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Home » Food For Thought » Mental Health » How + Why To Start A Gratitude Journal

How + Why To Start A Gratitude Journal

Published: Jan 4, 2019 · Last Modified: September 6, 2019 by Dani

This post may contain affiliate links.

Gratitude journals are one of the easiest ways to practice cultivating more gratitude in your life which proves to have a significant impact on both our physical and psychological health and can help us to create a happier, healthier more vibrant life.

But what exactly is a gratitude journal?  Why do we want to start a gratitude journal?  And how can a gratitude journal actually help us to live a more joyful and fulfilling life?

Gratitude + Your Brain

When we let our brains run on default mode, they tend to choose negative thinking over positive thinking, and they do that for good reason.

Our brains are designed for survival, they are programmed to look for problems and obstacles as a way of keeping us safe and protected.  But the problem is that since we no longer live in a world where we are in constant need of food and protection, our brains tend to create problems where they don’t really exist.

So it becomes our job to help train our brains to relax and to look for the good (hint: this is where gratitude can help).

Try to think of your brain as a GOOGLE search engine; it’s  your servant.  If you are thinking in terms of a problem and worrying all the time,  your mind will work to seek evidence to prove this thinking true.

On the flip side, when you intentionally look for the good and direct your brain to focus on gratitude and the things that are working in your life, your mind will go through the day looking for more of that goodness.

It’s like a snow ball effect; energy goes where attention goes so let’s get really good at looking for the good (on purpose).

HOW TO BEGIN A GRATITUDE JOURNAL

STEP 1: Choose Your Medium

Where are you going to keep your journal?  Personally, I like to use notebook but you can also keep it digital, by using your phone or computer.  Ultimately you want to choose whatever will feel the most doable for you so that you can stay consistent.

STEP 2: choose a Time to JOURNAL 

Do you want to do this daily, weekly, or even bi-weekly?  Everyone is different, so there’s no right or wrong way to do this.  It just makes it easier make that decision before hand. 

Also think about the time of day that will work for you.  I recommend first thing in the morning, this way you are setting yourself up for the day, but again, do what feels right to you.

STEP 3: CHOOSE A PROMPT

Think of one thing to be grateful for.  Just one.  It can be something big or something small. 

Next, list five reason that you are grateful for this one thing.  Having to search for these reasons will really helps to shift you into a feeling of gratitude (which is a great way to shift out of any type of negative or doubtful emotions).

STEP 4: CONGRATULATE YOURSELF

You just got started with your gratitude journal!  Once you have shifted yourself into a place of gratitude and feeling good, use this time to think about your day and what you want to be putting your attention on.

Gratitude is a great starting place for creating the type of day you want to have.

Do you keep a gratitude journal?  What are some of your favorite prompts when it comes to your journal?

Food For Thought, Mental Health gratitude, How-To, journal, mental health

About Dani

Dani Spies is the founder and host of Clean & Delicious; a weekly cooking show on YouTube and a healthy eating blog that celebrates real, whole foods! She takes a holistic approach to health and wellness and is loved for her approachable, down to earth style both in and out of the kitchen.

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  1. Lory says

    February 1, 2019 at 11:20 pm

    5 stars
    Hi Dani,

    I love all your recipes and videos. I’m wondering if you have any recipe ideas for people who have a reflux issue. I’ve had to eliminate certain foods and spices from my diet because of it and it can be a challenge at times. I would love to find some recipe ideas for salad dressing and replacements for onion and garlic in recipes. I’m hoping you can help.

    Keep the ideas and videos coming please! I’m hooked.

    Reply

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