Welcome to Dose of Gratitude, a new quarterly column Unconditionally Herbegan to engage our readers in gratitude. Gratitude can be incredibly powerful, and we are putting this out there for you, our readers, to further explore gratitude, which can transform lives.   In case you missed it, we had a great feature on the benefits of practicing and cultivating gratitude in November. Take a look at that article as a primer to this series to learn more of the backstory of why practicing gratitude can be so beneficial (hint: improved mental health, enhanced relationships, increased resilience, greater sense of purpose, better sleep quality, and lower depression risks are a few research-backed benefits). 

In each quarterly Dose of Gratitude column, we’ll explore a specific gratitude practice. We would love to hear from you, too. Please get in touch with us through our website to share your strategies and examples of how gratitude has impacted your health and well-being.

Let’s explore one gratitude practice to get started on this journey – journaling!

Open journal with handwritten text for gratitude and thanksgiving and pencil on wooden table. Top view, copy space. Giving thanks to God Jesus Christ for blessings in personal notebook.

 A Dose of Gratitude – Journaling

How can you get your dose of gratitude this month? This week? Today?     For this quarter’s Dose of Gratitudestrategy, we’re spotlighting journaling.     If you haven’t tried it, why consider giving it a try? It’s something simple that anyone can do with only the cost of paper and pen, and it has the potential to be very impactful.

The hardest part of anything can be just getting started. Here are some easy ways to get started with journaling. It doesn’t have to be complicated!

Get Supplies:   Find a journal with a pretty cover, quote, or anything that inspires you to write. Or get a notebook or pad of paper if you want to keep it simple.   Make sure you have a pen or pencil at the ready, and you will be set.   

Create a Habit: Set aside a specific time for your gratitude journaling each day. Consistency can make it a regular part of your routine.    Starting at the beginning of the day – maybe while having your morning beverage – and writing down three things you are grateful for can be a simple way to start. Or perhaps you want to keep your journal or notebook by the bed and do it first after turning in each night. Either way, this can set the stage for a positive day or a restful night.

Keep It Simple: Your entries don’t have to be epic length. Even a few sentences can be impactful. Be specific rather than broad with your statements. This can make the practice more personal and more profound.   An example might be: “I am grateful for this warm cup of coffee/tea on a cold morning” instead of “I am grateful for plenty to eat and drink.”    There is no right or wrong way to journal, though the more specific you can be with your entries, the more personal and impacting the experience can be.

Get Creative:   Add some art, doodles, favorite quotes, stickers, or anything that strikes your fancy and inspires your focus on gratitude. 

Gratitude Prompts:  Ask yourself one or more of the following questions if you need inspiration for your journaling.

Words to Inspire

 “My day begins and ends with gratitude and joy.”  

Louise Hayes, American author and motivational speaker

 “Put some gratitude into your attitude. There is always something to be thankful for.”  

Unknown

“Practicing gratitude is how we acknowledge that there is enough and that we are enough.” 

Brene Brown, American academic, author, and podcaster