5 Tips for Maintaining a Gratitude Journal

gratitude Jan 31, 2022

By Dr Tshidi Gardiner, BSc BVSc Pg Cert Surg MRCVS PN1

Welcome to the fifth of my five blogs on cultivating an Attitude of Gratitude

There are many proven benefits that you can gain by keeping a gratitude journal. The time that you take to purposefully think and write down the parts of your life that fulfil you can pay substantial dividends. Research-based tips and your favourite pen can help you create a gratitude journal. Here are five tips for maintaining a gratitude journal.


Tip #1 – Make it a Routine

Scientists have extensively studied the science behind creating habits. Keeping a gratitude journal as a way to feel happier, over the long term, has to be a part of a daily routine. Select a time to write in your journal and plant cues to remind yourself to write in it daily. Write in the journal often enough to create a habit, but not so often that you become immune to the impact. 


Tip #2 – Write in Detail

Writing in your gratitude journal shouldn’t be just another thing that you have to cross off your list. If you are approaching your gratitude journal in this way, your denying yourself the benefits that you can gain from the practice. Be present and conscious of the notations you are making. Be sure to journal in detail and think deeply about the things that have recently impacted your life. 


Tip #3 – Acknowledge the Negative

You will never be able to escape the challenges of life altogether. Any number of difficulties can affect our feelings of gratitude. However, if we try to rush through these struggles, or fight to find gratitude, we can end up fuelling emotions of defeat and anxiety. So, when you are facing challenges, allow yourself to feel the negative. 


Tips #4 – Uncover Gratitude in Unexpected Moments

Challenge yourself to find gracious qualities in your life's more difficult events. The purpose of having a gratitude journal is to help you savour the fruits of life, but there is more gratitude that you can uncover. For instance, were you getting ready to leave for work only to find out your car has a flat? Find gratitude in the fact that you weren't driving the vehicle when the tire gave out.


Tip #5 – Practice Gratitude for the Right Things

People who are consumed with the accumulation of material acquisitions and wealth are less likely to be happy compared to those who are grateful for what they currently have, according to research. Rather than showing gratitude for the material things for the sake of ownership, focus on what you are afforded with those items. 

Keeping a gratitude journal will help you focus on the positives in your life and result in you being happier and overall, healthier. 

Remember, you don't need any specialised equipment to practice gratitude. All you need to do is use your head and your heart. If you want to achieve more in life, there are so many ways.

A method I believe can bring you emotional success is this: Gratitude. I’ve written a report called: “Greatness Through Gratitude - 5 Steps To Practising Gratitude For a Life of Greatness and Happiness”.  Click on the link below to download your copy right away.


It won’t cost you a thing. Ok, maybe 5 minutes of your precious time but if you’re ready to reach the next level by working on this one habit, then make sure you get this. 

My name is Tshidi. I am a Life Coach who specialises in Mindset Mentorship & Holistic Wellness Coaching. I hope you find this series of blogs helpful. If you are finding yourself struggling with stress, burnout, how to implement self-care practices and create more time to love yourself. I can help hold you accountable and guide you through this process. Remember, you are not the only one struggling to find time for yourself, so don’t feel like you need to walk this path alone. I’m here for you! 

Please don't forget to download your copy of the Greatness Through Gratitude: 5 Steps to Practising Gratitude for a life of Greatness and Happiness.

Much Love & Appreciation


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