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A gratitude diary - or Gratitude Journal - is a real psychotherapeutic technique, only on its own. But it really works, try it and you will immediately notice its effect.
TL;DR / You will read here:
- Gratitude journaling is good for your health in every way (research backed)
- The essence of the diary: answer in writing the question “What am I grateful for today?”, optimally several times a week
- You can keep it on paper, or you can do it digitally + a selection of applications for iPhone
- Extended versions of the gratitude diary are attached
Gratitude = health benefits
The feeling of gratitude is a complex positive emotion. It is related to:
- experiencing joy,
- gratitude,
- altruism,
- recognizing the role of other people,
- mutual influence on each other, sense of community
- such a warm glow, as they say, from ordinary life
- perception of a good state of affairs,
- moral example
- own motivation.
Quite a lot, isn't it? Imagine being able to experience this feeling, say, every day. Will this somehow affect your overall psychological well-being and life in general? I think that of course, yes.
Research confirms1: the experience of gratitude has a very beneficial effect on the psyche. Gratitude reduces negative feelings and enhances positive ones, improves sleep, helps in relationships, helps with depression, improves quality of life, affects mental and physical health in general for the better, even reducing the risk of cardiovascular diseases (indirectly, not directly, but thereby no less).
And this wonderful remedy is completely accessible - just take it and do it!
Keeping a gratitude journal is the best way to deal with FoMO FOMO.
How to keep love in the family?
The problem for many families is that they simply live as they live, not realizing that it is very, very important to devote their attention and energy to relationships with their partners. It's important to work on them. I am sure that any of us enjoy going home from work knowing that they are waiting for you there. That you can spend the evening with your loved one having a pleasant conversation, a romantic dinner or a walk. What woman would not be pleased to receive flowers as a gift, just like that, for no reason?
So what is the secret to a happy relationship? How to avoid disappointment in your partner? How to improve relationships?
Let me start from afar. This will make it clearer to you.
Unfortunately, we humans are designed in such a way that we remember bad things better than good things.
It doesn’t matter whether it’s a friend, or a loved one, anyone, if he offended us with something, then it negates all the good things he did to us. Has your partner offended you in some way, and you don’t stop thinking about it, you spin it in your head, how could he, why did he do that? And so a negative “snowball” begins to form.
Starting with just one problem, attention is switched to other shortcomings of your significant other. Even if the conflict is over, he apologized and gave you flowers as an apology, the next day your negative thoughts continue their “snowball”.
Because the process has started.
And no one but you can stop it.
We simply don’t see or appreciate the good things our partner does for us.
And what’s even worse is that we begin to compare him with his friend’s ideal husband, who does everything for her. And against the backdrop of such thoughts, we stop noticing even the smallest pleasant moments in a relationship. They now seem like insignificant actions.
It's about working with our thoughts. In any business, work is important, and here too, you need to “train” your thoughts.
After all, what we think about is what we get.
No one can create your own happiness for you.
What you need for a gratitude journal
Never mind. Although, if you want the practice of keeping a gratitude journal to stick and not fizzle out after a week, you need to make it a routine, or a habit.
A suitable version of the diary itself
Finding a suitable and comfortable option for keeping a diary is very important. This can be either digital or old school paper.
The main problems that need to be taken into account: you should be comfortable and comfortable filling it out. It should always be at hand when you go on vacation, for example. The diary should not cause unnecessary inconvenience. Let's say you discover that you don't have a pen, so that's it, no thanks today, or let's look for a pen wherever you want? It is clear that such options will not last long.
You can buy or make some templates yourself. You can use something you already use, such as Evernote, notes on your phone, or a diary like DayOne or Momento. There are also apps for smartphones specifically for keeping a gratitude diary (see selection below).
Well, you can pick up some kind of unlined notebook in a bookstore with super-soft yellowish paper, and with a cover that will be extremely pleasant to touch, and in the evening you can pick it up and be left alone with the paper - also a chic option.
Suitable time + reminder
The second important aspect that will help turn gratitude journaling into a habit is choosing the right time plus setting a reminder. A reminder should not catch you off guard while working or driving. Think about when you can find 5 minutes or even less a day to give to yourself?
