From Grumpy to Grateful: Change Your Outlook with a Gratitude Journal.
"Gratitude is the understanding that many millions of things come together and live together and mesh together and breathe together in order for us to take even one more breath of air, that the underlying gift of life and incarnation as a living, participating human being is a privilege; that we are miraculously, part of something, rather than nothing."
This is how the poet Mary Oliver described the essence of gratitude, a powerful emotion that can transform our lives and our world. Gratitude is not just a feeling but a practice, a habit, a way of seeing and being. One simplest and most effective way to cultivate gratitude is by keeping a gratitude journal.
I’m never more focused or at peace than when I journal at the end of my day. In the past that journaling ended up being lists and to-dos. It’s always helpful to get lists out of your head. But gratitude journaling is different. It provides a sense of well being to itemize our day not in terms of what was left undone, but with appreciation. Too often I end a run feeling slow or go to bed feeling like my house is messy or I didn’t do enough with my time. Through gratitude journaling my perspective changes. I’m happy for the ability to run, the views of the Merced river, the sun on my face, my dog by my side. My house goes from being messy to cozy and I can nearly tear up with the great fortune I have to live in a comfortable home in a safe neighborhood. Gifts from the people in my life are even easier to itemize. Tonight I will write about my friend Schree who shared recipes with me and took time to pick up an enormous bag of fenugreek at the Indian Grocery near her home and my son Jack who sent me a funny video of him and his friend skiing under a low log. Taking time to be grateful creates joy!
Rather than kicking off the new year with a radical exercise routine or diet, I’m planning to kick-off a month of daily gratitude journaling and I invite you to join me. Write by hand or type at whatever interval works for you, such as daily, weekly, or whenever you feel inspired. It can be anything from a notebook, a diary, a planner, an app, or a document on your computer. Apple just launched a new journal app on the recent IOS update which is handy. The point is to make it easy and convenient to access and use.
Why keep a gratitude journal? Because it can help you appreciate the beauty and bounty of life, even when things get tough. It can help you focus on the positive aspects of your life, reduce stress, and improve your well-being. It can also help you connect with others and the world.
There are many ways to practice gratitude journaling, but here are some general tips to get you going:
Be specific. For example, instead of "I'm grateful for nature," you could write, "I'm grateful for the snow-capped peaks of the Sierra Nevada that make me feel awe and wonder."
Go deep. Rather than listing many things briefly, focus on one or a few things and explain why they are essential and how they make you feel.
Get personal. Write about people who have shown you kindness, generosity, or support rather than just things or events. You can also show your gratitude to them by sending a note, a text, or a call.
Try subtraction, not just addition. Imagine how your life would be different without some of the things or people you are grateful for and how fortunate you are to have them. This can help you avoid taking them for granted.
See good things as gifts. Instead of feeling entitled or expecting good things to happen, view them as gifts you receive from others or the universe. This can increase your sense of gratitude and wonder.
Savor surprises. Pay attention to the unexpected or surprising events that bring you happiness or satisfaction, and write about how they surprised you and why they are meaningful to you.
Aim for variety. Try to write about different things each time you journal, or focus on various aspects of the same thing. This can prevent you from getting bored or repeating yourself.
Write regularly. Choose a time and a place that works for you, and stick to it as much as possible. You can also set a reminder or an alarm to help you remember. Writing regularly can help you form a habit and reap the benefits of gratitude.
If you need some inspiration or guidance, you can also check out some of the resources I found for you:
Greater Good in Action: This website offers a detailed explanation of the gratitude journal practice, along with some examples, variations, and evidence of its effectiveness.
Use journaling to counter stress and uncertainty: This article explains how gratitude can help you cope with uncertainty and stress and provides some tips on cultivating it in your daily life.
How to Keep a Gratitude Journal, With 16 Prompts to Help You Get Started: This is a list of some questions or prompts from Jennifer Huizen that you can use to spark your gratitude journaling, such as "What made you smile today?" or "Who is someone you admire and why?".
Get started on January 1st or today! In closing here is a beautiful Mary Oliver poem about home and winter. Don’t forget- somebody loves you!
Walking Home from Oak-Head
by Mary Oliver
There is something
about the snow-laden sky
in winter
in the late afternoon
that brings to the heart elation
and the lovely meaninglessness
of time.
Whenever I get home—whenever—
somebody loves me there.
Meanwhile
I stand in the same dark peace
as any pine tree,
or wander on slowly
like the still unhurried wind,
waiting,
as for a gift,
for the snow to begin
which it does
at first casually,
then, irrepressibly.
Wherever else I live —
in music, in words,
in the fires of the heart,
I abide just as deeply
in this nameless, indivisible place,
this world,
which is falling apart now,
which is white and wild,
which is faithful beyond all our expressions of faith,
our deepest prayers.
Don’t worry, sooner or later I’ll be home.
Red-cheeked from the roused wind,
I’ll stand in the doorway
stamping my boots and slapping my hands,
my shoulders
covered with stars.
