2Ĭhoose a time that works for you to write in your gratitude journal each day or several times per week. As we already noted, the format is entirely up to you and can be a physical journal or something stored on your phone or computer. The first (and simplest) step to starting your journaling practice is to choose the right journal for you. Here are three steps to help you get started in keeping your very own gratitude journal: 1 Whatever format you choose, make sure it’s one that’s easy to stick to. Keeping a gratitude journal has also been linked to reduced stress levels, improved sleep, and greater satisfaction with life in general.Įveryone’s gratitude journal will look a little bit different and can take on various formats, such as a notebook, an online document, or a dedicated app. Boost well-being: Studies have shown that practicing gratitude can have a positive impact on your mental, emotional, and even physical wellness.Gratitude journals encourage you to take stock of your life, appreciate the good things that you have, and gain perspective on what truly matters to you. Promote self-reflection: Reflecting on and writing down things that you’re grateful for can lead to greater self-awareness.Writing about what you’re thankful for encourages you to be fully present and acknowledge the positive aspects of your life. Enhance mindfulness: Gratitude journals are known to promote mindfulness, which is the practice of being present in the moment with nonjudgmental awareness.By writing down all of the things you’re grateful for in a dedicated place, you can counter this negativity and focus on progress, achievements, and things that make you happy instead.įor many, keeping a gratitude journal serves several purposes: In our daily routines, it’s easy to get caught up in whatever is causing you stress. The main purpose of keeping a gratitude journal is to nurture an attitude of gratitude and shift focus away from negative thoughts. What is the purpose of a gratitude journal? Think of your gratitude journal as a tool to help you gain clarity on what really matters and what you truly appreciate. Your gratitude journal is for your eyes only, so you’re free to write your thoughts without worrying about the perceptions of others. You can also write about people you appreciate, acts of kindness you received, small moments of joy, or anything else that brought positivity to your day. These can include simple pleasures like a great cup of coffee or good book or significant life events like receiving a job promotion or making a new friend. In a gratitude journal, you write down specific things, events, or experiences that you are thankful for. Lowered symptoms of physical and emotional pain.This is because there are countless benefits to practicing gratitude, backed up by research, including: Keeping a gratitude journal takes only a few minutes for each entry, but the mood-boosting effects can be felt all day. It’s a personal practice where you write down things you are grateful for on a regular basis. The authors wrote about how managers could effectively use work journals and the power principle to motivate employees, but I think that you can use their findings to motivate yourself by making sure that you’re regularly reflecting and celebrating your progress and wins at work.Grammarly helps you communicate confidently Write with Grammarly What is a gratitude journal?Ī gratitude journal is a tool to keep track of all the good things in your life. And the more frequently people experience that sense of progress, the more likely they are to be creatively productive in the long run.” “Of all the things that can boost emotions, motivation, and perceptions during a workday, the single most important is making progress in meaningful work. Kramer discuss the concept of what they’ve termed the “power principle.” The authors asked professionals to keep diaries at work and, after studying these diaries, they identified the power principle, which states: In a Harvard Business Review article, The Power of Small Wins, Teresa Amabile and Steven J. As Kate White would say, we forget to “drain the swamp.” One of the best ways to make sure you’re regularly reflecting on your career is to keep a work journal. We forget to think about how we can go above and beyond, consider what we’ve accomplished, or even check-in with how we’re feeling at work. We are so concerned with accomplishing the many tasks on our to-do lists that we forget to stop and look at the big picture. We’ve probably all fallen into this trap.
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