Every cloud has a silver lining.

The glass isn’t half empty, it’s half full.

Count your blessings.

If you are like most of us, you agree with the spirit of gratitude and optimism in those simple phrases. We know that there are many less fortunate than us and that we have much for which to be grateful. 

Unfortunately, with all that being said, if you are also like most of us, the last time you counted your blessings was last Thanksgiving. 

It’s not that we are a bunch of entitled brats, but rather we are simply so focused on the people/places/things we want in future lives, that we often forget to be grateful for the people/places/things we have in our present lives. 

This year, I am not waiting until November to adopt an attitude of gratitude, I’m starting now. 

If you are like me and ready to turn over a new leaf, read on to learn more about gratitude, how to make it a part of your daily routine, and five exciting ways gratitude can improve your life. 

What is gratitude? 

 

I’m sure most of us are well-acquainted with the concept of Gratitude, but just to make sure we are all on the same page lets see what the Oxford dictionary has to say about gratitude: 

• Gratitude is a noun and is defined as, the quality of being thankful; readiness to show appreciation for and to return kindness. 

•  An example of gratitude used in a sentence would be: She expressed her gratitude to the committee for their support. 

•  Gratitude originates in late Middle English from Old French, or from medieval Latin gratitudo, from Latin gratus "pleasing, thankful". 

Making Gratitude Part of Your Life with Gratitude Journaling 

 

What is Gratitude Journaling? 

Gratitude journaling is a method used to help create a grateful mindset by actively recognizing people/places/things that we are grateful for and recording the feelings we have about them in a journal. 

Gratitude journaling has been a central component of ground breaking positive psychology research and is a recognized method for incorporating more gratitude in your life. 

What is a gratitude journal? 

“A gratitude journal is a diary of things for which one is grateful. Gratitude journals are used by individuals who wish to focus their attention on the positive things in their lives.” 

How do I pick a gratitude journal? 

 

 

Any blank book will technically work for a gratitude journal regardless of whether it is digital or paper. 

However, finding a notebook that feels right will make it easier to build the new habit of gratitude journaling and increase your chances of incorporating it into your life on a long term basis. 

The key to choosing the gratitude journal that fits you is to embrace your personal taste and communication style and choose a journal that inspires you to write. 

If the cheapo notebook you “borrowed” from your kid’s backpack resonates with you, go with it. If a distressed leather bound beauty with vellum pages and matching pen engages your senses and beckons you to write, make the investment. 

How do you like to communicate? Visually with sketches and doodles as well as words? Pick an option with blank pages. Like to make lists or layout ideas? Lined or graph paper options might be a better fit for your style. 

If you are having a hard time deciding, don’t let paralysis by analysis stop you in your tracks, just start with whatever you have on hand and give yourself the option to make a change later. 

What should I write in my gratitude journal? 

 

 

Positive psychology research has determined that in order to realize the benefits of keeping entries in a gratitude journal, you should limit your entries to between 3 and 10 different things you are grateful for and consider the following when creating an entry in your gratitude journal: 

• Be Intentional. Research indicates that beginning the process with the intention to become more happy and grateful will increase the benefit of keeping a gratitude journal. 

• People are better than things. Gratitude for the things we have in our lives is helpful, but researchers say focusing on people you are grateful for will help you get the most benefit from gratitude journaling. 

• Dig deep. Providing in depth detail about a particular person or thing for which you are grateful is more impactful than a long list that only touches on the surface. 

• Celebrate the unexpected. Surprising or unexpected events can elicit stronger levels of gratitude and should be noted in your gratitude journal when they occur. 

How often should I write in my gratitude journal? 

 

 

Less is more when it comes to making entries in your gratitude journal. 

Studies have shown that once a week is enough. 

Leading positive psychology researchers believe that by limiting gratitude journaling to once a week you avoid “becoming used to” gratitude journaling and diminishing its impact. 

Limiting gratitude journaling also makes it easier to stay committed. Journaling once a week for a total of 52 entries a year is a piece of cake compared to writing every day for a total of 365 entries! 

10 Great Ways to Get Fresh Ideas for Your Gratitude Journal 

 

 

Not sure where to get started? Stuck in a rut now that the usual suspects have been thoroughly appreciated and noted? Here are a 10 seeds to help grow your list of gratitude journal topics: 

• You don’t know what you’ve got til it's gone. Think of 5 things that you would miss from your life if they were gone and express the gratitude that you have because you don’t have to give them up. 

• Write a letter to an influence. Write a letter to a person who made a big impact in your life and express your gratitude by thanking them for the ways that helped shape your life. 

• Rely on your senses. List your favorite smell, sound, taste, touch, and sight and why you are grateful for the feelings that they give you. 

• Travel back in time. Write about your favorite early memory, how it made you feel, and why it is your favorite. 

• Get materialistic. Describe a recent purchase that is making you happy and why. 

• Get festive. Talk about your favorite holiday, holiday memory, holiday food… you get the idea. 

• Eye of the tiger. Think about the hardest thing you ever had to do that led to the achievement of a personal goal. 

• Here’s to your health. Describe something about your personal health for which you are grateful. 

• No pain, no gain. Reflect on a painful time in your life that ultimately made you stronger as a person. 

• Read any good books lately? List your five favorite books and why you are grateful that you found them. 

5 Exciting Ways Gratitude Can Improve Your Life 

 

(1) Gratitude can improve your mental health 

A study at Indiana University examined gratitude and mental health. 

Nearly 300 participants, primarily students seeking counseling for anxiety and depression, were divided into three groups. Two of the groups received writing assignments. All three groups received counseling services. 

One group was tasked with writing a letter of gratitude each week while the other group was instructed to write about past negative life experiences. 

When researchers compared follow-up mental health surveys completed by study participants they observed that compared to the other two groups, “those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended.” 

The researchers suggest that “gratitude letter writing produces better mental health by shifting one’s attention away from toxic emotions, such as resentment and envy.” 

(2) Gratitude can improve your relationships 

 

 

A recent study of couples found that when spouses took time to share their gratitude for their partner they felt more positive toward the other person and were better able to comfortably express relationship concerns. 

Researchers generally view the ability to comfortably share relationship concerns as an indication of a healthy relationship. 

Studies also show that expressions of gratitude help to form and maintain platonic relationships as well. 

So basically, no matter what kind of relationship we would like to improve, expressions of gratitude are a step in the right direction. 

(3) Gratitude can make you happier 

Researchers in the field of positive psychology have consistently found a strong association between the expression of gratitude and increased happiness. 

Check out the video below from SoulPancake for an entertaining positive psychology gratitude experiment. 

 

(4) Gratitude can help you sleep better

 

 

In one study, participants with neuromuscular disorders were asked to list things for which they were grateful each night before sleep. After three weeks, the participants reported improvements in both length of sleep and quality of sleep. 

Another study looked at trait gratitude, defined as “the tendency to both recognize gratitude-eliciting events and respond with grateful emotion”, and its impact on sleep. 

Participants that scored higher in a trait gratitude survey consistently reported that they slept longer and better, that they fell asleep faster, and that they had less trouble with fatigue during the day. 

Researchers believe the benefit may be derived because practitioners of gratitude are less likely to focus on negative, anxiety producing thoughts at bedtime. 

(5) Gratitude can make you more optimistic

 

In one study, participants who practiced gratitude journaling saw an increase in optimism of 5% and another study observed 15% increases. 

By focusing us on the things we are grateful for, the good things in our lives, gratitude journaling makes us positive about our current life and optimistic for our future. 

In case you need any more motivation to lose your inner Eeyore and get your gratitude on, optimism has been associated with longevity in recent studies, so increasing your gratitude could make you live longer! 

In conclusion 

 

I can’t think of a better way to conclude an article about gratitude than expressing my gratitude. 

First of all, I am grateful to you, dear reader, for taking time to follow along with me on our little exploration of gratitude. I hope you found value in what we shared about the word gratitude, gratitude journaling, and the 5 Exciting Ways Gratitude can Improve Your Life. 

Thank-you. 

Additionally, I would like to express my appreciation for the positive psychology researchers pioneering the study of gratitude. You are asking great questions, designing clever experiments, and sharing your findings with all of us to help make our lives better. 

Thank-you. 

Third, I want to thank the team at My Focus for making stylish, meaningful jewelry like the “Be Grateful” necklace that inspired this article. 

I am fortunate to work with some really great people and truly appreciate the opportunity to learn about things that matter and share what I learn with others. 

Thank-you. 

Finally, I want to thank the people around the world who are working hard to help make all of our lives better as we address these challenging times. You truly are essential and deserve our undying gratitude for the risks you take on a daily basis. 

Thank-you