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5 Tips For Effective Gratitude Journaling

Updated: Jun 21

About a dozen years ago, when I was wading my way through grief & depression, it was suggested to me to think of 3-5 things I am grateful for upon waking up each morning. Before my feet hit the ground, this would start my day off on a positive note and set the tone for the day.

My first gratitude statement was: “I am so grateful and thankful I got the perfect amount of sleep I need to get me through this day”


This helped, as I was having trouble sleeping. Once I did fall asleep, I would wake several times throughout the night. Affirming that I woke rested and having achieved the perfect amount of sleep helped me feel more ready to face the day.


Rule of the mind: What our mind believes, our body believes.


Eventually, I began sleeping through the night!


Soon, this practice was helping me so much that I started having my children write down 3 things they were grateful for each morning. We realized there were so many things to be grateful for. We decided to write different items each day. Being a new day doesn’t negate the gratitude for the things you wrote the previous day.


Sometimes I repeated gratitude statements (i.e. because I love my family so much it is still a regular gratitude statement) but I also recognize that there are so many other things to be grateful for I try to rotate through and add many.


I also increased my number to 10 items, because it became so easy to fill 10 spots.


As I learned about The Law Of Attraction and Manifestation, I also decided to add another 10 gratitudes. These are things I desire to call into my life. I write them as if I already have them.


Example: "I am so grateful and thankful for my large, comfortable, affordable home; I am so grateful and thankful I have perfect, optimal health (if you are having health issues, be specific daily about gratitude for that part of your world being healed and healthy); I am so grateful and thankful for my amazing (you can be specific here if you wish) new car; I am so grateful and thankful my business is producing 5 figure months; I am so grateful and thankful I am able to pay all my bills easily and effortlessly; I am so grateful and thankful my child was accepted into the college of their choice; I am so grateful and thankful I have healthy love in my life; I am so grateful and thankful I have supportive friends and family."


As we focus daily on the things we want to call into our lives, our brain believes it to be real and draws them closer to us, until they become part of our lives.


When you start this, you will be astonished to see how the stuff on the right side (calling it into existence) soon becomes statements of fact on the left side of your page.


1. Get a fresh composition book or journal with the intention to use only for this practice.


2. This practice will only take about 10-15 minutes (sometimes only 5 minutes). This is one part of my “Non Negotiable Morning Routine”. I like to write this with my coffee, tea or hot chocolate in the morning.


3. On the left page, write 5-10 things currently in your life for which you feel grateful. It can be anything great or small.

ie.. I am so grateful and thankful for my three children being healthy and happy; I am so grateful and thankful my grandson is happy and healthy; I am so grateful and thankful I have a warm and comfy home; I am so grateful and thankful I have family and friends that love and support me; I am so grateful and thankful I am able to pay my bills each month; I am so grateful and thankful I have heat and indoor plumbing…


4. On the right page write 5-10 things you are calling into your life. Write them as if you already have them. Feel it as if you have it when you write it. Whatever you desire in your life, this is the place to clearly state it.

Ie., I am so grateful and thankful my business produces high six figures yearly; I am so grateful and thankful for my new Tesla; I am so grateful and thankful I have healthy love in my life; I am so grateful and thankful for my perfect, affordable house; I am so grateful and thankful I am able to travel without stress…


5. Make this practice a daily non-negotiable. It is a wonderful way to start your day. It sets your day and your brain up for positivity and success.

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