Gratitude: The small but MIGHTY driver of change
I first came across gratitude journaling when I was in therapy for depression. Needless to say, I was in a dark period of my life and didn’t see much to be grateful for, but as I picked up the habit of gratitude I did start to notice a change. I was beginning to see shimmers of hope. Gradually, I was able to see more positivity in my world.
That’s the thing about gratitude journaling, it seems silly at first, especially if you are starting small by writing down things like how grateful you are that there were fresh oranges at the shops. You may be thinking that you are already grateful for your life. There’s a difference between being grateful and practising gratitude.
When we turn gratitude into a conscious habit through journaling, we ensure our minds acknowledge the good in our lives. The more good we acknowledge, the more we see. Then the more positive we feel about our ability to experience good things, the more good things we are able to create in our lives. It’s like the opposite of a vicious cycle! I know which wavelength I prefer to be on.
In that way, gratitude works in the background as a small but mighty driver of change. So what can you expect from gratitude journaling and how can you use it to create meaningful change?
Why conscious gratitude is so powerful
I know “count your blessings” sounds like something that a fed-up mum would tell her child who is having a strop but time and time again it has been shown to be a powerful tool in wellbeing.
Improves general wellbeing
Multiple studies have recorded the impact gratitude can have on wellbeing. A study on the association between depression and gratitude found that gratitude-focused interventions could alleviate and prevent depression. A study on pre-sleep cognitions found that gratitude supports sleep because it helps you to have more positive thoughts. A study on counting blessings versus burdens found that gratitude has “emotional and interpersonal benefits”. Of course, mental wellbeing is complex and we aren’t going to rid the world of poor mental health through gratitude alone. However, this shows that conscious gratitude is an effective tool for wellbeing support. With how simple it is, it’s worth adding to your self-care strategies.
Greater self-awareness
By taking the time to think about what you are grateful for, you notice things more. You notice what you do have, what you have achieved and what you are capable of. Instead of rushing through life to the next goal and over the next hurdle, you take a moment for the present. Self-exploration and self-discovery are so valuable to finding fulfilment in life.
Builds resilience
There are always tough times in life no matter how much we work on ourselves. Gratitude journaling is a tool that helps you to handle the tough stuff. You’re essentially training your brain to look for the good so that even when the worst is happening, you can sustain hope that something better is coming. You can keep going because you see the possibilities.
Quieten your inner critic
Do you have that voice in your head that is constantly trying to take you down? Me too. Your inner critic makes you wonder why you think you are capable of anything and why on earth do you think you are deserving of what you are working to achieve. Gratitude helps you to gather evidence of just that as you write down the successes you are grateful for. It helps you to non-judgmentally quiet your inner critic.
Supports the achievement of goals
Setting goals is one thing. Building up to actually achieving them is a completely different thing. How many times have you abandoned goals because you thought they just weren’t possible? Gratitude journaling fosters self-compassion and self-belief, enabling you to keep working towards your goals. It follows the principle of the law of attraction. What you focus on multiplies. Focus on the good and more will come to you.
Take ownership of your life
I’m a big believer in taking responsibility for your life. It’s up to you to make it happen. The determination to succeed comes from within. A good support system builds you up inside-out. Gratitude journaling is an act of taking ownership of your life. You are deciding to change. You are deciding to give proper time and attention to the good in your life in order to create more of it.
There is so much to gain from this simple but effective wellbeing practice. If you’re looking for some prompts to get you started with gratitude journaling, check out my free gratitude journal prompts.
How to: Impactful Gratitude Journaling
It wasn’t long before my ADHD brain got bored of traditional gratitude journaling. Writing down any 5 things you are grateful for isn’t particularly stimulating, completely undermining its purpose of consciously engaging with gratitude. So I’ve switched it up a bit over the years and this is now how I teach my members to use gratitude journaling for maximum impact.
Allow it to be small
We don’t have big wins every single day. We don’t need to. You can find things to be grateful for in the most mundane of days. Allow yourself to be grateful for the small things. If you are going through a challenging time, find shimmers in the darkness. During the pandemic, I journaled that I was grateful for my washing machine. With 5 of us stuck in the house, it was a household appliance in constant use. The small things are just as deserving of gratitude!
Deepen the gratitude
It's easy to just parrot off things you're grateful for but how much meaning does that have? I like to take my gratitude even further by writing down all the reasons I’m grateful for each item on my list. What is it exactly that I’m so grateful for? Really look at what you are thankful for and feel it inside.
Keep it interesting
I could write every day that I am grateful for my washing machine because every day it’s a task I don’t have to do by hand. (Could you imagine?) But that’s repetitive and too easy to do, if you're like me, you'll quickly get bored with that and then give it all up. Stretch yourself by setting the challenge of not repeating the same gratitude for a month. It really helps you to explore all the good things in life, unveiling just how much good you have in your life.
Look forward
Gratitude journaling is a great way to ground yourself in the present and enjoy where you are now, instead of constantly worrying about the past and the future. It can also be used to help you achieve your goals. What achievements will future you look back on with gratitude once you've accomplished the goals you're currently working towards? By bringing your goals to life like this, you help your mind to believe it’s not only possible but around the corner which is a really powerful mindset to have. When I journal, I write separate lists for present and future gratitude.
Create a sustainable gratitude practise with us
When we do the inner work like infusing our mindset with more positivity and self-belief through gratitude journaling, we start to see ourselves make meaningful progress externally. Change tends to develop inside-out. Keep in mind that habits take a bit of time to pick up. It’s even more challenging to do alone.
The Journal Vibe Club's topic for April is Gratitude is the Attitude. The daily journal prompts, community discussions and guided workshop will be focused on using gratitude to support your personal development and progress. Make conscious gratitude your new habit by signing up for the Journal Vibe Club and join a supportive community committed to becoming the best version of themselves and work on gratitude alongside them to help you as well.
