Gratitude Journaling is one of the best ways to amp up your personal sense of happiness. Why? “You get what you give!” Meaning, the more that you focus on positivity and express your gratitude for all of the good things around you, the more that you will notice the positive things that continue to happen. A more technical term for this phenomenon may be referred to as the “Compound Effect”, which emphasizes small, smart choices that build upon one another towards huge rewards.
This principle applies to happiness! It has been shown in studies that by writing down 3 things you’re grateful for every day for at least 21 days, you will rewire the part of your mind that is naturally apt to fixate on negative thoughts. So instead of your mind defaulting to negative thinking, you will start to naturally see all of the positive things around you and create more opportunities to compound your positivity!
Everyone’s means of Gratitude Journaling look different, and it is important to find the style that works best for you. I will outline some of the most popular Gratitude Journaling methods that have helped my clients and myself. Remember that the most important thing in starting any new routine or habit is that it is something that works well for your lifestyle and that you enjoy and look forward to doing regularly.
- For the Free Journaler -
Set up your journal however you like and take off in your own style! This style of journaling is great for anyone who enjoys adding their own creative touch to an open-concept journal without rules or structure. Some great methods for this are using physical notebooks like bullet journals, planners, or any generic spiral or composition notebook out there. These paper options allow you to free your inner artist and fill the pages with doodles, color-coding, calligraphy, or anything else your heart desires. Alternatively, you can use a digital option! Whether that be a note on your phone, a Google doc, or some other digital journaling option. The digital option is a great way to avoid using paper and have access to your journal on the go!
- For the Ultimate Artist -
For those of you out there who are more artistically inclined, a great option for tracking your gratitudes is to lean into your creative talent! Whether your forte is acrylic paint, oil pastels, detailed sketches, sculpting, digital design, or some other amazing talent, documenting your gratitudes through artistic expression could be an excellent opportunity to build mindfulness and flex your creative muscles. The added benefit of keeping track of your gratitudes through artistic expression is that you have the opportunity to deeply visualize the moment for which you were grateful and beautifully recreate that memory so that it is cemented in your mind along with the feelings that made it an important moment in the first place.
- For the On-The-Go’ers, the Don’t Have Time’ers, and the Forgetful’ers -
Let’s face it, we know that the benefits of gratitude journaling are huge, but the thought of taking time out of our already busy and hectic lives to write an elaborate journal entry or create a Mona Lisa for every good thing that happened in our day may just be too daunting when we’ve got a lot going on. But that doesn’t have to stop us from enjoying the benefits of gratitude journaling! Using what I call the “HappyFeed Hack”, it’s easy to just take 5 minutes to jot down 3 things that you’re grateful for or happy that happened in your day. HappyFeed is an app that allows you to do just that! I am in no way sponsored by HappyFeed at the time of writing this, rather, I have used the app for years in my personal wellness journey and it has totally changed my life! HappyFeed has a free version which allows you to write down 3 gratitudes or happy moments each day. You can also add pictures and emojis! The app features a “happiness jar” which you can shake or tap and it will remind you of a random happy moment that you’ve journaled about. If you are someone who has trouble remembering to dedicate time to your mindfulness habits, or you find that your busy schedule makes it hard to build a routine, HappyFeed may be the solution for you! It’s quick, easy, has a super cute design, and the app will set custom reminders if you need the extra nudge to remember to log your happy moments and gratitudes.
- For the Motivational Mermaids -
This technique is for those of you that thrive on the magic of positive quotes and affirmations. When thinking about your top 3-5 gratitudes/happy moments, you can create little quotes, sayings, significant words, or short reminders that build your confidence and compound your motivation! There are so many wonderful ways that you can make this strategy work for you. For some people, writing sticky notes or reminder cards in locations that you frequently visit (i.e. your bathroom, bedroom, car, office, desk, refrigerator, etc.) is the best course of action. You get the benefits of handwriting your happy moments, gratitudes, and affirmations and see their colorful reminders frequently throughout the day! Other people find that the most beneficial option for them is to write their quotes, motivations, and happy moments on chalkboards, dry erase boards, or even the bathroom mirror! These are all great ways to tap into your creative side and customize the positive messages that you will surround yourself with!
Gratitude Journaling is the ultimate way to invite positivity into your life. It’s fun, customizable, and makes for a great happiness break in your day! Set small goals for building the habit of journaling if this is a new practice for you. As with any goal or habit building, there may be set-backs, such as times that you forget to journal or don’t feel up to it. Don’t get upset or feel down if you get off track, just use that moment as an opportunity to grow. Choose to view it as a challenge to do better the next time, or to still find positive things to capture even in particularly difficult days. As always, you will know what works best for you. It may take some adjusting to find the right method, but it will be so worth the positivity and self-growth that you will build!
