Mental Health

How to Start a Gratitude Journal

Sometimes when things are tough or you’re simply feeling a bit down, it can be helpful to look at the things that you are grateful for as a way to make you feel better or more positive. One way to do this is by using a gratitude journal.

What is a gratitude journal?

Quite simply, a gratitude journal is a tool usually in the form of a notebook, diary, or even an app that provides a space for you to write down the things you are grateful for. And when you think about it really hard, there is always something to feel grateful about.

Regularly using a gratitude journal ultimately helps prepare you for bad moments you experience, showing you the positives in life when you may be inclined to feel negative. Although you might not be able to think of things to be grateful for when you’re in the thick of going through a bad patch, reading through your gratitude journal can help remind you of the good things in life and ultimately make you feel better.

How to Use a Gratitude Journal

It really is very simple to start your own gratitude journal. All you need to do is write or type all those things you are grateful for. You can do this in a dedicated gratitude journal, a diary, notebook, the notes app on your phone or on a laptop or computer using a Word document. Once you’ve chosen the place for your positive thoughts, next you just want to start noting down all the things you are grateful for.

Gratitude Journal Prompts

If you’re struggling to think of things to write in your gratitude journal, don’t worry — it can take some time to get in the right frame of mind. Here are some prompts to get you started:

  • What did you accomplish today?
  • Which friend or a family member are you grateful for.
  • A mistake or failure that you are grateful for.
  • What book(s) are you grateful for?
  • What’s an accomplishment you’re proud of?
  • What musician are you grateful for?
  • What do you like about your job?
  • A memory that makes you happy.
  • A family tradition that you are most grateful for.

Gratitude Journal Examples

  • Discovering a new walk you never knew existed.
  • Spending time with your grandchildren.
  • The good news about a potential health problem.
  • Your pet and the happiness they bring you.
  • Successfully making a delicious cake.

Make Your Own Gratitude Journal

If you’re feeling creative, take a look at the video below where April shows you how to make your own gratitude journal.

This article originally appeared on our sister site, Yours.

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