Speak Your Way Into Positivity
How To Hack Your Brain With Gratitude Journaling
“‘Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.’”
By now we probably all know what a diary is - I’m sure we’ve all kept one for personal or professional purposes at some point in our lives. But I wonder if it’s ever had any real purpose, other than acting as a space to pour ourselves out into.
What if we told you that you could positively impact your life and take the first, or maybe just some more, steps down the road to happiness? Meet ‘gratitude journaling’.
What Is Gratitude Journaling?
A gratitude journal is where we specifically record things that we’re, well...grateful for!
Unlike, say, a diary or a regular journal, this would focus on the ‘what’ rather than the ‘what happened’. In a diary, you might write about your day, all the interactions, the good and the bad, and everything in between.
By focusing just on your thoughts and things in the world that you’re grateful for - you can begin practising gratitude and inviting a new and healthy practice into your life. Plus, if you’re someone who likes to compartmentalise - it’s great to have a specific journal for gratitude!
Can It Really Help Me Be Happy?
Now, we’re not going to lie - simply keeping a gratitude journal might not turn you into the happiest person on earth - but it has to be better than not trying, right?
Practising gratitude regularly can result in an increase in positive, healthy ideation. This is a great way to combat what we call our 'negativity bias'. When we used to live ‘in the wild’ it was essential that our brains were always scanning for threats and danger in order to survive.
We Don’t Live In The Wild Anymore - Overcome That Negativity Bias! Credit: Racquel Smith
But, to be happy in everyday life we need to overcome this bias. Think of it like this, have you ever been searching for brands of women’s razors for some research at work - then, about a week later you start getting targeted adverts for them?
This is similar to how our brains’ work - if we constantly seek out negative thoughts, or women’s razors (even if we don’t know we’re doing it!), we start to attract them. On the flip side, studies have shown that there is an actionable relationship between gratitude and happiness.
In turn, you might see benefits like a reduction in stress levels and the ability to get to sleep (and stay asleep) easier. Ultimately, a gratitude journal is always a good antidote to have for a rainy day when you’re feeling down - something to return to and boost your mood.
Remember though, you might feel an initial happiness spike when you start gratitude journaling - but you need to stick with it for at least a month to see the real benefits!
How Do I Start?
First off, you’re going to want to pick your medium. As you’ll want a separate journal dedicated just to logging gratitude, why not switch it up and use a physical-app combination, like a hardback journal for your diary, and the Journify audio journal for gratitude?
Now you’ll want to pick a time to journal - perhaps in the morning at the weekend. This doesn’t have to be a hard and fast rule, as we’ll explain in a moment, but sometimes it can help to have a routine.
Try to go into it with a positive, or at least a clear, mind frame. Although that may sound counter-intuitive at first (we can’t always be happy!), if you start actuating happiness before you journal, you may find it easier to pinpoint what you’re grateful for.
There’s a Buddhist proverb by Zen master Thich Nhat Hahn that goes:
““There are two ways to wash the dishes. The first is to wash the dishes in order to have clean dishes and the second is to wash the dishes to wash the dishes.””
Make sure if you’ve taken the time out to gratitude journal, that it’s the only thing you’re doing. Then have a think about what you’re grateful for and start recording!
7 Prompts For Gratitude Journaling
Ok, so how do we actually go about journaling if we’re stuck for ideas? Ultimately no one can tell you what will work for you - but why not try these tips below to get started:
1. Switch It Up
If we’re going to hack our mind - we have to understand that it’s a process; it takes time and we’re not always happy every day.
If you can write your gratitude list of 5 things once a week, fantastic! If you’re feeling especially grateful one day, why not try writing a gratitude essay? But don’t beat yourself up if you can only come up with 1 thing.
2. Less Is More
Which brings us onto, ‘less is more!’. If bullet points are working for you, keep it up! But if you’re struggling to find multiple things to be grateful for, try focusing on just one or two things that have really impacted you.
3. What If You Didn’t Have…
This is a great exercise for gratitude journaling - imagine not having something in your life, maybe running water, or even your thumb! This will make you become suddenly aware of all the gratefulness you associate with that thing. Then, think about what it means to you rather than just what it does.
Embrace The Pace! Credit: Sporlab
4. People, Places, Things
If you’re struggling with an object that is causing gratefulness in your life, why not look at the people around you, the place you currently live, or somewhere you’ve visited and why you’re thankful for it and them.
5. Today Vs. The Past
This is a fun one, and always an exercise that really makes us appreciate how far we’ve come. Your ‘past’ could be anywhere from 10 years ago, to just last week. It’s often easier to appreciate our journey in the light of where we started it.
6. Your Body, The World
You are beautiful, and so is the world around you. Take a look outside your window, or go for a walk; take a moment to look at, and appreciate yourself in the mirror - whether you’re tall, short, with washboard abs or not, our bodies are not just aesthetic objects but the conduits through which we experience the world.
7. Embrace The Pace
And don’t forget - this is your life! If you’re having a slow day - don’t stress, shake off that routine that we told you to stick earlier! On the other hand, if something unexpected happens that sets your heart a tingling - record it if it makes you feel grateful. Life moves at a mysterious speed - embrace the pace.
About The Author:
Harry Patté-Dobbs is an English (BA) graduate and writer who has created content for community news and student theatre, NFPs, and magazines. In his spare time, he writes and performs poetry under the name @speak_easy_music.
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