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Gratitude Journal


A gratitude journal is a place where you keep notes of all that you are grateful for. 

A gratitude journal doesn't have to be in a leather bound book or even in a notebook at all. It can be a file with a collection of pages in it, or a document on your computer - or whatever else you want it to be. Some people use their Facebook or MySpace page, or an app on their smart phone.

Use a method that works for you. For instance: 

  • During the day, make a mental note of things that happen or your see or think about for which you are grateful.
  • At night, before you go to bed, or first thing the next morning, write 5 things for which you are grateful. Or write down the things you are grateful for as the day goes along.
  • Writing "my friends" or something similar over and over gets stale quickly. Be specific. For instance, "My friend Charlie gave me a rose 'just because.'"

In your journal:

  • Write down all the things you have to be grateful for. 
    • It doesn't matter whether the things you are grateful for are big or small, visible or not.
    • Write the thoughts as they occur to you, or at a given time each day such as first thing in the morning.
    • Try to note a set number of things for which you are grateful. Keep the number reasonable. For example, look for 3 things each day.
    • Don't worry if the entry is a repeat of another entry.
  • Add to it as experiences and thoughts occur. 
  • Add pictures, drawings, mementoes or other reminders that help you remember what you are grateful about.

Review your journal periodically, say once a day in the beginning, and eventually once a week. It will help remind you of all that you have to be grateful for.

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