Finding Your Unique Approach to Gratitude Journaling
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Chapter 1: The Journey of Gratitude Journaling
A few months ago, I shared my experiences with starting a daily gratitude journal and how it was progressing. At that time, I was jotting down three things every morning that I appreciated. I felt it was time to reflect on what has been effective and what hasn't.
These days, I must admit, I don't always manage to journal daily. I've decided to focus on doing it in the morning when I need a positive mindset the most, instead of at night when I already have a set routine. This shift has made it trickier to maintain consistency.
Initially, I wrote down three things I was thankful for each day. Often, these included material comforts like central heating, running water, my smartphone, cookbooks, and laptop. I also expressed gratitude for my partner, family, and friends. However, this began to feel monotonous.
“Oh no, now I must think of three new things to be grateful for,” I would grumble to myself some mornings, feeling a bit resentful. It’s not that repetition is a problem; rather, I began to see gratitude as a tedious chore to check off before moving on to other tasks.
I found it beneficial to reframe negative experiences and focus on the positives that help me navigate them. For instance, I appreciated having running water the day after a water main break left us without clean water for most of the day. I also felt thankful for the foresight to stockpile emergency water supplies.
However, I craved more depth from this practice. As I established a more regular routine of acknowledging my blessings, I realized I started this journaling journey to shift my overall perspective on life. The ongoing pandemic continues to disrupt my community, affecting my friends and my workplace, while the political climate remains disheartening, leaving me feeling somewhat adrift.
As many of you know, I’ve been contemplating my perfectionism lately. This trait often manifests as relentless self-criticism, which, in turn, diminishes my confidence in taking risks. Rarely do I dare to embark on uncertain endeavors if I anticipate berating myself along the way.
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How can I leverage this daily practice to boost my self-confidence? The first idea that came to mind, albeit cringe-worthy, was affirmations. As a cynical perfectionist, I have a disdain for affirmations; they often come across as insincere or overly sentimental.
Yet, acknowledging that I genuinely need to improve my self-esteem, I realize I won’t magically become more confident. It’s something I need to actively cultivate. Now, during each journaling session, I write down one thing I'm grateful for and include a personal affirmation. These affirmations might be:
- I deserve self-confidence.
- It’s okay to make mistakes without self-reproach.
- I can plan and see it through.
Writing these statements often makes me cringe. What a ridiculous exercise, I think! Yet, there's a sense of satisfaction in putting these thoughts down. I reread them and mentally reinforce their messages.
Thus far, I can’t claim that affirmations have drastically transformed my life, nor can I say the same for gratitude statements. However, I do believe they are beneficial. Writing them down makes me feel better about myself and more empowered, and I hope they will contribute to a positive shift in my mindset.
And isn't that the essence of this practice? Do you engage in gratitude journaling, affirmations, or similar activities? How have you modified these practices to fit your needs? Do you think they will be beneficial for you? I’d love to hear your thoughts!
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Chapter 2: Practical Guides for Gratitude Journaling
The first video, "How to Start a Gratitude Journal You'll Actually Keep," offers practical tips for establishing a sustainable journaling routine, perfect for those starting their gratitude journey.
The second video, "Setting up a Gratitude Journal | Quick Guide | How To | Tutorial," provides a concise tutorial on effectively setting up your gratitude journal, ensuring you make the most out of this practice.