Gratitude Journal
Experts describe the power of gratitude in turning the downward spiral of depression around. Interestingly, earlier this year, I became stuck and couldn’t get traction to write my dissertation. Fortunately, my doctoral dissertation coach, Gayle Scroggs showed me about the gratitude journal.
So, I used the gratitude journal to get a grip on stress and anxiety during the extremely tense time of dissertation writing.
Now, I’ve finished my doctorate and still use my gratitude journal to stay motivated, creative and productive.
Here are 5 easy prompts for you to start your gratitude journal.
First, I use a sketch book and different colored gel pens. I write out the five questions or prompts for my gratitude journal on post-its. The first prompt is “I am grateful for …” I keep it simple and not too philosophical.
Next, Question 2. “What would make today great?” This question usually prompts me to articulate my daily goals or a simple pleasure I would like to include in my day. Prompt 3 is an affirmation about myself. Maybe a statement about my strengths or a life truth to help me keep my focus positive.
Then Prompt 4. “Name three amazing things that happened today.” This prompt helps me remember the good parts of the day. Question 5. “What have I learned or noticed today?” This last question helps me bring meaning or purpose to my day. Or it points out something to celebrate since I love learning.
Finally, I write in my gratitude journal 3 or 4 times a week. If I start feeling down, discouraged or unmotivated, that is a sure sign that I need to take out my gratitude journal.