Everyone knows how beneficial gratitude journaling is, but knowing that something is good for you, and actually doing it, is a different story. We get busy and we forget to do the things that we know will benefit us. So how do you develop the habit? How to journal daily?
How to develop the journaling habit
Understanding that gratitude journaling is an intentional practice.
Gratitude journaling is very beneficial, but only if you actually practice it. For it to work for you, you need to commit to journal, whether you feel like it, or not.
Figure out the best time for you to write.
Our schedules are all different. Figure out when the best time for you is to start journaling. Also be okay about needing to change this time. You may pick nighttime before bed, but after a few days, realize that you’re too exhausted to maintain it.
Match journaling with something you do every day.
If you are doing something every day, try to match your journaling with it. That way, you will start associating that action with journaling. For example, if you are sitting down to a quiet, peaceful breakfast every day, perhaps journal right after. You could also match it with your bedtime routine—it’s a calming way to settle down.
Commit to 15 minutes each day for writing in your gratitude journal.
Make a note on your phone’s calendar or set an alarm on your phone to remind yourself.
When you set the intention to write at night, you can include things from the day that I’m grateful for. If you choose to write in the morning, you can write about the day before.
Decide where you are going to write.
If you find that you’re relaxed at the kitchen table, while sipping on a cup of coffee, choose that spot. Some people also love writing in bed before they go to sleep.
If you are going to be writing in bed, keep your gratitude journal on your nightstand to remind you to write about the things you are grateful for before you go to sleep.
Start small.
Start with something small if you’re having trouble thinking of something for which you should be grateful. Even in our darkest moments, there is always something to be thankful for. You just have to dig a little deeper. It’s a lot of work, but it’s well worth it when you find something valuable. It could be a supportive friend, a cozy sweater, hot water, your favorite podcast…
Be open-minded.
Stay as open-minded as possible. Even if your first reaction is to minimize the positives and focus on the negatives, we can train ourselves to see the positives by practicing gratitude.
Your gratitude journal need not be long.
It isn’t necessary to keep a lengthy gratitude journal. What you have to be thankful for is unique to you.
It’s okay if you skip days.
Despite your best efforts, you may only be able to write in my gratitude journal every other day. That’s all right. Take the time to journal when you can—the rewards are well worth it.
Gratitude Journaling – How To Journal Effectively.
