Keeping A Gratitude Journal: Why And How?

A concept from the United States, the gratitude journal is gaining more and more followers in France. It involves writing in a notebook every day to select positive thoughts and anchor them in your mind. For anyone looking to boost their optimism and joy of living, here’s how to practice this form of therapeutic writing in 5 questions.

1- What is a gratitude journal?

The gratitude journal comes in the form of a notebook in which one writes down the positive things for which one feels grateful each day. According to proponents of this method, this simple notebook allows positive thoughts to emerge and teaches us to better appreciate what life offers us.

In the United States, the Thanksgiving holiday, held annually on the fourth Thursday of November, is an opportunity to express gratitude. We have nothing equivalent in France, yet this feeling is a great source of well-being. To quote Albert Schweitzer: “Gratitude is the secret of life. The essential thing is to thank for everything. He who has learned this knows what living means.”

2- Why keep a gratitude journal?

Keeping a gratitude journal is an interesting method for people who tend to see the glass half empty. If you don't appreciate the luck you have and everything you already possess, it's probably because you no longer really pay attention to it. This little writing ritual in a notebook will help you focus on the positive. Moreover, it is a scientifically proven method to boost your optimism and morale!

According to those who have adopted this daily routine, the gratitude journal allows you to:
• become aware of the positive aspects of your life, what brings you joy, and what truly matters.
• develop your optimism and confidence in life.
• boost your morale through the positive emotions that gratitude provides.

Note: according to positive psychology, gratitude is one of the secrets to happiness. So, if you've lost the habit of saying thank you, the gratitude journal will help you cultivate a sense of appreciation towards others and life in general. The result? A genuine feeling of well-being!

3- Which notebook to choose for a gratitude journal?

If the previous explanations have made you want to keep a gratitude journal, know that this approach requires very little equipment. A small notebook and a ballpoint pen are enough!

People who experience the fear of a blank page can turn to gratitude journals available in stores. These are pre-filled templates with lines and bullet points or numbers to create a daily gratitude list.

However, it is not necessary to buy this type of journal, which is inevitably more expensive than a simple notebook. It can also be very satisfying to create a personal journal by customizing a lined notebook or a school exercise book.

4- How much time should you dedicate to your gratitude journal?

When keeping a gratitude journal, the most important aspect is not the medium used but rather the consistency with which you write in it.

To experience the benefits of this method and improve your mood, it is essential to impose a certain discipline, especially during the first few weeks. You must practice this writing ritual every day, without fail, even if you only dedicate a few minutes to it.

On average, maintaining this journal requires only 5 to 10 minutes a day. The time of day does not matter, as long as this writing session becomes a daily routine.

It's up to you to choose whether you prefer to write in the morning to start the day on the right foot, or in the evening to reflect on your day and thank the people or things that brightened your life.

5- How to fill out a gratitude journal?

There are no strict rules for keeping a gratitude journal, only a few recommendations:

• Keep your gratitude journal in the same place to find it easily.

• Write by hand and do not dictate this journal on your smartphone, for example, because the act is as important as the content to fix positive thoughts in your brain.

• Make a list of 2 to 5 positive things during the day, without necessarily writing long sentences. It should not take more than 10 minutes, or you risk giving up after a few days.

• On days when you lack inspiration, take the time to search thoroughly because there are always reasons to be grateful, in both small and large things, and this search is part of the exercise.

• If you feel like writing more or something else, start a new journal that might be a positive visualization journal or a travel journal started in anticipation of your next vacation…