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In a search for happiness, many people look for it in other people. Many people feel that things like money, a better job, or better relationships will make them happy or successful. I personally used to believe these lies!

Research suggests that unhappy people are also usually ungrateful people. They have a greater negativity bias. They complain more. And complaining keeps us stuck.

However, consistently making an effort to be grateful can change our lives in the long run. The best way to start and end every day is with gratitude and thanksgiving. If you don’t fill your thoughts with all the good things life has to offer, it is highly likely that you will see mostly the bad things.

One of the most convenient and impactful methods for cultivating gratitude is through keeping a gratitude journal. A gratitude journal is where you record each day what you’re thankful and grateful for. Nothing can be negative in this journal because it’s designed to help you think more positively.

It might seem like a pipe dream that writing in a journal could be so beneficial. But the evidence is in. Many successful people contribute their success, achieving goals, and having a meaningful life to journaling.

Years ago, Oprah started a gratitude journal and began writing down five things she was grateful for every day. From fresh flowers to the kindness of a stranger, Oprah says acknowledging these things made her more receptive to the goodness in her life.

It doesn’t take long to do, and you’ll be able to go back and review your journal entries at any point. This can be a big help in seeing patterns of behavior, reactions, and instances that cause you stress. Of course, once you see what the problem is, you can then find the solution.

Writing things down helps you remember them because you can go back and read it, but also because the act of writing something down enables you to recall it. Gratitude journals can benefit you in big ways when you use it consistently

BENEFITS OF A GRATITUDE JOURNAL

Better Relationships

You are the one who makes yourself happy with your own choices. Another person or certain circumstances cannot make you happy or grateful. Only you can do that. It’s so simple, but it can be hard to accept.

Something amazing happens when you express gratitude often – your relationships simply open up and become better. People get tired of being around others who complain all the time. It’s just not fun to be around people who are constantly grumbling and fault finding.

Be generous with your gratitude to the people in your life. Show appreciation for every kindness, great and small. It will sweeten your relationships. Gratitude is something of which none of us can give too much!

Even in our day to day interactions with strangers or acquaintances, gratitude should be practiced. With the barber, the waitress, the cashier, giving thanks makes our lives and their’s more agreeable and pleasant. Nothing brightens life like the spirit of thanksgiving.

Better Physical Health

Being grateful for the ability to move and breathe will eventually cross over into wanting to ensure that you always can. Therefore, you’ll be more motivated to go on walks, eat right, stay hydrated, and live in gratitude for every aspect of your life.

I remember when I was going to college, I had been suffering from some mild depression. I had a paraplegic in a few classes with me. He was always so friendly and happy. I thought to myself, if he can be that happy in his condition, I can certainly be happy!

Increase Your Mental Positivity

The ability to take lemons and turn them into sweet lemonade can be gained by keeping a gratitude journal. The main reason is that you will learn that even on a bad day to pick out the good in it.

By writing down your thoughts in a journal you can break free of sequential thinking and examine them from a new perspective.  Doing so can actually help to reveal more positive things in your life. Look for the lessons or the silver linings make note of them.

I’ve started listing out things I’m grateful for from my day at night before bed. It forces me to recognize good throughout the day so I will have something to write on my list. It may not seem like much but it’s very powerful for going to sleep, thinking positively about your life.

Keeping a gratitude journal gives you a written record to pull out and look back on any time you’re feeling less than fortunate. It can provide you with motivation in the toughest of times. You can read my personal story about my struggle with positive thinking here.

Feel Less Aggression and Depression

It’s hard to feel aggressive if you are happy and grateful. It’s okay to be angry about injustices in the world without being aggressive. But if you feel angry or depressed a lot, it could be due to not finding things to be grateful for. Your stress levels will decrease as you begin embracing an attitude of gratitude.

Most of the things that we get upset about are out of our control anyway. Or at least getting upset or worried won’t change the situation. Learning to accept the moment and go with the flow and be grateful that things are worse can bring a sense of peacefulness.

Just by making yourself smile you produce more serotonin in the brain which makes you feel happier. You’ll also be happier when you focus on what you are giving instead of what you are getting. These actions will flood your brain with emotions that uplift you and energize you rather than stress hormones that drain you.

Even if you don’t consider yourself a writer, journaling can be a very therapeutic activity. Jotting down what you’re grateful for has been proven to be beneficial to well-being. There is always something to be grateful for!

Become More Empathetic

It will make you a kinder person. Exploring your own emotional state and accepting your own feelings while you work through what makes you who you are in your journal is going to make you naturally more empathetic to others.

Letting go of judgment improves your thoughts. As you write more and learn to forgive yourself and others as you seek to fill your mind with thoughts of gratitude, you will start seeing others differently.

You’ll have more ability to put yourself in their shoes and see things from their way without judgment. It happens when you learn to forgive.

Get More Restful Sleep

If you go to sleep each night feeling thankful for everything you’ve experienced (or at least most of it), it’s easier to sleep because you have less anxiety. Pouring your heart out into a journal is a great way to get things off your chest.

When you journal about what you’re grateful for, you’ve changed your focus from your worries and what you don’t have to what you have to thankful for. That is powerful and you will feel more in control of your life!

Be More Productive

Due to feeling more rested, less stressed, and more grateful, you’ll have a lot more energy to get things done every day. That’s always going to make you feel even more thankful because good things happen due to productivity.

Also, pondering what you have to be grateful for when you rise in the morning will give you a better outlook for the day. You’ll be able to focus on more important things…like creating a life that you love!

Better Self-Confidence

You can’t help but feel better about yourself when you are thinking about all the good things in your life. But don’t forget to also be grateful for your own uniqueness. Appreciate your own personal characteristics, personality, and traits. You are a gift to the world and only you can be you!

Your self-esteem will go up when you express gratitude for what you have and what you can do. How different would your life be if you took time every day to choose gratitude, positive thoughts, and appreciate your life?

As you write out your thoughts, you’ll start seeing issues from a new angle just because you’re opening your mind to think about it. This is going to make you feel more capable of dealing with whatever happens.

HOW COULD YOUR LIFE CHANGE WITH DAILY GRATITUDE?

If you want to experience these benefits, a gratitude journal can help. Remember that your thoughts cause your feelings, and you are the one in control of the actions you take due to your feelings. Practicing gratitude can keep your thoughts and feelings on the positive side.

One thing that can really help make your journaling work is to learn how to keep one effectively. Make some journaling rules, do it every day to create a habit, and keep it private unless you decide to let your therapist see it or you decide to use it to help others. This is for you and only you for the most part.

Listening to beautiful music, watching a good movie, or reading a good book are just some of the things in your life that you can be grateful for. From the basic necessities to the big things. Don’t take anything for granted.

A gratitude journal can be an insightful and life-changing tool. Remember, you only need to write down a few simple things you’re grateful for. There’s no need to make it complicated. Start your journaling practice today and see what it can do for you.

Start Your New Year Off with the Daily Greatness Journal

I love this journal because it incorporates everything I’ve been discussing this year. Goal setting, setting daily intentions, scheduling, taking action, tracking, reflecting, celebrating achievements, and gratitude.

The Daily Greatness Journal will inspire you to upgrade your life and achieve your goals. All the journals and planners are undated, so you can start anytime.