The purpose of this post is to teach you how to make a gratitude journal and explain to you the reasons keeping one is helpful both for your spiritual growth and improving your manifesting ability.
What is a gratitude journal?
Such a journal aims to remind us of the things in life we are thankful for. It helps us to mentally focus on the positive and increases helpful emotions. These are extremely important in Law of Attraction, intention setting, and manifestation practices. They are, however, for some people, hard to come by. The journal is beneficial for them.
This is even more important on those days when we are grumpy or just not happy with life. In this case, it also serves as an essential coping mechanism.
Who benefits from having a gratitude journal?
A lot of successful individuals have kept a gratitude journal. They know that when they focus your energy, thoughts, feelings, and intentions into what they want and what is good they end up receiving it back in their life.
As mentioned, it is also beneficial for those who have a difficult time focusing on positive things and feeling good. The truth is, all people will benefit from keeping this type of journal. This includes the elderly and children and the chronically ill and perfectly healthy. Anyone that wants to be more positive and feel better about life, in general, will find keeping the journal helpful.
It’s important to understand you don’t always have to write in your journal. You can also consider drawing pictures, posting photos, writing song lyrics, recording a poem you are delighted to have found, etc.
What do I need to make a gratitude journal?
There are no specific requirements. Though most people elect to write in a notebook, others keep a computer file.
The notebook itself can be as cheap as a simple 50 cent Wal-Mart notebook or as expensive as a fancy leather-bound diary or journal.
Likewise, you can use a pencil, color pen, or even colored markers. It just depends on how creative you want to get and what your personal style dictates.
Begin by choosing a quiet place and time where you won’t be disturbed for a period of about ten to 15 minutes. It’s best to select a time of day and a location that works best for you. As mentioned, you must make sure you won’t be interrupted for the time you are journaling.
Many people like to do their gratitude work in the mornings right after they get up. I’ve also known several people who greatly benefit from doing their gratitude work in the evening right before bed. Again, it doesn’t matter so long as it works for you.
It’s important to understand you will not be writing about all the bad things that have occurred in the day. This is not a place to list out all your worries and concerns. You’re also not using this particular diary or journal to vent your emotions. There is only one function for this specific work: to focus on what you are grateful for in regards to what happened during the day or the previous day.
If you are new to this type of work, start small and increase the number of things you are thankful for each week or month. I suggest starting with no more than 3-5 items. I also suggest you max at around eight to ten.
Write each of these down in your journal and write why you are grateful for it. Remember, it’s acceptable to post photos or draw pictures too. No matter what, try to write at least one sentence on why you are adding a particular image, drawing, photograph, or idea to your journal.
When you are finished, read or look over your list. Bask in how good it feels. Smile.
Congratulations, you’ve just completed some gratitude work and have started the process of improving your thinking, emotions, and life.
What if I don’t have anything I’m thankful for?
This is where creativity comes in and becomes essential. Consider writing about…
- The flowers growing in the garden
- Something said to you recently that you took to heart
- Something inspirational on TV, a podcast, or the radio
- The help you get from a friend, neighbor, or even a stranger
- The fact you woke up and are still alive
- Essential items that others in the world may not have, like food, water, and a place to live
- The sleep you got or the bed you got to sleep in
- The clothes you’re wearing
- Items you’ve seen and enjoy, but don’t yet own
- People in your life whom you love or that are important to you
- The sound of a child giggling or someone laughing
- A song lyric that means something to you (provided it produces positive emotions and not unhappy ones)
- The warmth of the sun
- The beauty of the moonlight
- A beautiful place you’ve seen, visited or discovered
- The fact you’re writing in your journal
- Really, anything that feels good and right from the smallest to the biggest.
The point is, there is ALWAYS something to be grateful and thankful for. You just have to learn to pay attention.
The gratitude book is a great way to improve your mood, thoughts, and life. It does take some dedication and discipline, though. Remember that it typically takes at least 21 days for a new action to become a habit. Only after a pattern is developed does one usually see the results of the work they are putting into something.
Some people choose to keep their journals private and to themselves. Others, however, enjoy sharing what they wrote. For example, I’ve seen a family share their journals with each other, which resulted in better family communication and relations.
Sometimes it’s hard to think of anything to be grateful for. Still, on those days, it’s even more important to do some soul searching to discover something you’ve been blessed with.
Regardless, one of my favorite things to do is look back over old journal entities. Doing this always brings better feelings and thoughts and usually inspires some new ideas to write about.