“Acknowledging the good that you already have in your life is the foundation for all abundance.” – Eckhart Tolle
Did you know that the more you focus on what’s working, the more you attract it into your life? It’s not just about positivity, it’s about directing your attention to what truly matters. Your focus is your currency, and recognising what’s going right can shift your perspective and improve your overall well-being.
But does simply saying “thank you” count as true gratitude? Yes and no. While expressing it through words is important, real gratitude comes from feeling it. Think of it like a muscle — the more you practice, the stronger it gets. Over time, gratitude becomes a way of being, shaping your outlook, boosting your mood, improving your health, and reducing stress.
One of the easiest ways to build this habit is by keeping a gratitude journal — a dedicated space to jot down what you’re grateful for. Whether you do it daily or weekly, it’s a simple yet powerful way to bring more appreciation into your life.
How to Start Your Gratitude Journal
Starting a gratitude journal doesn’t have to be complicated. Here’s how to begin:
- Choose a Format
Decide how you want to keep your gratitude journal. A traditional notebook gives a personal, reflective touch, while a digital document or an app might be more convenient if you’re always on the go. Some people prefer using notes apps on their phone, while others like dedicated journaling apps that provide prompts and reminders. Choose whatever feels the most natural to you! - Set a Time
Pick a consistent time to journal — either in the morning to set a positive tone for the day or at night to reflect on what went well. If mornings feel rushed, a short evening ritual might work better. The intention to build a habit that feels good to you and fits seamlessly into your day. - Keep It Simple
Gratitude journaling doesn’t have to be complicated. Start by listing three to five things you’re grateful for each day. These can be big or small — anything from a meaningful conversation to a delicious cup of coffee. Allow yourself to truly feel the appreciation as you write.
Tips for Making It a Habit
Expressing gratitude isn’t just a habit — it’s a way of living. Here’s how you can make it a natural part of your day:
- Be specific: Instead of a general “I’m grateful for my job,” dive deeper. Why are you grateful? What moment stood out? Tap into the feeling and express it fully.
- Show up on tough days: Gratitude isn’t just for the good times. Even when you’re not in the mood, write something, no matter how small. That’s when it matters the most.
- Keep your journal within reach: If you’re using a physical journal, place it somewhere visible, like your nightstand, so it becomes part of your routine.
- Turn it into a ritual: Pair gratitude with an existing habit — write in your journal after your morning coffee or reflect on your day before bed.
You could also try this prayer meditation for gratitude as part of your practice: Saqib Rizvi Prayer Meditation for Gratitude Abundance
Mix it up — people, moments, little joys. Gratitude doesn’t have to be profound. It could be the warmth of your morning tea, a kind text, or a colour that caught your eye. The more you write, the more fun it becomes!
The Science Behind Gratitude and Well-Being
Gratitude journaling is a simple yet powerful way to focus on what’s truly important. It helps you become more self-aware, understand your values, and see how different aspects of life are connected. Writing down what you’re grateful for can bring a sense of perspective, reminding you that while the world is vast, you’re a meaningful part of it.
Research backs this up — studies show that practising gratitude boosts psychological well-being, self-esteem, and even reduces feelings of depression. In fact, regular gratitude journaling has been linked to a 5% to 15% increase in optimism, proving that the more we appreciate, the more we find to appreciate.
Conclusion
Just like we often reach for quick dopamine hits — whether it’s junk food or binge-watching, we can also choose to turn to gratitude instead. Taking a moment to jot down what’s going well reminds us that even on tough days, there’s still light. It’s not about ignoring how we feel but balancing the tough moments with appreciation.
At SoulSensei, we offer resources and guided practices to help you embrace gratitude and mindfulness. By making reflection and appreciation a daily habit, you can cultivate a more fulfilling and positive life.
