How to Start a Gratitude Journal with Tips

Can you immediately think of 3 things that you are immensely grateful for? Some may reply to this proactively while others may have to think long and hard. Being thankful- is an act that’s connected with positive emotions, good experiences and an overall feeling of happiness. Gratitude is often linked with a higher power as it improves our overall sense of self.

A gratitude journal is a popular practise that helps us see our present in a positive light and serves as a memoir of happiness for the future. Researchers point towards some impressive social, psychological, and physical health benefits that this brings. It’s similar to keeping a diary and requires just a few minutes of happy, self-reflection each day. In this blog, we’ll cover some useful tips that can help you. Read on!

Get a journal

The first step is to buy a good journal where you can pen your thoughts. It’s a matter of personal preference whether you wish to go for a hardcover notepad or a digital journal. Physical notebooks are ideal for quickly jotting down things and can be carried around everywhere and digital journals require less maintenance and are accessible online anytime.

Make an effort

Even on days where you feel no inclination to feel thankful, you should still write in your journal. This practise serves as a reminder that every moment of our life has something beautiful to offer. The experience can be as small as eating your favourite meal or as big as moving into a new home. Inculcating this exercise in your daily schedule will be easier if you focus on its benefits.


Focusing on all the good things in your life puts you in a state of calm and lowers stress levels as deep self- reflection of things can help you feel content and thankful. This will give you a deeper perspective into your life and help you learn more about yourself. With continuous, dedicated effort, you will soon learn to channel your thoughts and energies into things that make you happy.

Use pictures

Images have a way of getting our attention and taking us down memory lane. You can always include pictures of your family, friends, favorite holiday and other cherished moments in your journal. This will add a personal touch and help you relive happier times.

Be frank

Don’t overthink on what does or doesn’t deserve a place in your journal. No thought is small or insignificant if it makes you happy. Here’s a list of things worth writing about:

• Silly things you did that made you feel like a kid again

• Good weather

• A dinner or lunch with friends

• A surprise gift or party that was thrown for you

• Recovery from an illness

• Playing with your pet

Don’t be daunted

Often the idea of writing feels like a daunting one to those not accustomed to it. Putting your thoughts in your personal diary is not like writing a blog or a book, so you don’t have to worry about mistakes. Express yourself as you please and don’t worry about the writing style or having a pattern, as this is a personal collection just for you.

Get creative

You can get as creative as you want with this journal in terms of writing and decorating it. Add colours, notes, pictures, glitter and just about anything else that appeals to you. This collection of precious moments should have a personal touch and make you feel warm and happy.

Lastly, analyze how this journal makes you feel and the changes it has brought in your thought process and outlook towards the world. Channelling your mind towards positive sources is critical to staying mentally and emotionally healthy. Online courses provided by the Toronto School of Management (TSoM) are great mental stimulators that imbibe you with professional expertise. Click on the link and get started with a program suited to your capabilities.