A gratitude journal is a place where you keep notes of all that you are grateful for.
A gratitude journal doesn't have to be in a leather bound book or even in a notebook at all. It can be a file with a collection of pages in it, or a document on your computer - or whatever else you want it to be. Some people use their Facebook or MySpace page, or an app on their smart phone.
Use a method that works for you. For instance:
- During the day, make a mental note of things that happen or your see or think about for which you are grateful.
- At night, before you go to bed, or first thing the next morning, write 5 things for which you are grateful. Or write down the things you are grateful for as the day goes along.
- Writing "my friends" or something similar over and over gets stale quickly. Be specific. For instance, "My friend Charlie gave me a rose 'just because.'"
In your journal:
- Write down all the things you have to be grateful for.
- It doesn't matter whether the things you are grateful for are big or small, visible or not.
- Write the thoughts as they occur to you, or at a given time each day such as first thing in the morning.
- Try to note a set number of things for which you are grateful. Keep the number reasonable. For example, look for 3 things each day.
- Don't worry if the entry is a repeat of another entry.
- Add to it as experiences and thoughts occur.
- Add pictures, drawings, mementoes or other reminders that help you remember what you are grateful about.
Review your journal periodically, say once a day in the beginning, and eventually once a week. It will help remind you of all that you have to be grateful for.
NOTE: Also see: