Gratitude Journal

Science says one of the most important keys to happiness is to be grateful. Yet this mindset doesn’t come naturally to us. Evolutionary programming has taught us to focus on danger to survive, so we instinctively look for the negative.

The best way to overcome this natural tendency is a Gratitude Journal, the highest payoff activity you’ll find. In just a few minutes a day, you can permanently change your mindset to be grateful, which in turn has an extraordinary impact on your happiness.

Each day, write down three things you're grateful for. Everyone should have many things they’re grateful for; you just have to shift your focus to think about it. Consider our amazing civilization that makes it so easy to have food, shelter, and clothing. Look at the beauty of nature. Think about the people in your life, your health, your home, your freedom, and your opportunities.

But don’t take the lazy way out and repeat vague platitudes like “my family” or “my health”. To be impactful, you should reflect upon your day to think of specifics for which you are grateful. The reflection and recognition of gratitude not only make you happier and more positive in the moment, but research has shown that it has long-lasting effects.

Studies have shown benefits in addition to increasing happiness, including lower stress, reduction in depression and anxiety, improved well-being, enhanced relationships, increased resilience, and even better physical health. 

The explanation has to do with Neuroplasticity and the Reticular Activating System (RAS), a part of your brain that filters out most of the billions of sensory inputs that surround us each day.  Expressing gratitude can actually rewire your brain. Over time, consistent gratitude journaling can strengthen neural pathways associated with positivity, making it easier to maintain an optimistic outlook. And when your RAS knows that you are looking for things to be grateful for, it starts presenting them to you throughout the day. You’ll start noticing all of the positive things that actually surround you all day long.

So start a Gratitude Journal today! There is a place in the Happiful Planner to write down your Gratitude Journal each evening. Personally, I also review and reflect on them in the morning, getting a double dose of gratitude each day.