Exhale<\/em>.<\/p>\n\n\n\n Okay, that\u2019s better<\/em>.<\/p>\n\n\n\n The above scene was closely inspired by my actual life. I\u2019ve found that mindless habits (like compulsive scrolling) can really amplify my stress.<\/p>\n\n\n\n In fact, I believe acting without self-awareness is one of the most dangerous things you can do.<\/strong><\/p>\n\n\n\n To bring myself back into balance, I\u2019ve integrated intentional, reflective practices into my daily life.<\/p>\n\n\n\n And gratitude journaling is one of the most powerful tools I\u2019ve tried.<\/p>\n\n\n \u201cWe\u2019ve studied more than one thousand people, from ages eight to 80, and found that people who practice gratitude consistently report a host of benefits,\u201d says gratitude expert Robert Emmons in \u201cWhy Gratitude is Good<\/a>.\u201d<\/p>\n\n\n\n According to Emmons, gratitude has been shown to strengthen your immune system, lower blood pressure, increase joy and alertness, and reduce feelings of loneliness and isolation.<\/p>\n\n\n\n If you\u2019re reading his article, you may already have your own gratitude journaling practice\u2013 regularly listing out everything you are grateful for in your life.<\/p>\n\n\n\n Recently, I have been experimenting with an even more powerful gratitude journaling method, and I would love to share it with you!<\/strong><\/p>\n\n\n\n I call it the Gratitude Journal 2.0 and I\u2019ve experienced numerous benefits:<\/p>\n\n\n\n So without further ado\u2026<\/p>\n\n\n\n Here\u2019s my advanced, 3-step method for squeezing even more benefits and insights out of your gratitude journal practice:<\/p>\n\n\n The basic list of gratitudes is the foundation of every gratitude journal.<\/strong><\/p>\n\n\n\n Start by choosing your journaling tool. Don\u2019t feel limited to any particular medium, just choose what you like best\u2013 paper notebooks, computers, note-taking apps, and voice memo apps are all fair game! If you\u2019re without a recording device, you can even meditate on your responses.<\/p>\n\n\n\n Find a comfortable position and remove any distractions as best you can. Then, begin listing everything you are grateful for. If you\u2019re using paper, make sure to space each item out\u2013 we will be adding more detail later.<\/p>\n\n\n\n Example from my gratitude journal:<\/strong><\/p>\n\n\n\n I am so grateful for the succulents thriving in my garden.<\/p>\n<\/blockquote>\n\n\n\n If you need an extra spark to get started, here are some ideas:<\/p>\n\n\n\n Now, let\u2019s take your simple gratitude list to the next level and describe why you are grateful for every item on your list.<\/strong><\/p>\n\n\n\n What does each item mean to you, specifically?<\/p>\n\n\n\n Thinking about WHY<\/em> will help you get to the roots of your gratitude. And as you unearth these roots, you will begin to see the many energetic connections between your soul and the rest of the universe.<\/p>\n\n\n\n Example from my gratitude journal:<\/strong><\/p>\n\n\n\n I am so grateful for the succulents thriving in my garden because it shows me that the earth provides for all living things, that seasons keep ebbing and flowing in reliable rhythm. My thriving succulents remind me that I am capable of nurturing another life and making the world a prettier place.<\/p>\n<\/blockquote>\n\n\n\n Gratitude is first \u201can affirmation of goodness,\u201d says Emmons. \u201cWe affirm that there are good things in the world, gifts and benefits we\u2019ve received\u2026 [and] The second part of gratitude is figuring out where that goodness comes from. We recognize the sources of this goodness as being outside of ourselves.\u201d<\/p>\n\n\n\n In the above example, while the succulents are certainly lovely, what they symbolize<\/em> to me is even more potent. My succulents represent the magic and power of the natural world\u2013 and my own innate capacity to tap into that rhythm.<\/p>\n\n\n\n Conjuring that big picture perspective immediately relaxes my body and breath. I see my unique microcosmic role in the intricate, overlapping systems that make up our universe, and so I release my grip on superficial thoughts and worries just a little. I am present.<\/p>\n\n\n Next, let\u2019s forge emotional pathways that lead back to your gratitude, for future use.<\/strong><\/p>\n\n\n\n For every item on your gratitude list, reflect on HOW that item (and the meaning behind it) makes you feel.<\/p>\n\n\n\n This emotional wisdom will help you tap into the physical, psychological, and social benefits of your gratitude practice under any circumstances. Relaxing your body, slowing your thoughts, and feeling connected with others can become an automatic reflex during times of stress.<\/p>\n\n\n\n Example from my gratitude journal:<\/strong><\/p>\n\n\n\n I feel immense joy caring for my succulents and watching them grow. I feel so comforted and inspired knowing that life is blooming all around me, supported by sunlight and water.<\/p>\n<\/blockquote>\n\n\n\n Using your emotions to cue desirable behavior is a strategy that pops up in James Clear\u2019s Atomic Habits.<\/p>\n\n\n\n \u201cEmotions drive behavior. Every decision is an emotional decision at some level. Whatever your logical reasons are for taking action, you only feel compelled to act on them because of emotion,\u201d says Clear.<\/p>\n\n\n\n Using the above example, by leaning into the positive feelings I experience while exploring my gratitude, I train my brain to come back to these thoughts (and thus these feelings) on command.<\/p>\n\n\n\n When I feel stressed, I find something to feel immediately grateful for, then run through Steps 2 and 3. Within a few moments, I can get myself to feel downright ecstatic! And further, I\u2019m much better equipped to make the necessary decisions to address the stressful situation.<\/p>\n\n\n One of the most effective methods for releasing control is to express a simple prayer.<\/strong> Prayer is not necessarily religious. But it is deliberate communication with a force outside yourself.<\/p>\n\n\n\n \u201cOur true safety lies in our capacity to align with the love of the universe,\u201d says spiritual self-help author Gabby Bernstein in Super Attractor<\/em>.<\/p>\n\n\n\n She\u2019s right. There\u2019s a reason why 12-step programs begin with surrendering to a higher power. Releasing control over a particular outcome creates the ideal emotional conditions for flow<\/a> and transformation.<\/p>\n\n\n\n Example from my gratitude journal:<\/strong><\/p>\n\n\n\n Universe, please continue to provide us with the abundant resources needed to nourish and sustain our bodies and souls.<\/p>\n<\/blockquote>\n\n\n\n This final step is extremely powerful. Through the magic of confirmation bias (or is it the law of attraction?), I start to notice more and more things to be grateful for. Positive people and joyful experiences seem to multiply.<\/p>\n\n\n\n It\u2019s impossible to prove whether there is a quantitative increase in the number of desirable events happening in my life. But what I can tell you for sure is this: My baseline emotional state is happier, calmer, and more optimistic.<\/p>\n\n\n Even in the midst of a crisis (like the harrowing pandemic we are all experiencing right now)\u2013 you always<\/em> have the power to bring your mind back into balance and awareness.<\/p>\n\n\n\n Gratitude journaling is a powerful tool for enhancing your overall wellbeing and reducing stress\u2013 and you can intensify those benefits by diving deeper into the details of WHY you are grateful and HOW it makes you feel.<\/p>\n\n\n\n Start small, and choose just one item from your gratitudes list to explore deeper today. Then, ask the universe for more.<\/strong><\/p>\n\n\n\n Notice what happens.<\/p>\n\n\n\n At the very least, you may feel a little bit better.<\/p>\n\n\n\n And that might make all the difference.<\/p>\n\n\n Gratitude journaling is one of the most powerful tools available for enhancing your well-being and reducing stress. Try this 3 step advanced gratitude journaling method to get even more out of your journaling practice. <\/p>\nIntroducing: Gratitude Journal 2.0<\/h2>\n\n
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Step 1: What Are You Grateful For?<\/h2>\n\n\n
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Step 2: Why Are You Grateful?<\/h2>\n\n\n
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Step 3: How Does It Make You Feel?<\/h2>\n\n\n
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Bonus Step: Ask For More!<\/h2>\n\n\n
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Difficult Times Call For Deeper Reflection<\/h2>\n\n\n
Related Articles<\/h2>\n\n\n
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