gratitude-journal

Over the years, I’ve kept dozens of journals. I love to write and especially like to keep notes of my thoughts. As a matter of fact, I still have my junior high and high school diaries! I’ve always joked that I need to burn those old journals so when I die, no one will get a hold of my thoughts from way back then – not for my sake but for the sake of those named LOL 😉

Recently (as of January 2012), I started a new journal – my first ever gratitude journal. I bought a cute little lined journal book with a pink ribbon bookmark, signed my name, wrote one of my favorite affirmations on the first page, and started writing.

Note: If you’re gonna keep a journal, may as well make it look good!

My nightly routine includes turning off the TV or putting it on the Soundscapes or Spa music channel to help calm the mind and jot down at least 5 things I am grateful for that day. Some days I have so much I want to write, it spans two pages; other days, I struggle to write just 5 but I do it nevertheless. I’ve found that even if I’m in a not-so-good mood, once I finish writing, I have a smile on my face 🙂

Why I Keep a Gratitude Journal

I can tell you that while I used to take time to speak how grateful I am, I think it’s even more powerful to write it down (just like we do with anything else we want to focus on). I liken it to the power of 3 – I think it, I write it, then I read what I’ve written. It gives my conscious and subconscious minds much more to work with.

The greatest testimony I can give is this: the things which I’ve been continuously grateful for have begun manifesting even more in my life. So I don’t question it. It works for me and I highly suggest you take a few minutes out of your day to jot down some items on paper to expand your life positively as well!

Other reasons to keep a gratitude journal are:

  1. Better emotional well-being
  2. Huge stress reliever
  3. Gives you a transformative, positive mindset 
  4. Offers great social, psychological, and even physical health benefits
  5. Satisfies the theory that what you focus on expands
  6. Similarly, the more you are grateful for, the more will be given to you
  7. Lastly but definitely not least, you’ll benefit from being a new, more conscious, more positive, more abundant person!

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.”

-Melody Beattie

Start Your Own Gratitude Journal

It’s very simple really.

  1. Get a blank journal or notepad (or you can even keep an electronic journal if you don’t like to write) and personalize it.
  2. Take a deep breath and write 5 things you’re grateful for each night before bedtime (or however many you feel like doing). IMPORTANT: It doesn’t matter how big or small your thought is. It could have been a smile someone gave you, spending time with a loved one, the beauty of nature, the fact that you didn’t go off on anybody that day (LOL) – whatever it is, make it your own. 
  3. Re-read what you’ve written. Sometimes, this sparks even more items to write down.
  4. Optional: I have a symbol I normally include on things I write; my personal signature icon if you will, and I include it at the end of each journal entry. I also include the phrase “And So It Is.” It sorta gives me finality of my thoughts.
  5. Once complete, collect your thoughts, take another deep breath, and go to bed in a happier place.

Change the way you look at things and the things you look at will change. -Wayne Dyer

Hopefully, you’ll start to look at everyday things with a new perspective, seeing the beauty in things, viewing opportunities in obstacles, expecting more out of life. 

In addition to keeping a gratitude journal, the Greater Good: Science of a Meaningful Life offers 10 Ways to Become More Grateful. Enjoy!

Your turn…

Do you keep a gratitude journal?  If so, how has it benefited you? If not, try it for a week and let me know your results. Share your feedback!

Wassuper, it’s yo girl, Kesha and I believe we should Be the Fruit Loop in a world full of Cheerios because life is more interesting when you dare to be different and challenge what’s “normal!” I am wildly passionate about helping highly driven women pursue fantabulous relationships, juicytastic careers/bizzes, and authentically inspired lives. Let’s work together to rethink, redo, and reinvent so you can live life YOUR way!
The Power of a Gratitude Journal: Change Your Life!
  • I’ve always journaled, Kesha. I have tons of them, because I can’t bear to throw them away. I always feel sad when I come to the end of using one of them. I’m that attached to them! My journals are full of words of gratitude to God for all the blessings He’s given me. And yes, I make sure that they’re cute! Makes no sense to be writing in a boring looking journal! LOL!

    • I tell ya Allison, I go back and forth with throwing away old journals and since I can’t make up my mind, I still have all of them! 🙂 Go figure!

  • I didn’t keep a gratitude journal, but when I do reach the point of not finding anything good in my life, I do list off all the things that I’m grateful for. I do have a friend who does this though, and she is always positive and doesn’t let any negativity around her at all.

  • Great advice Keesha I love journals but not so good at putting all my thoughts down in one place. I love the idea of listing 5 grateful thoughts for the day. Cheers

  • Alana Winder

    I love this idea! I don’t journal as much as I used to (blogging has had an impact on that) but I would love to start a gratitude journal!

    • Your blog could include parts of your gratitude journal as well (at least those you don’t mind having public). I feel you about the time thing though. Trust me, we have to be careful with time and priority management or it’ll get away from us!

      Thanks for stopping through Alana!

      ~Kesha

  • I actually don’t keep a journal, but I have a pin board on pinterest. I always misplace my journals or pens but having it online is perfect. And because I am so visual pinterest is perfect!

    • Lucky for us there are apps like Pinterest that allow us to use them as journals. They can even be our vision boards which a lot of us use them as.

      fyi – going to make sure i’m connected with you on Pinterest!

      Thanks Pepper for stopping through deary!!

      ~Kesha

  • Jo

    I love gratitude practices SO much as they calm me and help me connect to my joy center. Love all your tips for a gratitude journal.

    P.S. I’m so grateful our paths have crossed 🙂

    • Likewise Jo!! JUST today I used my journal as a calming tool (was needing my self-therapy LOL). And that did the trick. Once I focused on what I was grateful for, the worry started to fall away!

      Love it 🙂

  • It’s a good habit you have Kesha and intuitively you are doing the things that influence your subconscious to make you an attraction magnet. Especially writing just before going to sleep. If I expand on that this comment will become a post.

    Even though you fall asleep your subconscious mind is busy sorting through the past twenty four hours, comparing it to previous events in your life. Based on your reality, it lets go of the things that are not important. It helps you to solve issues through your venting dreams. Gives you answers through your precognitive dreams … some call them predictions.

    Your subconscious mind is your higher.The thoughts you have just before falling asleep influence your subconscious mind powerfully. Being grateful is one of the commandments of success. When you’re grateful and thankful, you’re telling your SOURCE, “I appreciate you.” When you’re grateful you vibrate at a frequency that brings more+ of the same into your life.

    • Please do make it into a post Adalia. You know I’ll come over and support!

      Thanks for sharing your thoughts and I’m sure you can reuse your comment for something else 😉

      ~Kesha

  • Great idea about a gratitude journal. I do believe gratefulness really goes a long way. It keeps your feet on the ground and helps you sort things that are most important in your life. I’m thankful for a lot of things everyday, but the physical act of writing ’em down makes you remember them a li’l bit more.

  • Tamika D.

    I have the same thing. In fact, it does help relieve stress. Cute!

    • And girl, I needed a stress reliever today. My journal did the trick! 🙂

      ~Kesha

  • I love gratitude journals, though I have to admit I am not consitent in writing in them daily, I still am very conscious of noticing the little things throughout the day that I appreciate and will share this with others.
    Love your tips!

    • And that’s what matters Petrea – that you are conscious of being grateful. Regardless of the method (for me, it helps to put my thoughts on paper for a lot of different reasons), just the act of “being” grateful can do wonders for us.

      So grateful you stopped in!!

      Talk soon,
      ~Kesha

  • I loved this idea and already started my Gratitude Journal, it was awesome! Thanks for the idea!
    Lena

    • Hey Lena!

      So glad you’re on board with the gratitude journal and I already know that it will bring you much joy and so much more in your life. That’s its purpose right?! 🙂

      ~Kesha

  • i needed to read this today …
    and also – i need a hug xxxx

    • I hope you feel the hugs coming your way boo! Can’t wait to see you soon!

  • Vicki (Live Healthy Mag)

    Love it love it love it
    Why haven’t I had one before??????????????
    🙂
    thanks Kesha – just shared this

    • Ha! Better go ahead and join us journalers Vicki! It’s fun too 😉