How to Create a Gratitude Log in Your Bullet Journal
INTRODUCTION
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” – Oprah Winfrey
This quote by Oprah Winfrey sums up the importance of having a gratitude log. Let’s be honest – the world isn’t the most beautiful and perfect place at all times. Life can be tough, and there will always be challenges and difficult situations to deal with.
There’s ongoing violence, wars, pandemic, and at a smaller level, the stress and pressures of day-to-day life. From spending hours being stuck in traffic to the constant pressure of school or work deadlines, there is always something to complain about.
Instead of looking at the positives, we tend to compare ourselves to the best possible scenario. This has become more prevalent with the increased usage of social media and the idealistic “happily ever after” narrative in movies and books. This mindset can lead to feelings of dissatisfaction and unhappiness.
And don’t get me wrong – it’s perfectly natural to feel this way. We are humans, after all. And while all these problems and our feelings towards them are perfectly valid, changing our perspective a little can lead to a happier life. Gratitude journaling is a simple yet powerful tool that can help shift our focus toward the positive aspects of our lives.
Yes, there are all these not-so-good things happening around us. But at the same time, so many beautiful and amazing things are also happening in our lives. We can develop a positive attitude and increase our overall well-being by focusing on these aspects.
There is good and bad in everything – gratitude journaling allows us to look at the brighter side of things.
WHAT IS A GRATITUDE LOG?
A gratitude log is simply a place to write down the list of things you are grateful for each day.
Does it sound too easy? Well, that’s because it is!
A gratitude log is a simple and effective way to cultivate a mindset of gratitude. It involves taking a few minutes each day to reflect on the positive things in your life and writing them down in a journal or notebook. It could be something as simple as feeling healthy and energized or the beauty of nature around you.
Keeping a gratitude log can help shift your focus away from negativity and towards gratitude, leading to increased happiness and overall well-being.
WHY IS A GRATITUDE LOG NECESSARY?
When was the last time you truly appreciated going out in the warm sunlight in winter? Or the smell of freshly brewed coffee in the morning? Or the earthy scent of freshly mowed grass?
We love these things, but we often tend to dismiss them for being “insignificant” or “trivial.”
And that’s not entirely your fault. Most of us have been led to believe, either through direct or indirect conditioning, that true happiness can only be obtained when we do something extraordinary or reach certain milestones. But that’s simply not true.
Research has shown that practicing gratitude can significantly impact our mental well-being. In fact, a study conducted by Dr. Robert Emmons, a leading gratitude researcher, found that people who regularly practiced gratitude journaling reported feeling more optimistic, satisfied with their lives, and even slept better at night than those who did not.
By fixating on what might make us happy in the future, we don’t value the things that do bring us joy in the present.
That’s where a gratitude log comes in. A gratitude log can help us shift our focus to the present moment and appreciate the so-called smaller and underappreciated things in our lives. It can be as simple as jotting down a few things you’re thankful for daily.
To start a gratitude log, you don’t have to write life-changing or grand statements like “I’m grateful for free education for all policy.” Instead, try to write something that means something to you.
Set aside a few minutes each day, preferably at the same time, and reflect on the positive experiences or moments from your day. Some things I write (frequently!) are: “I got to sleep for an extra hour today,” “I’m happy for the song, which is perfect for my mood today,” “I’m thankful for the delicious food I had today.”
The simple act of acknowledging and appreciating the good things in our lives can profoundly impact our overall well-being.
HOW TO START A GRATITUDE LOG
One of the most effective ways to practice gratitude is by keeping a gratitude log in your bullet journal.
Here are some steps you can take to get started:
- Designate a page or double-page spread for your gratitude log:
I go with a double-page spread for every month, but if you don’t have monthly spreads in your bullet journal, you can just designate a few pages for this. If you find that writing this in your daily pages works best for you, go ahead with it. There’s really no right or wrong here. - Be consistent:
Try to write in it every single day. The most important thing is to be consistent with your entries. - Reflect on your day and jot down the things you’re grateful for:
Take a few minutes to really appreciate the things that happened during the day instead of writing the same five things every day without thinking about them. - Make it a habit:
Make it a habit by setting a regular time for writing a gratitude log. This means you’ll automatically be consistent. Some people prefer to do it early in the morning, while others write the gratitude log before going to bed at night. Do whatever works best for you. - Remember that you don’t need to be perfect:
If you’re unable to write something, please know that this does NOT mean you’re not grateful. Sometimes our minds are overloaded with other things that we can’t think of suitable things to write. In this case, you can refer to the journaling prompts given below. Don’t be too hard on yourself if you miss a day or two. Simply pick up where you left off.
WHAT TO WRITE IN A GRATITUDE LOG
You need to write five things you’re grateful for daily in your bullet journal gratitude log. But sometimes you just can’t think of anything.. or maybe you’ve had the worst day and can’t stop thinking about the negative things. In this case, perhaps these prompts will help you. Here are some prompts that can help you fill your gratitude log with meaningful entries:
- Did anything unexpected happen today that made you happy? Maybe a stranger complimented you, or you stumbled upon a beautiful view during your morning walk.
- Did you do something out of the ordinary today that led to feelings of satisfaction and joy? Maybe you ordered a different coffee and loved its taste or spent some quality time with a loved one.
- What made you smile today? It could be something as simple as your favorite song coming on the radio or a funny conversation with a friend.
- Who are some people in your life that you appreciate a lot? Take a moment to express gratitude for their presence and support.
- What are some small things that you love? Take a look around you; I bet you’ll spot at least a few!
And lastly, even if none of the prompts above worked, I guarantee this will!
- What are the things in your life that you can’t live without?
Your phone? A stable internet connection? Your room? Your car? I bet the list is endless…
Like I said earlier, the good things ARE happening around you. You just need to change your perspective :))
Remember that the most important thing is to cultivate a mindset of gratitude. Even on difficult days, there is always something to be thankful for. By keeping a gratitude log and regularly reflecting on the good things in your life, you can develop a more positive outlook and increase your overall well-being.
BENEFITS OF GRATITUDE JOURNALING
Still not convinced that you should start a gratitude log? Here are some of the many benefits of keeping a gratitude log.
helps improve your mental health
When you keep a bullet journal gratitude log, you solely focus on the positive things in your day. A high level of gratitude has a strong positive impact on psychological well-being, self-esteem, and depression. A recent study in 2020 also confirms that regularly practicing gratitude can help ease symptoms of anxiety and depression.
helps you develop a more positive attitude
Our minds are wired in a way that we tend to weigh negatives more than positives. This is called negativity bias. We tend to focus on negative things even when the experiences are insignificant or inconsequential.
While we can’t override this default setting altogether, a bullet journal gratitude log helps us to remember and think more about the good things and experiences. When practiced over time, it helps us to start living life more positively
reduces stress levels
When we express gratitude, our brain releases dopamine and serotonin, the two crucial neurotransmitters responsible for our emotions, which make us feel ‘good’. They increase our feelings of happiness and reduce our stress levels. Practicing gratitude regularly over time also builds our inner strength to combat stress.
physical benefits
Other than mental benefits, a gratitude log also has plenty of physical benefits. In fact, a study shows it can reduce the risk factors for heart disease.
helps you be more mindful
Gratitude journaling can help you be more mindful, which in turn, can decrease stress levels, lower blood pressure, improve sleep, and decrease depression.
improves your self esteem
By keeping a gratitude log, you spend more time appreciating the things you have and less time comparing yourself to others. Practicing gratitude also helps you feel better about your present circumstances, which can lead to feeling better about yourself and improving your self-esteem.
SOME AMAZING GRATITUDE LOGS TO GET YOU STARTED
In this gratitude spread, you just need to write down all the things you’re grateful for. The green, pink and blue colors used here also really go well with each other. And you can add a few doodles here and there to make it more attractive!
SOURCE: suncerulean
Here’s a cute and very easy to setup gratitude log. The pretty leaves and colors will make you want to come back to it every day!
SOURCE: Brightlife Studio
I love this gratitude spread and the saying here! “We may pass violets looking for roses” – isn’t that what we all do in our lives?
SOURCE: Nicol
Line-a-day journaling is a perfect way to keep track of things you are grateful for. Plus, this simple spread looks so fresh and will motivate you to write in your bullet journal every day.
SOURCE: Xxvenhar
This gratitude log is perfect for summer! The fresh yellow colors give summer vibes and you can also include the flower and honeycomb doodles to make the spread pop out.
SOURCE: magicalbujo
Every day is a new opportunity and each new day offers us various reasons to be joyous. This spread will encourage you to be mindful and think about at least one thing that made you happy!
SOURCE: Alison Oakes
If you love pretty things then you’ll definitely love this spread! Just make a cute floral border at the top and draw on the side to make this stunning gratitude spread!
This is a straightforward spread but still so cute nonetheless! Draw a simple pineapple and write with a decorative font and you’re good to go!
SOURCE: thedoodleplanner
Isn’t this such a cute spread?! Record the things that make you happy in this jar of happiness! It’s just like a cookie jar, but better 😀
SOURCE: Sylvia Lewis
You can use this spread in black and white or color it once you’re done writing for the day. The sun will remind you that being healthy and awake every day is also something to be grateful for!
SOURCE: Caitlyn Oschadleus
If you’re creative and artistic then you can go for this pretty, floral gratitude log. Use dried petals or paint different flowers to record your gratitude in this unique, flowery bullet journal spread.
SOURCE: nurajari
Pretty pink flowers make this gratitude log look absolutely stunning and beautiful. The spread also offers enough space to write multiple entries in one day. So don’t hold back!
SOURCE: Navpreet
“Each new day is a blank page in the diary of your life.” This gratitude log encapsulates this saying perfectly. Fill this blank page with the things that make you happy, and see how much more content you’ll be with your life!
SOURCE: m i l l i e
FINAL THOUGHTS
Practicing gratitude every day is one of the best habits I’ve taken up. It has so many advantages, as I’ve mentioned above, and it is also extremely easy to keep a gratitude log in your bullet journal or to make a gratitude journal.
With regular use, gratitude logs can have many long-lasting, positive effects on your life. They can help you lead a happier and stress-free life with a minimum amount of effort involved in it. You can choose from one of the beautiful spreads above or use a blank page for your gratitude log. It’s so low-maintenance, and it can honestly improve your life in so many different ways.
So, why not give it a try? Try gratitude journaling regularly, and let me know how you find it! Are you using a gratitude journal? What has been your experience?
Let me know in the comments below!
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