6 Benefits Of Gratitude Practice: Lessons Learned With Gratitude Journaling

It is so easy for us all to get caught up in the multitude of tasks, responsibilities, and challenges we have in our lives. No matter your age- it may feel like we can never seem to get it all done. And even if we do, it can sometimes feel like it is never enough. Or, we may end up feeling unfulfilled and empty- even if all of our time is taken up with “getting stuff done” .

I think it is essential for us to pause, reflect, and appreciate the many blessings that surround us- express gratitude. One powerful way to cultivate this sense of gratitude is through a gratitude journal practice. I have talked about Gratitude Journaling a bit in this post: Yoga For Gratitude. Here, we talked about 6 ways that yoga can help us to explore gratitude and 10 ways we can start a gratitude practice.

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I have been implementing this practice for a while- and the effects have not gone unnoticed by me in how I feel and my general attitude about life. However, it is a practice and not “a perfection” and there are times when we fall out of this practice. I had been distracted by a multitude of other life issues for a while and it finally dawned on me that I was beginning to feel very negative. When I did a bit of reflection, I realized that I had stopped practicing gratitude daily. So, I decided not to overthink it and just get started once again with a daily gratitude practice of journaling.

Keep reading for 6 benefits and things that I noticed once I restarted my gratitude journal practice. Then, if you are interested, take a look at some Gratitude Journals that can help you get started. I used my simple gratitude journal notebook. I like this because the daily morning and evening prompts are short and to the point- it only takes a few minutes, but it alternates with a daily notes page if you want to jot anything extra down. Or you can use it as a daily to do list/brain dump/planner so that everything is all in one place and you can take it on the go.

1. Cultivating Awareness- It’s The Small Things

Keeping a gratitude journal  compels us to actively seek out moments of gratitude in our daily lives. It can help to prompt us to pay attention to the seemingly ordinary and small aspects of our day that are, in fact, a big deal to us. It is those small things that add up. From the morning sunshine to a simple text from a friend- a simple daily gratitude practice can help to heighten our awareness of life’s simple joys.

When I restarted my gratitude practice I was writing out 3 things a day that I was grateful for- and in the beginning they were all small seemingly mundane things. For example, my hot cup of coffee. And for a bit I felt like I wasn’t “trying hard enough”. But like I just mentioned- it is those small things that really do make our day better. And, we look forward to them- that it really what it is all about.

2. Fostering Mindfulness

Writing in a gratitude journal is a form of mindfulness practice. It encourages us to be fully present in the moment as we reflect on the things we are grateful for. By grounding ourselves in the here and now, we can cultivate a deeper appreciation for life’s small and fleeting moments and find some hidden joys in each of our experiences.

In the beginning of my gratitude practice “reboot” I was rushing through the process- to just “get it done”. After a bit I found that was pretty annoying and left me feeling emptier than when I began. I had to remind myself why I was doing this in the first place. It wasn’t just something else to cross off my already long list of things to do and get moving to the next thing- it was supposed to help me slow down and take a look around. So, I began to enjoy it a bit more and see the bigger picture. 

There are many types of gratitude journals and ways to practice- even if you don’t enjoy writing. You can read more about that at the end and see what may resonate with you.

3. Fueling Personal Growth

Engaging in daily gratitude journaling can help us with personal growth. It prompts us to reflect on our priorities and the things that truly matter to us. As we start to reflect further on the things that we are grateful for, we can gain insight into our own aspirations, strengths, and areas for growth. All of that allows us to pave the way for continued self-improvement. This is true no matter our age.

By actually slowing down for a few moments each day, I was able to really see what was at the root of my negativity and how it was causing me to feel like I could not reach some goals that I had set for myself. Instead of just glossing over and lumping everything together, I was able to find the thing that I felt was holding me back. Then, I could focus on that and move forward.

If you are having trouble with moving forward with something- a gratitude journal practice may be something that helps you uncover what is stopping you from success.

4. Increased Resilience

A daily gratitude practice allows us to focus on the positives. That can provide us with a sense of resilience that can empower us to bounce back from setbacks and adversities. Rather than becoming discouraged by obstacles, we can view them as opportunities for growth and learning. Positivity can help fuel our determination and perseverance, enabling us to overcome obstacles with a renewed sense of purpose and optimism. 

Now, I am not implying that it is all going to go in an upward direction everyday. Of course, there will be swings in the obstacles that come before us. But, if we are armed with the tools of self awareness and mindfulness, we can see that we have the strength to push through. When I looked back through my entries in my gratitude journal, I noticed that I started to add more highlights from my day- instead of feeling like I did not have any. A daily gratitude practice is a great tool to help us see the positives – even in the mundane and ordinary.

Maintaining a gratitude journal can help shift our perspective from what’s lacking to what’s abundant in our lives. It can help train our minds to focus on the positive aspects, no matter how small they may seem. This shift in perspective fosters resilience and equips us with a more optimistic outlook, even in the face of adversity.

5. Nurturing Relationships

Gratitude journaling extends beyond our own personal reflection; it also helps with our connections with others. Taking the time to acknowledge and appreciate the people in our lives helps to strengthen bonds and foster a culture of gratitude within our relationships. Whether it’s a heartfelt note of thanks or a simple acknowledgment of their presence, expressing gratitude enhances interpersonal connections.

I have always considered myself to be a pretty patient person, but when you are feeling negative towards yourself that negativity can start to work it’s way towards other people. As I began to restart my gratitude practice, I found that my new found positive energy allowed me to be more patient with those around me and not just those close to me.

6. Creating a Ripple Effect

We can combine all those great attributes and take them with us. The practice of gratitude journaling has a ripple effect that extends far beyond our own personal sphere. When we radiate gratitude, we can help inspire others to adopt a similar mindset. Our expressions of appreciation have the power to uplift and inspire those around us, creating a ripple effect of positivity in our communities and beyond.

For me, this has had a ripple effect in my overall well being  As I began my gratitude practice again, I was having a hard time finding highlights and accomplishments to jot down. – really having to think hard. But, as the month went on, it became easier to see things clearly and this in turn made me feel more accomplished- and thus able to accomplish things – (maybe those successes were already there and I just could not see them!)

So, my conclusion is that this simple action has significantly:

• Helped me create a more positive outlook
• Helped me to be more aware of my goals- and celebrate the small wins
• Improved my mood
• And given me the awareness that the next time I am feeling negative- take stock of my daily habits

Take a look at 5 Gratitude Journals that can help you get started. Then, keep reading for some simple tips on implementing a daily gratitude journal practice, as well as some research if you would like a deeper read.

5 Gratitude Journals  To Help You Get Started- There Is Something For Everyone!

If you are interested in getting started, you can most certainly use a regular notebook, or this simple printable 30 Day Gratitude Challenge. If you would like some ideas for something dedicated to a gratitude practice, here are some great ones and there is something for everyone here.

1.  The 5 Minute Gratitude : Give Thanks, Practice Positivity, Find Joy

This gratitude journal is great for beginners or seasoned gratitude journal users. It has short thought provoking prompts and questions, as well as a daily quote. It was written by a psychologist to help you cultivate a daily gratitude practice and discover the emotional benefits of gratitude. It is a paperback and 132 pages so it will last for a bit of time and you can take it with you on the go.

2.   The One Minute Gratitude Journal

This journal is undated and has pages for writing your daily gratitude list or other notes. There are two days per page, but there are also pages to draw, doodle or use the space for whatever resonates with you. There is also an inspirational quote on each page. This journal is paperback and 6 by 9 inches so you can also take it on the go or leave it at home. This may work for someone who wants the flexibility to write, draw, or doodle. There are no prompt questions- just a simple prompt to write what you are grateful for on this day.

3.  Hardcover Gratitude Journal: Promptly Journals

This is a 52 Week journal and has a daily prompt for 7 days and then there is space to free write at the end of the week- with a weekly quote as well. This is a hardcover book for those that prefer that style and there are many colors and styles to choose from. This brand also has many different types of journals- from self care to autobiography to travel journals.

4.  Gratitude Puzzle Journal

This unique journal has gratitude practices, exercises, and puzzles and is great for someone who wants something a bit different. It includes word searches, word scrambles, cryptograms, mazes, and coloring pages- as well as gratitude prompt pages and black spaces for filling with whatever you need. There are 320 puzzles/activities all with a gratitude theme.

5.  52 Week Gratitude Journal- With Stickers

This is a non dated 52 week journal that is also a bit unique. There is space for a gratitude list, word of the week, and a random act of kindness section. This journal also includes stickers to make it even more fun. It is worth taking a look at this journal if you are looking for something a bit different and need lots of variety. This unique journal is sold on Etsy.

I hope that you found something that may work for you. Keep reading for some simple tips to help you get started.

Simple Tips For Getting Started With A Daily Gratitude Practice

Don’t worry if you start a gratitude practice and it doesn’t feel like it is “working”. By getting started- you have already succeeded. If you find that you have a hard time finding things to write down, or if you feel like you are writing the same things everyday don’t worry. Here are a few simple tips that I found helpful:

• Don’t judge yourself- there is no place for self criticism her, just self reflection.
• Plan ahead and carve out a time that you know you will have a few minutes to focus- set yourself up for success.
• Don’t struggle – can’t think of anything to write? Write that – eventually your mindset will shift.
• Reflect -Take a look back at the end of each week for a bit of self assessment. Are you seeing any patterns?
• Don’t overthink it- are you grateful for a cup of hot coffee and a blue sky? Awesome!
• If you end up jotting down a to do list or using it as a brain dump-that is great too. This is your gratitude practice!
• Not in the mood to write- doodle! Just start doodling and don’t worry too much about the outcome.
• If it works for you, make this practice a ritual. Grab a cup of coffee or whatever suits you, put on some music, put the phone away and take a few minutes for yourself.
• Create your own schedule- Monday through Friday? Just Saturdays and Sundays?  Every Morning? Every Evening? You decide!

Let me know how it goes in the comments below!

If you are interested, here are some articles and research on gratitude practice that I found if you would like a deeper read:

Mindful: The Science Of Gratitude

UCLA Health: Health Benefits Of Gratitude

Mayo Clinic: Can Expressing Gratitude Improve Your Mental, Physical Health?

Want More?

You may be interested in my Printable Gratitude Journal Pages in The Peaceful Chair Etsy Shop

You may also be interested in checking out Yoga For A Positive Mindset

For a simple fun challenge, you may enjoy the 21 Day Mindfulness Challenge

You may also enjoy Yoga For Goal Setting: Tips For Planning and Setting Goals

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Namaste

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