Fresh Daily Gratitude

I want to restart my daily gratitude practice. 

 I already own some beautiful journals, with the first several pages filled with lists of the usual people, places, activities, and sentiments I am grateful for family, friends, pets, travel, health, hobbies, etc.

 I have journals from different periods in my life because if you are going to start a new journaling practice, you need a fresh, new, pretty journal with clean pages to begin with. At least, that is how I feel about it. 

The trouble has always been that I start strong with the gratitude lists, and then I begin repeating myself. I change a word or image here or there, but it is basically the same thought, feeling, and idea.  I get bored with it and stop.  

Brendon Burchard, writer, coach, speaker, and founder of Growth Day, often comments, “If you aren’t grateful for what you already have, what you have already been given, why would God, the universe, the cosmos, or (fill in your belief) give you more?” 

I get that. Well, I understand what Brendon is saying.

 I still find myself complaining when I have no reason to do so. It’s so automatic. It’s clearly without thought. I am ungrateful even though I can literally make a very long list of what I am and “should be” grateful for.   

I’ve also tried to eliminate gossip from my life. I do my best to “stay in my lane,” but I am not always successful. Gossip can serve as a form of inclusion, connection, and even entertainment, but it can also be a damaging distraction.

Keeping a gratitude journal has been shown to increase awareness when you get stuck in a loop of complaining, negative thinking, and gossiping and put you back on the right track. 

 Taking part in volunteer work that benefits others or even reading biographies about less fortunate people can elevate your level of appreciation. 

The problem for me is not in discovering things I cherish in my life.  I am blessed and am keenly aware of that.  The issue has been in expanding the list and diving deeper once the significant items are covered. 

 Finding gratitude in simple things.

Appreciating nature. Random moments. Using all five senses:  noticing the stars at night, the coziness of a warm blanket, that first sip of coffee in the morning, children’s laughter, and the smell of fresh-cut grass.  

There are plenty of studies to show the benefits of gratitude journaling, from  Emmons and McCullough in 2003,  whose study showed that those who journaled greatly increased their overall physical and mental well-being, to a recent article from UCLA Health that stated keeping a journal improved heart health and sleep. 

So, If I wasn’t already convinced, there is actual science behind the benefits of keeping a gratitude journal. It is definitely a good thing for improved health, happiness, and reduced stress. 

With some additional research, I found the website of Melody Wilding, which offers the following prompts for finding gratitude when you feel “stuck” or on repeat: 

Prompts for Your Gratitude Practice

1. What’s something that you’re looking forward to?
2. What’s a possession that makes your life easier?
3. Open your phone or photo album and find a photo that you like. Why are you grateful for this photo? What are you grateful for in the photo?
4. What’s something or someone that makes you feel safe?
5. What do you like about your job?
6. How are you able to help others?
7. What book(s) have taught you a powerful lesson?
8. Write about a teacher or mentor who you’re grateful for.
9. What did you accomplish today?
10. What’s one of your personality traits you’re grateful for?
11. What mistake or failure are you grateful for?
12. Look around the room and write about everything you see that you’re grateful for.

Answers to most of these questions aren’t something I’ve considered before with my journal writing, but reflecting on them would undeniably expand my perspective of gratitude. 

There has been a recurring theme of thankfulness for me. A rigid definition. I’ve always thought gratitude needed to be about someone or something remarkable. At least the kind of gratitude that merits the time to write about it. 

But gratitude really doesn’t need to be all that complicated, does it? 

It doesn’t even have to be words.  It can be a picture, nature, sounds, or smells that remind you of happy memories. It can invite you to enjoy the serenity of the moment and the warmth of a passing feeling. 

It doesn’t even have to be real.  I can close my eyes and quickly imagine walking along the beach,  the sun on my face, waves pounding against the shore, shells and sea glass scattered around my bare feet, a white egret staring out into the horizon, and seagulls squawking overhead.  A particular beach in Florida is my go-to happy place, physically and mentally. 

So, I’m going to start my gratitude list again.  One simple item, one day at a time. In fact, I’ve already begun. 

At first, I had a hard time not filling out the first several pages and keeping to only one thing to note every day.  Months down the road, if it turns out that I begin to repeat myself even more than once, then I suppose that means I’m extra grateful for that particular entry. 

It’s ok.  It’s all good.  It’s all gratitude. I’m going to keep at it. 

 I’m going to try my best to keep it simple this time. I’m grateful for the awareness that I don’t always do that. (wink) 

Please feel free to comment below regarding your thoughts on keeping a gratitude journal, if it is a current practice for you, or something you want to start or restart like me.  

I am most definitely grateful to my readers.  Thank you! 

Keep smiling!

xx