3 tips for gratitude journaling
1. You don't have to journal every day to reap the benefits.
You've done it before, gone out and bought a fresh, new journal with the best of intentions to write every day. Well, now that journal, with only three entries, is squashed under a pile of books somewhere gathering dust. And you are left feeling like you failed. Well, the great thing about having a gratitude journal is that you don't have to write every day. Are you feeling freer? Some say it might be better not to write in it every day. So get a journal, start today, and know it's okay if you don't write tomorrow!
2. Pair gratitude journaling with something you already do daily.
To get in the habit of gratitude journaling, use happiness author Gretchen Rubin's strategy of “pairing”. This means you pair your journaling with a habit you already consistently do each day. For example, pair you gratitude journaling with your morning cup of coffee or put it by your bed and do it at night, right after you set your alarm for the next morning. Journaling the things you are thankful for doesn't have to take much of your time. But by developing this habit for a few minutes a few times a week, you are investing in your wellness.
3. Reread old gratitude journal entries.
When we remember something, we can evoke the same feelings we experienced when the event happened. So, by rereading your gratitude entries, you can fondly look back on the things you were grateful for and conjure up those positive vibes. Maybe last winter you were thankful for your ocean view, so close your eyes and visualize the waves lapping the shore and hear the seagulls’ calls. Feel those positive emotions all over again. Your gratitude journal gives you direct access to many positive emotions, so open it up when you're having a bad day. Reliving those happy moments will give you all the more reason to continue the habit.
If you have never had a gratitude journal, now is the perfect time to start reaping the benefits. Remember, don't get discouraged if you don't write every day, pair it with a current habit, and be sure to reread old entries every once in a while for a happiness boost.