Gratitude’s and your Happiness
For over 15 years, Oprah has kept a gratitude journal and says it’s the most important thing she has ever done.
The last few years I’ve kept a gratitude journal where I wrote down one to five things each day that I was grateful for. The gratitude’s have really helped me to see my life from a different perspective.
No longer focusing on what went wrong or who upset you on that day but focusing on all the positive things in my life.
So this year I bought a gratitude diary, a day per page of planning plus a space at the top for your gratitude’s. It’s just so beautiful with the pictures and affirmations through the diary.
What is a gratitude journal?
Each day you will ask yourself the following question: What am I grateful for?
This question is about noticing everything good in your life and really being grateful for these things. It will help you notice and pay attention to the areas in your life, which are positive, and what adds value to your life.
Sometimes a busy schedule can be overwhelming for people and the journal will help you calm the mind and reduce your stress levels.
Why keep a journal and how?
Studies have shown that if you write down all of the positive events/people/items in your life at the end of each day (some people may do this in the morning as well), this will help you lower your stress levels and gain an inner sense of calm at night.
As you start to use the journal, you will start to see why the events make you happy and be calmer at night.
Living in the now and appreciating the present reveals a calmness that you can all achieve.
Maintaining your journal can be part of your routine, do this every night before you go to bed. There are apps for the tech savvy; all you need to do is add a bullet point for each gratitude of the day.
As you get more comfortable it will no longer feel forced but a peaceful and calming time before bed where you can allow your words to flow.
You can write as little or as much as you like.
Don’t wait for the right time to start a gratitude journal, the right time is now! It only takes a few minutes each night to write down your gratitude’s and I guarantee you that you will feel instantly better focusing on positives in your life.
The benefits:
Feel calmer at night
You will start to gain some perspective on what is important to you and what you really appreciate in your life.
By acknowledging what you are grateful for, you will have a clear understanding of what you have in your life.
On the flip side, this may give you some insight in areas you want to cut from your life or that don’t add any value.
This is a safe place for you to write your thoughts without judgement or keeping them bottled up inside
When you are feeling like you’ve had a low day, you can look back at all the great people, influences and things you have in your life.
Lowers stress levels in your life.
Helps you focus on what really matters to you.
Keeping the gratitude journal will help you be more in the present and start to learn about yourself by becoming self-aware.
How to keep your gratitude journal:
Set a reminder in your calendar for 15 minutes before your plan to go to bed. Allow 5-15 minutes to write in your journal for what you were grateful for from the day.
Keep the journal (if a physical journal) on your nightstand to remind you to complete your journal. Otherwise update your electronic journal right before bed and switch your devices to flight mode to ensure no interruptions.
There is no limit on your gratitude’s, write as many things that you are grateful for that day. A good number to start with is usually 5 but don’t feel you have to put 5. Only write down what you are truly grateful for on that day.
It can be simple bullet points for each gratitude if you are new to the journal and don’t have anything in-depth to write. It could be something like ‘great breakfast’ or ‘friends’ for example.
Don’t feel pressured to write the journal but if you can maintain it to write at least one gratitude each night, it will be worth it.
With some commitment you will allow yourself to see what is good in your life and what you truly have. Just a few minutes each day, choose your time (make it consistent), take a breath and ask -what you are grateful for?
