People who regularly practice gratitude by taking the time to notice and reflect upon the things they're thankful for experience more positive emotions, express more compassion and kindness.

The simple act of writing down the things you’re grateful for has been proven to have several benefits, including more joy and happiness, and fewer feelings of isolation.

You don’t have to write something every day. In fact, one study suggests those who write in a gratitude journal just once a week feel happier than those who write 3 times a week. The key to success is identifying what works for you.

The benefits of a gratitude journal

  • It allows you to celebrate the present
  • It lowers stress levels
  • It calms you at night
  • It helps to acknowledge and deal with negative emotions
  • You gain a new perspective of what’s important and what you truly appreciate in life
  • It helps you focus on what really matters
  • It helps you learn more about yourself and become more self-aware
  • You can write anything you feel without judgment

How to maintain a gratitude journal

  1. Plan to write in your gratitude journal every week. Set an alarm reminder on your phone or schedule it in your calendar
  2. Keep your gratitude journal by your bed so you’ll see it before going to sleep and remember to pencil down what you’re thankful for
  3. Write as many things as you want in your gratitude journal. There’s no target to achieve
  4. Your gratitude journal doesn’t have to be reserved for big occasions. What you’re thankful for can be as simple as family, the new book or movie you’ve enjoyed or a beautiful sunset
  5. You can choose any notebook for your gratitude journal, or you can download our template and start writing your thoughts

Simply reflect on the things that have gone well for you during the day. All too often we close our day with a list of concerns or “if only I had”. Just take some time at the end of the day or at the end of the week to record the positive things that have happened.

Download your gratitude journal template

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