In this post, you’ll learn my tip for how to start a gratitude journal that actually works.
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 an never ending pile of to-do lists and if that’s how you feel, committing to a gratitude journal everyday can just seem overwhelming. But I’m telling you that having an EFFECTIVE gratitude practice can help you actually take stress off. Which, for me, sometimes takes up a ton of my day.
A Few reasons your gratitude jornal isn’t working
- If you don’t commit to doing it in a routine. Just like if you want to loose 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 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 everyday. And just like doing something everyday 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 about in 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 you’re 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 regular gratitude practice that I suggest you turn it into a habit. I created a FREE Healthy Habit Tracker for if you have a hard time starting a new routine and making habits stick. The gratitude section on the “evening” page is just like what we talked about here.
Make sure to fill your info in below and I’ll send it! And you’ll also get exclusive content and some fun stories that I only share with my email tribe. So, win win! ☺️
Now its 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!