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- Day One 1 9 1 – Maintain A Daily Journal Impact Factor
- Day One 1 9 1 – Maintain A Daily Journal Articles
The popular, award-winning journaling app is now available on Android! Our daily journal app will keep track of every chunk of your memory in a convenient and secure way and it’s versatile too. It can be your calendar journal, memory journal, travel journal and it’s great for both men and women. ? Simple Memory Calendar From once-in-a-lifetime events to everyday moments, Day One’s. Infographics maker – templates 3 2 2 download free. The ‘On This Day’ feature in Day One is basically a walk down memory lane. Though it’s easy to browse and read from my over 2500 journal entries, Day One provides a daily listing of all past journal entries written on the current day.
Gratitude — the quality of being thankful; readiness to show appreciation for and to return kindness. Learn how you can reap the numerous benefits of gratitude and how to create a regular gratitude journal practice.
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Gratitude is a powerful emotion.
It can transform your life and open up incredible opportunities for love, joy, and success.
It shifts your perspective and helps you find the good in each and every moment.
How to find gratitude when we need it most
People who practice gratitude are predominantly happy and easygoing because they always see the positive in most negative situations.
But it’s often when we need gratitude the most, that it’s difficult to find. When you’re overcome with grief, sadness, anxiety or anger, it’s hard to see what’s going right in your life.
Getting in the habit of keeping a gratitude journal is an excellent way to ensure you experience the benefits of gratitude when you need it most.
In this article, we explain the benefits of gratitude and why it’s such a powerful force. We also walk you through the steps of creating a gratitude journal, and give you advice on how to maintain the habit of writing down what you’re grateful for.
The (Many) Benefits Of A Gratitude Journal
Complicated problems need complicated answers, right?
When intense, painful situations arise, it just doesn’t seem logical that there is a simple solution. This line of thinking often prevents us from accepting answers that could potentially solve our problems.
Gratitude is a simple solution to complicated problems. By disabling painful or seemingly debilitating problems, the simple act of practicing gratitude can bring joy, hope and light to the darkest of times.
Look for positive aspects to any situation no matter how grave the outlook.
Life is balanced by negatives and positives. Your focus on a situation will shape your attitude.
Recall inspiring stories of personal loss that touched your heart, yet created enlightening beauty out of its pain. The everyday heroes of those stories found hope and happiness through gratitude; it wasn’t a fluke.
Journaling your way into happiness
David Steindl-Rast, a Benedictine monk who focuses his work on the benefits of gratitude, said this in his 2013 Ted Talk:
“What is the connection between happiness and gratefulness?
Many people would say, well, that’s very easy.
When you are happy, you are grateful. But think again. Is it really the happy people that are grateful?
We all know quite a number of people who have everything that it would take to be happy, and they are not happy, because they want something else or they want more of the same.
And we all know people who have lots of misfortune, misfortune that we ourselves would not want to have, and they are deeply happy. They radiate happiness.
You are surprised. Why? Because they are grateful. So it is not happiness that makes us grateful. It’s gratefulness that makes us happy.”
The greatest benefit of gratitude is happiness — which of course is the one goal that we’re all seeking to achieve.
Most people would sacrifice everything to find happiness, and most of our life choices are made with the aim of eventual happiness.
Simply put, happiness is the biggest motivator for all of the decisions we make.
A few typical, though misguided, aspirations:
- If I find true love, I’ll be happy.
- If I am successful in my career, I’ll be happy.
- If I’m healthy, I’ll be happy.
Happiness isn’t found in things. It is gratitude for what we have that creates happiness.
Following the Law of Attraction, more happiness will gravitate toward those individuals who are already happy.
Gratitude doesn’t come naturally to most of us. Aiming for goals that aren’t met can make it difficult to pause and genuinely feel grateful for what you have.
But here’s the great news about gratitude: it gets easier with practice, and the perfect way to practice is to start a gratitude journal.
How To Create A Gratitude Journal Ritual (5 Easy Steps)
Creating a gratitude journal is pretty easy — buy a blank notebook and write down a few things you’re grateful for each night before you go to bed.
If this minimalist solution works for you, go for it. But, if you need a different approach, we’ll walk you through the most effective ways to start a gratitude journal. (You can find beautiful gratitude journal templateshere, here and here.)
Step 1: Select your journal with care
Make the ritual of gratitude journaling as much fun as possible.
Pick out a journal that visually stimulates you (you love how it looks!), or decorate an ordinary, inexpensive notebook with cherished pictures of people or things you love and care about (your children or pets, or inspirational words and images).
Get creative and have fun personalizing your gratitude journal. You are more likely to maintain the nightly habit of journaling if you love the look of your journal.
Not feeling particularly creative?
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Make your journal selection a special, rewarding experience. Go to a store that carries a variety of journals, or search online and treat yourself to a journal that inspires you. Gift yourself with a gratitude journal that you’ll love to look at every night.
Step 2: Create a ritual
Even before you begin writing in your gratitude journal, choose a ritual to repeat every time you journal. Consistency is the key here. Rituals implement a call to action for our mind, body and spirit by our muscle memory. Importantly, rituals create habits.
A few “ritual” suggestions are:
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- Lighting a candle
- Playing a favorite song
- Drinking a cup of tea
- Taking a relaxing bath
- Saying a calming prayer
Anything you decide to do is a great way to let your mind and body know that it’s time to focus on gratitude. Whatever you choose as a ritual, do it consistently. It strengthens the ability to turn action into habit, and it’s usually fun and relaxing, giving us motivation to form our habit.
Step 3: Express your gratitude
Gratitude journals can take on any desired format. Some journalers make a gratitude list of items to express gratitude — others draw images or create a collage of pictures; while a few write a poem to capture and motivate their gratitude.
Expressing your gratitude is very personal and totally up to you.
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Feel the gratitude as you write about it.
Even at the end of a terrible day, try to think of at least one good thing that happened that you can be grateful for, no matter how slight. Forget everything else, and just for a moment, write about that one, good, life event and why you feel grateful for it.
Gratitude journal ideas – What to be grateful for
- Your Family
- Your Health (or the absence of pain)
- Your sense of sight
- Your oldest friends
- Your sweet memories
- Your education
- Your work
- Animals
- The Ocean
- Cooling rain
- ….
Step 4: Celebrate quality
Our minds respond better to quality over quantity. One truly grateful, paragraph content can outweigh a list of 50 items. The emotion of gratitude is difficult to connect with a long list.
Dive deep into your gratitude journal about even minor topics, to help you reinforce gratitude in your life. Observe from within as your body and mind get used to experiencing gratitude. The deeper you feel gratitude for even the smallest parts of your life, the easier gratitude sensing becomes for you.
Step 5: Bookend your day
Regular, nightly writing in a gratitude journal is important because it closes your day on a high note. It empowers the feeling in your mind, and helps you infuse the thoughts into your spirit. This cue to your subconscious uses dreams to process and understand the important feelings you associate with those thoughts.
Celebrate a positive attitude for the start of your day by re-reading your gratitude journal entry in the morning. It is simply a double-ended bonus!
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How To Maintain The Habit Of A Gratitude Journal
Follow our outlined steps to get you into the habit of writing in your gratitude journal. Positive reinforcement along with repeating your gratitude journal habits can keep you motivated. Linkassistant 6 32 9. Journaling habits are a matter of personal choice.
Based on personality type, here are three methods to stay motivated enough to develop a habit.
Method #1 — Keep a daily gratitude journal
For many, daily repetition is the only way to reinforce a habit. If you are the type of person that gets a thrill out of achieving goals, this is a good method for you.
Set your alarm every night and make a commitment to write in your gratitude journal every single night before you go to bed.
Method #2 — Write at least once a week
For others, daily record keeping is so overwhelming that the goal is soon given up on altogether.
If your New Year’s resolutions are abandoned by February, then daily journal writing may be too much for you. That’s totally okay — gratitude journals are effective, not because you do them every day, but simply because you get your mind and body accustomed to expressing gratitude.
Target a goal of journal writing once a week. Set an alarm for Saturday or Sunday and, if you still haven’t written in your gratitude journal that week, go ahead and do it that night. Most people fall into this category, so don’t beat yourself up about only writing once a week.
Method #3 — Reward yourself every time you write
For some, an immediate reward is key to sustaining a daily journal (or anything). Simple self-sleuthing may uncover the fact that your only long-term habits are those that provided instant gratification. Don’t blame your brain chemistry.
The good news is that starting a habit is easy. Select your motivating reward and give it to yourself on a short or long-term schedule that makes sense to you whether nightly or after 30 uninterrupted days of journal writing.
Design your personalized ritual by following the steps outlined for creating a gratitude journal and choosing a method to maintain the habit. You’ll start a valuable ritual for one of the best things you’ve ever done for yourself and your family. Gratitude creates happiness, and who could really ask for more.
How do you journal about gratitude?
Most people think that learning is the key to self-development
It’s how we were raised – when we were young, we studied algebra, read history, and memorized the names of elements on the periodic table.
But once you grow up and experience life, you realize that you can’t ‘learn certain things – like personal growth.
Vishen Lakhiani, founder of Mindvalley and New York Times Bestselling author, discovered that the key to self-development was not to ‘learn’, but rather, to ‘transform’.
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Journaling! It's a mindful practice that's been shown to reduce stress and anxiety, so naturally there is massive pressure to be good at it. To begin with, let's do away with that: try keeping a journal if you want to keep a journal. Never mind all those picture perfect bullet journals clogging up your Instagram feed (how do those people have so many different colored pens? How are they always balancing mugs of tea on their bedspread with minimal spillage?). Your journal is for you, so find a practice that makes you feel relaxed, or engaged, or mindful or cathartic or whatnot, and stick with it. Never mind what you think a journal is supposed to look like. Here are a few tips to help you get started.
Now, when I say 'here are tips for journaling if you are absolutely terrible at journaling,' I'm going to assume that you (like me) are a genuine nightmare diary-keeper. I'm guessing that you have a shameful stack somewhere of beautiful, leather-bound journals, with one to three pages of each filled out and the rest left mortifyingly blank. But never fear: here are some new strategies to give journaling a second chance, because you just might like it this time around:
Here's the thing: there are no actual rules to journaling. Let go of judgment. Yes, I know the bullet journals on Instagram are pretty. There are many pretty things on the Internet (Cakes! Makeup tutorials! Upcycled toddler dresses!) that seem deceptively easy but are actually very difficult and time-consuming to replicate in real life. So by all means, buy yourself a nice faux-alligator skin journal if that's your thing. But if you find it easier to record your thoughts on a Word doc, or on a legal pad, or on index cards, or on a voice memo, or in the note-taking app of your phone, that is 100% fine and still counts as journaling.
You can start by writing one sentence every day. Heck, you can start by writing one word every day. If it's helpful to you, buy a journal that already has a clear, labelled slot for writing every day, so you don't even have to bother writing down the date (you can even find one with daily writing prompts if that's your jam). The next time you pause to write a to-do list or a tweet or to check your email, take ten extra seconds to jot down one single thought you've had so far today on a post-it note. Congratulations! Journaling is just that but a lot more of it.
If you're having trouble with a paper and ink journal, you can start a blog. Many blogging sites will allow you to set your page to be accessed by a password, so you don't even have to share it with the world. You can also get together a group of friends and start an online group or email chain to share weekly or monthly life updates. Or you can find a pre-existing group on a site like Facebook or Reddit that exists expressly for other writers/dog lovers/fans of the same Twitch streams to vent about their lives. Just exercise a little caution here: make sure that whatever friends you're involving want to be part of a frequent info-dump. And make sure that any new groups you join are well-moderated and welcoming to personal life stories. Also, be very certain that you're always posting private thoughts to the appropriate closed group, and not to your aunt's timeline.
If you go the traditional journal route, pick one that you really like. That sounds obvious, but too often we feel obligated to write in journals that were gifted to us by well-meaning relatives. You don't have to use that blank flower-and-puppy diary you own unless you genuinely enjoy flowers and puppies. Pick out something that you think is cool or pretty, decorate it yourself, buy a nice pen, and feel free to journal in public so that people think you're mysterious and interesting.
Look, I'm generally against setting timers and reminders for things you enjoy, because that's a great way for pleasant distractions to turn into overwhelming chores. But if you're the kind of person who thrives on structure and schedules, then set a literal alarm or timer or reminder to carve out five to ten minutes a day for journaling. Just be sure not to beat yourself up if you skip it sometimes.
Sure, it's easy to say things like 'I will journal every morning before I leave the house' or 'I will journal every night before bed.' But most likely you will be rushing out of the house while still eating breakfast, or you will conk out on the couch while binging The Good Place, and you will not journal. Bring the actual dang thing with you, and try to jot down a few thoughts while stuck in line, or on the bus, or waiting for the dentist, or whenever else you have awkward gaps of time throughout the day.
I mean, fine, if what you really want is to keep a beautiful, hand drawn calendar of all the things you have to do and the money you spend, that's all well and good. But if what you want is to keep a journal that records all your thoughts and feelings and screenplay pitches, don't get hung up on writing out your daily schedule in your journal. Keep it separate from your planner or your Google calendar. One is for scheduling, the other is for free-form expression.
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You also don't have to write about your thoughts and feelings. You don't have to write about what you did that day. You can fill your journal with doodles and day dreams about being married to Jason Momoa. The point is to take a moment to write or draw and unwind, not to meticulously record every last thing that happens to you.
On the other hand, if you prefer to follow daily writing prompts, or answer the same five questions every day, or just write a three word summary of how you feel that evening, that's also fine. Again, it's about the process, not the product. Unless you become a famous person or a serial killer, no one else is ever going to read this without your permission.
End your day with journaling and a mug of tea! Have a special journaling blanket that you like to snuggle under! Put on your carefully selected journaling playlist! Write with a fluffy pen! Make journaling a nice, relaxing activity, not just another item on your to-do list.
Most important of all: Relax. Have fun with journaling. If you're not enjoying it, you can always stop. You don't have a moral obligation to fill out every page, and you can always pick it back up again. If you try to punish yourself into keeping a daily journal, there's just no point. The more you let journaling be a fun way to unwind, the more you'll want to journal.