Did you know that Wednesday was World Gratitude Day? It got me thinking about the power of gratitude and the practice of keeping a gratitude journal.
While I’ve had a long-standing practice of noting 3 things I’m grateful for most evenings before bed, I’ve recently returned to keeping a physical gratitude journal. Since I think mental health is just as important as physical health, for this week’s Fit Five Friday, I’m sharing some reasons why you might want to consider starting a gratitude journal.
Five Reasons to Start a Gratitude Journal
Mood Boost — When we focus on the positive things in life, our brains release dopamine and serotonin – two chemicals linked with feelings of well-being. An added benefit – when we experience feelings of gratitude, stress hormones are modulated, reducing anxiety and depression
Improves Overall Health — A 2003 study found that people who kept gratitude journals reported fewer health complaints, fewer symptoms of physical illness, and more time exercising (which also leads to the release of dopamine and serotonin).
Better Sleep — For those of you who have laid awake ruminating over the events of the day or worrying about what might be coming tomorrow, taking time before bed to write down a few things you’re grateful for has been shown to help set you up for a better night of sleep. Reflecting on the day and making note of the positive moments (however big or small) helps to shift your focus from your worries and clear your mind for a more restful sleep.
Increases Self Esteem — Through the practice of writing down gratitude for what you have, you’re less likely to compare yourself to others, or to view yourself as “less than” or “not enough”. It can help you to build mental resilience against the negative situations you encounter.
Space for Reflection — On those days when things are not going so well, a gratitude journal can be a space for reflection. Reading through your journal entries can help serve as a reminder to you that you have great people and things in your life – helping to reframe your mindset.
How do you practice gratitude?
Welcome to Fit Five Friday!
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I wish I’d know about the day as this week I’ve practiced anything BUT gratitude, so thank you for the reminder . I used to do this with my husband and kids at dinner time and it made such a difference for all of us. I’m not sure why we stopped but I think we need to return to it.
I love your point about Better Sleep – I’ve had a few restless months, and I think it’s because in those quiet moments before sleep, I’m stewing over all that’s wrong and not focusing on what I’m grateful for. Time to adjust that. Thank you Michelle.
You’re so welcome Shathiso.
I don’t write in a journal but I can see that it would be helpful for the reasons you’ve mentioned.
When I run solo I often think about what I’m grateful for.
I think I practice active gratitude but helping others when I can. Listening to them, supporting them, keeping in touch, planning activities etc.
“active gratitude” – love that Darlene!
I have not ever consistently kept a journal. These are great reasons to give it a try! I hope I practice gratitude in small ways every day
And that’s what matters most, right?
I love the idea but I have to say I’ve always been a bit “no” on the actual concept. However, I do really think it could benefit, especially these last 6 months or so, I’ve forgotten to really turn thoughts around and be more grateful about many things in my life. It may be social media that has put a sour taste in my mouth as I think there is such a think as gratitude and positivity toxicity. All that said… I may actually give this a try, it’s time to focus on the good and be more grateful.
Yes, I know what you mean about positivity toxicity, definitely can be a downside of social media.
It’s funny because in my post today I talked about finding moments of joy- which is kind of the same thing. If you’re focused on finding moments of joy- or things to be grateful for- you see more positives in your life. I’ve never actually kept a gratitude journal, but maybe I’ll try it out. Thanks for a great post!
Thanks Jenny! 🙂
Gratitude is key! I try to remember to think or things I’m grateful for every day. I’m bad at keeping journals, but did well with #100daysofhappiness social challenge a while back. I may try it again!
That sounds like a cool challenge!
I’ve kept a gratitude journal (or sorts) for a few years. Every night, I write down three things I’m grateful of for that day. On occasion, I get sidetracked and forget, but I always make sure to get caught up (which also forces me to reflect on more than just the current day). I’m a strong believer in gratitude…it definitely is a much more healthy thing to focus on rather than all the negativity around us.
I always appreciate your glass-half-full attitude Kim 🙂
Oh, this is so lovely, Michelle. I love this. I try to just be positive and giving in order to be grateful. I’m not always successful, but I do try.
On some days it’s easier to do than others, right?
I love this Michelle! I started this year writing down something I learned that day, something I loved and things I was grateful for, alas it all faded away. Sigh. I do practice gratitude while I run though. It puts me in a wonderful head space.
I agree – I find practicing gratitude during my runs really helps to shift my mindset, especially during those not-so-great runs.
I really like this idea! While I don’t write down what I am grateful for each day, I do have a section in my planner where I I write down my “good things” as they happen, which usually results in a few things a month.
I think it’s great that you keep track of the “good things” 🙂