A wise philosopher once cautioned, “The things a man allows to occupy his mind are the things that occupy his life”.
While nobody intentionally chooses to rob themself of joy, it’s what happens when we constantly dwell on our problems. Unfortunately, always focusing on what’s wrong can be a hard habit to break. Changing that focus, however, can be as simple as designating a special time each day to stop and note the things you’re grateful for. Taking a few minutes every day to center your thoughts on what’s good, what’s right, and what’s beautiful in each day can literally transform your entire life.
Dr. Alex Korb, an author and neuroscientist at UCLA, explains that feeling and expressing gratitude stimulates the hypothalamus section of the brain which controls a range of body functions including emotion. According to Dr. Korb, gratitude activates the release of dopamine, the neurotransmitter typically associated with feelings of happiness.
Keeping a gratitude journal is a real, scientifically-backed way to push yourself toward positive behavioral change. You won’t just think differently, you’ll feel and act differently as you begin to experience a whole new level of clarity and a fresh perspective. Stress reduction, reinforced self-esteem, better sleep, less anxiety, and depression are just a few of the benefits of gratitude journaling and best of all, the positive effects begin to manifest very quickly.
Your journal need not be expensive or fancy. Choose a small, notebook that’s durable and portable if you’d like to make notes in it throughout the day. Or, if you’re totally into doing things online, there is always the option of using your smartphone or tablet to record your daily thankfulness. There are also apps available to help guide you, too.
To make your gratitude journaling as easy as possible, here are 4 tips to get started!
Tip #1
The first and most important step in creating a gratitude journal is the willingness to open your eyes and heart each day to finding something genuinely worthy of thanksgiving.
Tip #2
Choose the best time for writing in your journal. Start slowly by setting aside no more than 10-15 minutes. In the beginning, some days you may be tempted to skip writing. Don’t! It’s imperative to honor the time you’ve set aside for yourself and, in order to establish a new habit, you need to repeat this process until it becomes as routine as brushing your teeth.
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Tip #3
Do not be intimidated by a blank page the first time you make a journal entry. It’s natural to think you need to write a long, detailed account of the things you’re grateful for but it’s not necessary. Start small, stay current. Center your thoughts and start with just 5 things. From small personal accomplishments to that warm ray of sunshine that delighted your soul earlier in the day, nothing is off-limits.
Tip #4
Check in with yourself often and celebrate your progress. Re-read your journal entries once a month and notice how your outlook on life and self-talk is becoming more positive.
Do not confuse gratitude and happiness. A gratitude journal is meant to help you reflect on the things that you are pleased about in your life. Some of those things (events, people, etc.) may not be immediate lightning rods to happiness but they are steps or bridges along the way. Stay committed. Stay focused. Stay grateful and watch your life change!
Deborah Easton is a Veteran Wordsmith & Creative in the Advertising /Marketing Industry, Journalist, Published Author of 3 Children’s Books, Women’s Therapy Advocate, Fitness Enthusiast, and Proud Voter. Tweet her at Deborah Easton @ Rah East on Twitter.
