Journaling is a great way to practise mindfulness. Taking time to write down your thoughts and feelings trains your brain to notice your internal world. Journaling can take many forms. Some people like to write about what happened in their day, while others like to write about their emotions or even their dreams.
One type of journal that can be particularly good for keeping a mindful outlook is a gratitude journal. Dealing with stress and worry can cause you to view the world in a more negative way and the positives can get harder to see. Practising gratitude can help you see through the fog of life and find the things that are most important to you, the things that you’re thankful for.
Starting a gratitude journal is really easy:
1. First, you need a place to write your journal entries. You could pick out a nice new notebook to use as your journal if you like, but you could also use one you already have, or you could even use a notes app on your phone.
2. Start small by writing down one thing that you are grateful for every day. Some days you might find it hard to think of something, but be patient with yourself. Don’t worry if you miss a day, you can always try again tomorrow.
3. Once you’ve been keeping a gratitude journal for a while, you can read back through some of your entries to lift your mood if you’re feeling low.
Questions to consider when making your journal entries:
1. What am I feeling right now, and what might these feelings be trying to tell me?
2. What’s within my control today, and what isn’t?
3. If I spoke to myself the way I speak to someone I love, what would I say?
4. What drained me recently? What energised me?
5. What is one small act of care I can give myself tomorrow?
