Often times, one feeling can promote another. During our 30-Day Challenge, we’re seeking ways to create calm in our lives. Today, I’d like to introduce you to the importance of gratitude. Feeling grateful for what you have in your life can lead to a tremendous number of other positive feelings. One tool to help you harness the power of gratitude is a journal. Let’s explore the concept of feeling grateful and using a gratitude journal to practice mindfulness.

About a Gratitude Journal

A gratitude journal is a place where you write down what you’re feeling grateful for each day. It can be in paper or electronic form, depending on your preference. There are beautiful bound journals that might appeal to someone who likes the feel of putting pen to paper and who appreciates the artistry of a physical book. You can also find apps and programs to help you keep your journal digitally if that’s your preferred method. The point is to secure a resource in which you can record your daily ramblings of gratitude.

Benefits of a Gratitude Journal

Reminding yourself on a regular basis of all that’s good in your life comes with a host of benefits, all of which will help lead you to the calm you seek. Gratitude helps to slay a lot of negative emotions. In today’s digitally connected world, especially, it’s easy to compare yourself to others and to think you’re lacking. Gratitude helps to push envy, insecurity, and fear aside. Essentially, it can lessen depression and anxiety, leading you to feel happier. When you feel grateful for what you have, it’s also more likely that you’ll begin to notice an increase in your self-confidence. You’ll feel more in control and able when you know you already have what matters in life. This perspective can also improve perspective, motivation, and mental fortitude. Finally, knowing what’s important in life leads to stronger relationships. It encourages you to treasure and appreciate the important people in your life.

How to Keep a Gratitude Journal

As I said, it doesn’t matter which type of format you use. What’s important is that you use it on a regular basis to gain the best effects. Maintaining a sense of gratitude requires maintenance. Keeping your journal daily is probably best, but even setting aside three times a week will help. Many people choose to end their day by recalling what they’re grateful for. This is a wonderful practice to start with. You might decide to try a different approach later. Regardless, keeping a gratitude journal is easy. Simply write down three to five things that you are grateful for each day. Try to make them specific. Even something as small as receiving help on a project from a colleague will do, as long as it reminds you of something you value.

There you have it. A gratitude journal is a powerful tool for bringing more calm into your life. I highly recommend it. Why not start yours tonight?


If you’re ready to explore ways to bring more calmness into your days while gaining a sense of control and self-confidence over your world, take the 30 Days to Mastery: Creating Calmness, where over the course of 30 days, one step at a time, I share with you what I know about becoming cool, calm, and confident in the face of constant obstacles and stress. After exploring some of the things that contribute to all the tension you’re feeling, I’ll offer you concrete and usable tips to help you start to bring more peace to your world. These suggestions are all quite simple and actionable and you can begin to incorporate them into your daily routine.


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