doesn’t work” but stick with me because I have a tip I think will you’ll get results from.
It may seem like we’re all drowning in a never-ending to-do list and if that’s how you feel, committing to a gratitude journal every day can just seem overwhelming. But I’m telling you that having an EFFECTIVE gratitude practice can help you actually take the stress off. Which, for me, sometimes takes up a ton of my day.
WHY YOUR GRATITUDE JOURNAL ISN’T WORKING
- If you don’t commit to doing it in a routine. Just like if you want to lose weight or save money, you have to do it every day.
- You don’t take the time to get deep
- What if, you’re being too BROAD with what you’re writing down?
DOES YOUR CURRENT GRATITUDE JOURNAL LOOK LIKE THIS?:
✔️I’m grateful for my (significant other)
✔️I’m grateful I have a job
✔️I’m grateful for my pets
It might be obvious for you to write these things down in a gratitude journal.
Maybe even a little TOO obvious.
When I wrote those three things out, I just listed the top three things I use to list almost every day. And just like doing something every day like a chore, it takes the fun and the impact out of it.
Hear me out…
If you’re just writing the first couple of ideas you have of things to be grateful for, then you probably didn’t actually think about the fact that you’re actually grateful for them.
Don’t get me wrong. I’m sure you ARE thankful for them, overall. But, is that what you’re actively grateful for at that moment?
Forcing ourselves to dig deeper on WHY we’re grateful for seemingly “obvious” choices, really opens our eyes to how lucky we are to have it.
TRY THIS INSTEAD!
The University of Southern California did a study that showed that when people wrote down more specific reasons why they’re grateful for something, they were happier!
If your current list looks like the one above, and you’re not feeling the awesome effects of gratitude journaling don’t worry. All you have to do is just get specific!
Here’s what you need to do to start a gratitude journal that actually works:
- Each day write ONE thing you’re grateful for at the top of your page
- List out 5 reasons why you’re grateful for it
And that’s it!
So if you’re still feeling unsure, let me give you an example.
I’LL GO FIRST
I’m grateful for my husband, Andrew because:
1️⃣ He makes me laugh every day
2️⃣He calls me out on my bullshit
3️⃣He is so passionate about our pups
4️⃣He’s there with tough love when I’m feeling self-doubt
5️⃣I don’t feel pressured to be anything I’m not around him.
I feel so strongly about having a gratitude practice that I regularly use gratitude in my routines. I plan for it in my day, week and year.
PIN FOR LATER
NOW IT’S YOUR TURN
Keep the conversation going! I want to know what you’re grateful for, or if YOU are going to start your gratitude journal that actually works.
Let me know in the comments below!
I LOVE this idea. I had thought about a gratitude journal at the beginning of the year and yup, I turned away from the idea because I’d only end up writing about my cats and my husband in the most basic way. I will certainly take your points on board! Thanks for sharing 🙂
Hey, you gotta show them love right? I write about my dogs and husband often. But now I’m actually being challenged as to what they did that made me think of them in first place!
Wellbean blog says
Great post! I write on my blog three things I am grateful for every Monday, but I don’t list five things after it so I’ll try this next week. Thanks for sharing your advice x
I love this post. A gratitude journal is a good idea to help stay positive. I was one of those people who was doing it all wrong. My list looked lke the first one so I didn’t regularly keep up the practice, but I will try it again. Thank you for sharing.
Oh I really hope you do!! You’ll start to notice small things through your day to be grateful for!
Alisa Infanti says
You are so right… sometimes I do my gratitude journal and just write something silly to fill my list of 3 things but on those days I am now going to just choose one and dig deep as to why. Fantastic idea!
Yeah! I totally did the same thing, but listing out the stuff off the top of my head quickly turned into another dreaded “to-do” that I didn’t actually do!
Eat, Drink and be Mommy says
This i great idea…I’m sincerely contemplating on starting one 🙂
Oh I hope you do! Especially if you’re specific with WHY you’re grateful for what you’re grateful for! I’m telling you, it’s life changing!!
Heather Brennan says
I want to start a Gratitude Journal in the new year… a positive start to 2020. I have a 375 page A5 book, that my kids gave me last year. It’s sat, unwrapped, on the shelf ever since.
I struggle with recurring depression. I’m hoping tjis will help.
Thank you 💜
Monica Frederick says
You’ve got this! A gratitude journal is a great way to start in 2020. I’ve also struggled with depression and I’ll say that this has totally changed my outlook. Of course, this will take a while, but if you stay consistent, it can be a game changer!
I love this idea. I got a similar idea watching the Google Superbowl commercial. But I haven’t been sure how to create it because I want my whole family to write it in, instead of each of us having our own individual journal. I think if one of us is having a bad day, we can go back through and it will give us something to reflect on and make someone smile. I saw where you mention you had a gratitude journal template, but I don’t see it anywhere. Am I missing it?
Monica Frederick says
I love that idea, I think that’s so unique! I absolutely love the idea of sharing gratitude with the whole family!
Hmm, as far as the template, I see it up there, so hopefully, you’ll see it! Do you see where it says “Free Download, Daily Gratitude Journal”? If you see that, just type your info and you’ll get it instantly! If you don’t, let me know and we’ll get it to you. xo, Monica
I pulled it up with another browser, thank you so much!
Monica Frederick says
Oh perfect! And feel free to let me know if you ever have any other questions! 🙂
Hey Monica! I really enjoyed these tips. I’m going to link this page on my blog post(crediting you, of course). I hope thats okay!
Monica Frederick says
Of course! 🙂
I have a grateful journal for over 6 years which I write in every morning. Your idea just gave my journaling a nice reset. Thank you,