In the United States, where we celebrate Thanksgiving in November, you’ll find many people focusing on what they’re grateful for this month. And I am not immune to this trend.
We were never the family that went around the Thanksgiving table to say what we were grateful for. We did it one time that I can remember, maybe about 10 years ago, and it was anxiety inducing. For me. Mostly for having to speak in front of everyone, and then if I’m being honest, feeling like I would be judged for what I said. What can I say? I have some issues lol…
But that fear doesn’t mean I’m not grateful. Far from it in fact. I’m thankful for many things in my life. I’m just not always good at expressing it. It’s a muscle that needs to be strengthened (like all my other muscles).
Over the years, I have tried to adopt a practice of regular gratitude journaling to further build that muscle. Maybe if I did, I’d be less scared about someone at Thanksgiving dinner suggest starting up the tradition.
Like most of my routines, however, gratitude journaling doesn’t stick long term. But every year, in November, I try again. And this year is no different. I started on November 1 as part of my newly implemented night routine (fingers crossed it all sticks), and will continue through the end of the month (and hopefully beyond).
In my previous attempts, I have simply written down 1-3 things I’m grateful for at the end of each day. It doesn’t have to be anything big and grand. It doesn’t need an explanation, but it can have a more expansive description if you want. It can be something as simple as seeing a beautiful sunrise/set or having a warm coat to wear. Or it can be something bigger, like being thankful for the loving support from friends and family, or the security of a job with a consistent paycheck.
3 Tips For Starting A Gratitude Practice
- Recognize the little things: I think acknowledging your gratitude for small moments throughout your day not only makes the process less daunting, but it also helps me to recognize these events as they’re happening, and to look for them. There are a lot of little things to be grateful for every day.
- Try not to repeat the same thing twice: this certainly isn’t a requirement, but it makes it more fun. I try to come up with different entries each day. Being super specific helps, as you’re likely to think of different things from day to day. And I also try to make it relate to something that happened in the previous 24 hours if possible.
- Use what you have: you don’t even have to write it down, but I think it’s nice to be able to look back on your entries, especially when times are harder and you need a nudge of positivity. You don’t need a special gratitude journal, but if you have one that’s great too. It can be done in a one line a day/five year journal, in a plain notebook, or even in an app. Whatever is easiest and is something you’ll actually use.
A Bonus Tip
If you journal regularly already, you can weave expression of gratitude into your practice. Earlier this year, I was doing morning pages every day and when I found that my entries were too focused on complaints or just rehashing the events of my previous day, I made it a point to include at least one thing I was grateful for too. It made the experience more fulfilling for me. Looking for the bright spot in a day that might have seemed less than ideal.
This year I am just using a plain notebook. Next year I plan to try out the Day One app, and/or a gratitude journal (pictured above) I bought manyyy years ago but never used.
Have you tried gratitude journaling?
