Make a Gratitude Journal
Holiday Tip #3 Make a Gratitude Journal
Cultivating an attitude of gratitude is not only a great way to shift your mood and attention to what is going right in your life, but studies have shows that it will improve your overall health. In a Harvard Health Publication that focused on gratitue, the author reported on research done by two two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami (1). It said that, "one group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative)". After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation." This is such an easy and creative way to ensure a happier life. Another important study at USC discovered that it was important to be really specific about why you are grateful for that person, place, thing, experience, etc. We have listed some great questions (below) that you can use in your own journal. You should have plenty of room to write out a couple of sentences as to why you are grateful.
Try doing this activity with family, friends or loved ones. Sharing gratitude is sharing love and a meaningful way to give to others, especially during the holidays. Whenever I am feeling down or I am upset with someone, I look at my journal and I immediately feel that wave of gratitude come over me. I hope you enjoy this activity and adopt it as one of your favorite rituals. Happy crafting!
What You'll Need
-Colorful markers + pencils + pens
-Hole puncher + twine or stapler (to hold it together)
- stamps +stickers + other decorations
1. Fold your paper in half.
2. Punch one hole on the bottom and one hole on the top portion of the creased side of the sheets. Place twine through the holes to tie the sheets together.
Or you can just use a stapler and staple the edges.
3. Decorate your book using your markers, colored pencils and stamps. Let your creative side run free.
4. We recommend you place the following questions on the top of each individual page and answer below.
Of course you can change it up and add some of your own questions. Remember to be specific as to why you are grateful and feel free to write out a few sentences for each thing! See if you notice the difference of doing that versus just writing out a list.
Page 1 – Title Page: "My Gratitude Journal"
Page 2 – What are you grateful for now?
Page 3 – If all of your dreams came true what would your future look like?
Page 4 - Imagine you have manifested your dream future and is now your reality, what you will be grateful for once those dreams are true?
Page 5 – What is your daily mantra?
Page 6 – What yoga pose are you grateful for?
Page 7 – What inspirations are you grateful for?
Page 8 - Who are you grateful for and why?