Do you know that feeling when life pulls you down? Do you feel stressed and overwhelmed while the days fly by? It's easy to lose track of what we can be grateful for every day, even for the seemingly small things, like the warmth of the sun on our skin, moments spent with loved ones, or waking up in a cozy bed.
What if there was a simple way to change your perspective on the world, feel happier, and rediscover the beauty in each day, even in tough times?
And that's when the practice of gratitude comes into play. Imagine it as training your brain to focus on the positive aspects of life. Learning to notice the little things that give our lives meaning. You will discover an abundance of small joys that can energize you throughout the day.
In this post, we will look at why writing a gratitude journal is such an effective tool for improving mental health, how to start writing such a journal, and we will offer you various examples that can inspire you.
What is gratitude?
Gratitude is based on appreciating the positive aspects of life and is a key component of our well-being and self-development. Imagine turning everyday moments into treasures. You feel a rush of joy just from the simple fact that the sun is shining or from a smile exchanged with someone close to you.
Achieving gratitude takes little effort. Slow down, look around you, and appreciate the things we often overlook, like home, food, clean water, friendship, a loving family, and even the privilege of having internet access.
By practicing gratitude, we develop the art of pausing and reflecting on the beautiful things in life, no matter how small they may seem. Gratitude helps us find joy in life’s everyday moments and appreciate what we already have.
Numerous studies show that practicing gratitude is one of the fundamental pillars of mental well-being, leading us to appreciate what truly matters. And do you know what the best part is? It's very simple to practice with the help of a gratitude journal.
What is a gratitude journal?
A gratitude journal is a simple tool that allows us to start seeing the world through different eyes, bringing more joy and satisfaction into our lives. It is a personal journal created consciously, where you record the moments, things, and people you are grateful for.
In your journal, you write down specific things, events, or experiences. These can be simple things, like meeting a friend, enjoying a good cup of tea, reading a book, or wearing a sweater that keeps you warm. You can also note small acts of kindness or anything that brings you joy. There are no limits to what you can include. It will help you discover what is truly important to you in life.
What is the purpose of a gratitude journal?
By regularly writing in your journal, you will start to feel the positive effects of practicing gratitude, such as improved mental well-being, a sense of perspective, and overall inner contentment.
Your mindset will change, and you will become more aware of the beauty and abundance that surrounds you in life. You may also start to feel how stress and anxiety in your life slowly fade away, replaced by a sense of calm and contentment.
It's simply a matter of reflection and realizing that even on tough days, there is always something to be thankful for. The more you practice gratitude, the more you will find that life feels richer, relationships are stronger, and all challenges become much more manageable.
What does science say about practicing gratitude?
It is a common misconception that practicing gratitude is viewed as a spiritual or esoteric technique; the truth is that it is a method firmly grounded in scientific research and psychological principles.
An increasing number of scientific studies show that regular gratitude practice can have a profound impact on our mental and even physical health. These studies suggest that regularly practicing gratitude can significantly improve our interpersonal relationships, individual feelings of happiness, and overall quality of life, while also reducing symptoms of depression and anxiety. Moreover, it can positively affect our physical health with long-term effects.
By actively recording and reflecting on the moments we are grateful for, we not only observe the good in our lives that we might easily overlook, but we also engage in effective mental training. This exercise transforms our thought patterns and actively engages in what is known as cognitive reframing. This psychological method involves reshaping our perception of situations to influence our emotional responses.
Imagine, for example, a challenging situation at work. Instead of getting swept away by stress, you can actively identify aspects you are grateful for, such as supportive colleagues or opportunities for personal growth. This way, you can reassess your view of the situation, leading to a more positive emotional state.
Here is a summary of several scientifically backed benefits of practicing gratitude:
- Inducing a sense of well-being: Gratitude has a positive impact on mental well-being and self-esteem.1
- Increase in feelings of happiness: Writing in a gratitude journal for just five minutes a day can lead to lasting feelings of happiness.2
- Reduction of stress: Gratitude has been shown to significantly reduce stress, for example, by lowering cortisol levels, a hormone associated with stress, which in turn leads to reduced tension and anxiety.3
- Increase in self-confidence: Gratitude is directly linked to life satisfaction and self-esteem.4
- Improvement of relationships: Expressing gratitude enhances our relationships with others and fosters positive interactions.5
- Strengthening mental health: Studies have shown that by practicing gratitude, we can better handle challenges and recover more quickly from setbacks. Gratitude is also positively associated with good academic performance among students.6
- Enhancing sleep quality: Gratitude can positively impact sleep quality and make it easier to fall asleep, which is important for both physical and mental health.7
- Helping in the fight against depression and anxiety: Writing in a gratitude journal can help reduce stress and anxiety, leading to a happier life.8
Now you have learned about some of the many benefits of practicing gratitude. But how to get started? There's nothing to fear; it's very simple and won't take you more than 5 minutes. In the following lines, we will try to provide you with all the information you need to get started.
Choose a format that works for you:
Gratitude Journal: The easiest way to get started. Our Gratitude Journal has been created with the help of experts to make your start and habit formation as simple and effective as possible. The journal contains simple yet effective methods that can be easily integrated into your daily life.
Notebook: You can write down the things you are grateful for in your own journal. Below you will find some tips and questions that can guide you to get started.
Printed version: You can download and print our free version “7 Days of Gratitude.” While investing in a physical journal can serve as motivation, practicing gratitude doesn’t have to cost money.
Online: Write in any app of your choice, and you can use our tips provided below for inspiration.
Choose a time of day when you will write in your journal.
By selecting a specific time for journaling, you can help establish a consistent habit. Try to connect it with an existing habit, like your evening routine or morning coffee, so it feels more natural and not like another chore.
Some people prefer to write in their journal in the morning to start the day on a positive note. Others prefer writing just before bed, which can improve their sleep quality. It depends on what works best for you.
11 tips and questions to help you get started:
- Write down at least 3 things you are grateful for.
- How do you feel right now?
- Write down something special that recently happened to you.
- What positive thought do you want to focus on right now?
- What are you most proud of this week?
- What has inspired you recently?
- What valuable experience have you gained lately?
- What are you grateful for in terms of health?
- What around you makes you happy?
- What do you have enough of in life?
- What brings a smile to your face?
10 examples of what to write in your gratitude journal for inspiration
We all have something in life to be grateful for, whether it's something small or big.
At first, it can be hard to think of what to write, so we have prepared examples to help you get started.
- I am grateful for a warm cup of tea.
- I am grateful for my favorite warm sweater.
- I am grateful that I found the strength to get out of bed today.
- I am grateful that I am healthy.
- I am grateful for my friend who knows how to make me laugh.
- I am grateful that I can feel the sun's rays on my skin.
- I am grateful that I can hear the birds singing.
- I am grateful that I can wake up in my warm bed in the morning.
- I am grateful for the roof over my head and the feeling of safety.
- I am grateful for everything, both good and bad, that has happened to me, for it is precisely because of that that I can be who I am today.
While writing, take breaks and reflect on the things you have written down. What feelings do they evoke in you? Why do they matter to you? Reflection is also an essential part of practicing gratitude.
Consider this: In moments when you feel stressed or are facing challenging life situations, returning to your gratitude journal can be very calming and grounding. Reading past entries will remind you of the positive moments in your life and provide emotional support and resilience. This process will help you better cope with difficult situations with a sense of hope and strength.
Connect gratitude with personal goals
You can also link gratitude to your personal or professional goals. For example, if you want to improve your relationships, focus on expressing gratitude to those who support and inspire you.
Share your journey
Consider sharing your gratitude journey with friends, family, or on social media. By sharing your stories, you can help others discover the power of practicing gratitude, improving not just your life and mental well-being, but also that of those around you.
For this reason, we created the hashtag #zivotsvedecnosti, which we hope will spread and serve as motivation for others. We invite you to share your experiences under this hashtag. You will not only become an inspiration for others, but you will also participate in our contest, where each month we will draw one winner who will receive our gratitude journal for free.
There’s no time to waste, start today.
The journey to a happier life begins with a simple step: recognizing all the good that surrounds us. Practicing gratitude is a tool that is available to everyone. So why wait? The perfect moment is right now.
With love and gratitude,
References
1. Lin, 2017; Cregg, 2020; Gander 2013; Emmons, 2003; Elosúa, 20152. Emmons & McCullough, 2003; Seligman, Steen, Park, & Peterson, 2005
3. Krejtz, 2016; Cheng, 2015; O' Leary 2015
4. Rash, Matsuba, & Prkachin, 2011; Kong, 2015; Lin, 2015
5. Lin, 2015; Bartlett, 2012; Lambert, 2011
6. Emmons, 2000; Emmons, 2012; Watkins, 2014; Zainoodin, 2021
7. Jackowska, 2016; Digdon, 2011; Boggiss, 2020; Wood, 2009
8. Chen, 2022; Cregg, 2020; Gander 2013; N. Lambert, 2012; Seligman, Steen, Park, & Peterson, 2005; Cheng, 2015
