Self-Care: Gratitude Journaling

In every true crime show there is a pivotal moment where the victim’s diary comes into play. The diary will reveal the dark secrets that put the whole case into perspective. Based on television and movies, it seems that there is a strong connection between journalling and victimhood, but I am not an expert. What the experts know, however, is that there are strong psychological, social, emotional and even physical health benefits of keeping a (gratitude) journal. Great news, something as simple as writing down the things in life that bring you joy is an easy form of self-care. If you’re looking for something new to bring into your face mask, bubble bath and essential oils routine, then it is time to start the practice of gratitude journaling.

What is gratitude journaling? Traditional journalling has not been en vogue for a while as people have more and more options for ways they can spend their free time. Recording daily trials and tribulations seem somewhat irrational in a world of social media and digital archives where your friends and everyone else knows where you were last July. If you can’t remember, you can just ask them! While journaling might be “out”, gratitude journaling or what some people call joy-naling is definitely “in” right now. Sounds great, but what does it mean exactly? Simply that, writing about gratitude in whatever form you choose. The things that make you happy, spark creativity, make you laugh or bring immense joy to your life. It makes sense that rather than recording how you felt about your overpriced and freezer burnt ice cream in France that you record the things that brought you the most joy. 

Why is it a good idea? It is 2020 and people have things to do! There is no extra time in the day, so adding “just one more thing” is a huge red flag for most people. The good news is that having a short reflective practice worked into your everyday life is beneficial in many ways. I would argue that it might even yield almost instant results. Recording moments of gratitude help keep you grounded in the positive rather than the negative and is a healthy habit that will lower stress, allow you to reflect on choices and actions in a fresh way. It doesn’t matter if these things are big or little, insignificant or life-changing, joy is joy and why not cultivate the happiest version of yourself?

How do I start? To start practicing the art of gratitude journaling all you need is a positive mindset, a journal and something to write with. If all healthy habits were only this easy! When starting off, the best idea is to not take it too seriously or think of it as a chore. If you give yourself too many rules to follow then you will end up abandoning the practice and giving up all the positive benefits. To start, find a fun journal that suits your personality. If you want to go minimalist, then find something small with blank pages; if you need more structure, then find something with prompts. Once you have a journal that feels right for you then decide when and where you want to journal. If you want to light candles and joy-nal in the bathtub then do it! If you want to wake up early and journal with a cup of coffee as the sun rises, you can do that, as well. Make the most out of it since the point is to develop this ritual that could bring about as much joy as the actual joy you are writing about.