Keep a Gratitude Journal and Dramatically Improve Your Life

I’m addicted.  I’m hooked.  No, I’m not talking about anything nefarious, I’m talking about my morning fix with my gratitude journal.

I’ve been journaling for 20+ years, but didn’t begin my affair with the gratitude journal until March 6, 2019.  It started as a 40-day Lenten practice, and grew into a daily ritual that kickstarts my morning.  No matter where I am in the world, no matter what time zone I’m in, I don’t let anything get in the way of my gratitude journal.

It sets the tone for my day.

It’s changed my life.

My gratitude journal helps me to focus on the good in my life, to feel closer to everyone around me, to be more optimistic, and to appreciate the grandness of creation and everything in it.  It’s been one the most impactful habits I’ve ever developed.

Make your gratitude journal a habit

In Hallmark Movie Proves The Science Of Gratitude, I explained that when you are consciously grateful for something, your brain releases two very important neurotransmitters; dopamine and serotonin.  These two neurotransmitters positively impact your mood, your  optimism, your motivation, and your willpower.

In his book “The Upward Spiral: Using  Neuroscience to Reverse the Course of Depression, One Small Change at a Time”, Alex Korb, PhD discusses the benefits of keeping a gratitude journal.  He cites a study in which a group of college students kept a gratitude journal for just one week, and noted significant benefits such as improved sleep, healthier bodies, and reduced anxiety.

I can vouch for these benefits, but I’ve also profited from something even more valuable.

In Gratitude: The Best Advice I’ve Ever Received, I described my almost supernatural experience of reconnecting with long forgotten memories.  Early one morning I sat down with my gratitude journal with the sole intent of “saying” thank you to all the people who positively impacted my childhood.

As I closed my eyes and put my fingers on the keyboard, once again a picture formed in my mind.  I saw a colorful brick path that twisted and turned, with each brick intricately laid, fitting together perfectly to create the life I journeyed upon. 

Each brick represented a moment in my life that was laid by someone else.  As I walked along the imaginary path and looked down at each brick, I could see the face of the person it represented.

My fingers struggled to keep-up with saying “thank you” to all the people I saw so clearly.  But then, all of a sudden, it hit me.

I stopped.

I sat back.

I opened my eyes.

And I took in the most profound of all my thanksgivings.

Gratitude acknowledges that you are not in control

I am, and have never been, in full control of my life.  The full grasp of this truth is, and was, the best thing that could ever have happened to me.

Because, had I been in control, my life wouldn’t have been as rich with experience.

I might have missed all the wonderful twists and turns.

In short, my life wouldn’t be what it is today.

I, with my finite mind, could never fathom the unimaginable number of ways that my life could play out.  That the words and the actions of the people around me would impact my life in ways that I’d never understand.  And that all of the apparent “randomness” would come together in an amazing way, to hand me the life I live today.  The life I’m thankful for.

So it’s best to turn the journey over; take your hands off the wheel.  To give thanks in all circumstances, even when it doesn’t make sense at the time.  Because it’s in those moments that life takes its turns, and just may lead you to a place you never thought possible.

Be thankful in all circumstances.  1 Thes 5:18 (NLTSE)

Be Wise & Successful…

1. Morning habit. Commit the first 15 minutes of your day to gratitude,   before you engage your brain on any other activity or distraction.

2. Set-aside a gratitude journal. Use a specific journal to chronicle your gratitude.  Use either a handwritten journal such as a spiral notebook, or a journaling app like DayOne.

3. Be specific.  Focus on the small details when writing what you’re thankful for, even the little things like the song of a bird or steaming hot chocolate! 

4. Let it flow.  Don’t self-edit, write down anything and everything you are thankful for.