The journal is the writer’s greatest way of self-expression. Whether you keep a tiny moleskine in your pocket, or a glittery pink binder full of your most private thoughts under your bed; for all the imagination and excellence contained in your most intimate pages, there is one thing you’re all missing: gratitude.
I was 30 when a mentor recommended treating my depression by writing down three things every day that I was grateful for. I despised the idea, as most angsty teenagers despise anything an adult ‘suggests’, but ended up trying it one day when I was bored in class. The result was immediate, I couldn’t believe it. My mind filled with happy thoughts and hopes instantaneously, and it lasted for much of the day. Fast forward to now, and I’m redesigning the idea of a gratitude journal to encompass more than just three things.
I’ve gathered a mish-mash of ideas over time and have been steadily implementing them into my own journal everyday.
DISCLAIMER: I now use the daily greatness journal which already has predefined questions to ask. You can get your copy HERE, however, if you want to create your own journal, Here’s how:
1. The Daily Full-Page Gratitude
(Ex) If I create a new work connection; If I I get to spend extra time with my significant other; If I feel relaxed instead of stressed all day.
(Ex) Watched an inspiring TedTalk, Made a really tasty and healthy lunch; Enjoyed some alone time where I got to read my favourite book.
(Ex) For discovering my love of Arbonne Essentials Herbal Tea; For my wonderful team members and their support; For the recovery of someone ill in my family.
(Ex) You have so much ahead of you, so soon. See your potential, and let yourself have every little bit of happiness that you deserve.
(Ex) I tried to make a different protein shake for breakfast but it turns out I don’t like using frozen raspberries; I argued with someone when I shouldn’t have and it caused me stress; I should have gotten more fresh air and gone for walks today, etc.
2. The List of Perpetual Indulgence
I am currently…
Description is key here, it’s an exercise in imagination and reality. I used to this one mostly for the times when I was sitting on the couch watching TV, bored out of my mind, but it would work well for commuting on the train or any dull moments that seem to slow down your day. I start writing, and all of a sudden I remember that I’m not a couch potato, I’m a person wearing a striped dress and pink slippers daydreaming about the Santa Monica Pier and listening to My Top Songs 2019 playlist. Not so boring and simple now, huh? Even if you may be thinking, feeling, or wanting something negative, getting it all down in this form will help to blow off some steam without ranting about it – that usually just cements the feeling.
A Final Thought
Daily gratitude is a gift to yourself, so everyday don’t forget to keep on giving. Everybody’s self love tank needs a little refilling now and then.
Do you have a journal or gratitude practice that you’d like to share? Let us know!