A Gratitude
Journal is a place to record and remember the little things you’re thankful
for. It is simply a space to reflect on those simple things you often take for
granted.
Research
has shown those who actively give thanks for the good things in their lives
reap all sorts of physical, social and psychological benefits. There are a few
pointers psychologists have found enhance the positive effects of gratitude
journaling. Some might seem a bit surprising to the experienced journalist.
Don’t
write every day. It sounds counterintuitive, but there’s
research to back it up! A study by psychologist Sonja Lyubomirsky found
journaling once a week, rather than several times, has more impact. Happiness
levels were higher for participants who wrote just once a week compared with the
more frequent writers.
- Personally, I am a somewhat relieved by this.
Writing something down every day seemed necessary yet like a chore. I’ve always
enjoyed reflecting on the week --- and it’s usually after the weekend.
Elaborate. Jotting down a
list of things you’re thankful won’t leave you feeling fulfilled. Digging below
the surface and writing details about the source of your gratitude will.
-
My own gratitude journal rarely mentions anything material and if it does, it
is simply in relation to an experience. Experiences, emotional bonds, and lessons
and realizations are mostly what I write about being thankful for.
Focus
on surprises.
Research shows positive, unexpected events leave us feeling particularly
grateful.
Subtract. On days when
you can’t find much to feel thankful for, try envisioning your life without
certain things or people, and you’ll quickly find there’s plenty to be grateful
for!
Slow
down.
It’s all a gift. UC Berkeley’s The Greater Good, gratitude expert and professor
Robert Emmons suggests thinking of each item in your journal as a “gift.” In
his studies he instructs participants to “Be aware of your feelings and how you
“relish” and “savor” this gift in your imagination.” It’s important to think
deeply about what it is you’re thankful for, and why.
No comments:
Post a Comment