Creating a gratitude list is a key component in Wellness Journals. Creating a gratitude list forces the individual to start looking for and seeing the positive. Journaling gratitude creates a paradigm shift for the individual. When creating a gratitude list, there is only one real rule… it must be positive. I also suggest that people avoid repeat things, but this can be very difficult. On numerous occasions I have read back in my gratitude list, and found repeated entries.
There are impressive benefits to writing down things that you are grateful for including greater physical wellbeing, mental wellbeing, less depression, reduced anxiety, and a more positive relationship with family and loved ones. I recommend to my clients that they come up with at least three unique things each night that they are grateful for.
In my experience it is easier to do this if you add the activity to an already established habit. I have had good results in suggesting that individuals with spiritual beliefs write in their gratitude list each night before saying their evening prayers, including the things that they are grateful for into their prayers. Alternatively I encourage those individuals who regularly mediate to write in their journals before meditating. Look for some activity in which you engage on a daily basis, it will make remembering to write in the journal easier. It does not matter what time of day that you journal what you are grateful for. Whenever is easiest for you.
Remember not to get too picky about spelling, grammar, and how your handwriting looks. It is more important that you do it. Some studies have shown that doing it two or three times a week is as effective as doing it every night, so don’t worry if you forget a night.