A gratitude journal is a place to write down everything you feel thankful for in your life. This can be anything, from as a sunrise, to a word of encouragement or an answer to prayer. It helps you to appreciate what you have.
The more you profess gratitude, the more you notice things to be grateful for.
Psalm 77:11-12 (NLT) “But then I recall all you have done, O Lord; I remember your wonderful deeds of long ago. They are constantly in my thoughts. I cannot stop thinking about your mighty works.”
Psalm 9:1 (AMPC) “I will praise You, O Lord, with my whole heart; I will show forth (recount and tell aloud) all Your marvellous works and wonderful deeds!”
How to start
It is very easy. You don’t need any special equipment for gratitude journaling, just a pen and a notebook. Or, if you prefer, a computer, phone or app.
- Choose your journaling method
Choose a journal format you’re comfortable with, something that feels right for you and easy to use. It can be as simple as a notebook you already have, an elegant gratitude journal, a document on your laptop, or a digital app on your phone or tablet.
Tips to consider:
- Do you prefer to write in a physical journal, type electronically, or record your thoughts digitally?
- Will you be carrying your journal around with you or keeping it in one place?
- How are you planning to use your journal? E.g. just written words or more scrapbooking?
- Do you prefer lined or unlined pages?
- Set a regular time
Decide on a time that works best for you to write in your journal every day.
It might be first thing in the morning to start your day on a positive note, just before bed to reflect on the day’s events, or even during your lunch-time.
The important thing is to make gratitude journaling a regular part of your routine. The easiest way to maintain a gratitude journal is by making it a habit.
- Decide on content
There’s no strict format. Your journal is your personal space for thoughts and feelings.
- Date each entry for reference.
- Write down 3 to 5 things you’re grateful for each day.
- Expand on at least one of those points, explaining why you’re thankful for it.
Tips for writing content:
- Remember that you can write about anything, no matter how big or small.
- Focus on positive experiences.
- Turn your journal into a scrapbook, add photos, pictures, drawings, reminders like a ticket stub, scripture verse, words of encouragement send to you, daily devotional, you name it!
- Download or make a list of journal prompts to assist with getting your thoughts flowing, e.g. health, family, friends, finances, did you laugh and what made you laugh, who gave you a smile/hug/word of encouragement, what was one of the best things about your day.
- Be specific e.g. don’t just write “I am thankful for my health”, be more specific, for example, “Thank you for healthy lungs to breathe easily.”
- Try and avoid repetition. Find at least 2 new things every day to be grateful for that you did not acknowledge before. You’ll be surprised how many things you can write about!
