How to start a thankfulness notebook and keep it up to date.

Appreciation journaling is a simple yet effective technique for practicing mindfulness and reaping the benefits of gratitude on a daily basis. When you're dealing with strong emotions like sorrow, anger, despair, or anxiety, thankfulness writing can help you turn your emphasis to positive feelings and serve as a source of encouragement when you need it most.

Even on the darkest days, there will be something to be thankful for. The goal of gratitude journals is to develop a practice of being grateful, which acts as a reminder of our blessings and helps us stay more connected to the present moment. According to new research, expressing appreciation for great events in our lives has a slew of unanticipated health advantages, including increased sleep, mental health, mood, and heart health.

What's the best way to start a gratitude notebook that you'll keep?

Keeping a gratitude notebook helps us to unplug from a toxic or negative thinking and encourages us to prioritize self-care. It also doesn't have to take a long time. It takes only five minutes or more per day to make a difference. Before you begin, keep in mind that there is no one-size-fits-all approach to thankfulness writing.

Keep these pointers in mind as you begin your thankfulness journey to get the most out of it.

Make a gratitude notebook for yourself.

Choose a journal, whether it's a textbook or a digital version, that speaks to you. To scribble down thoughts, you can use a real diary – lined or unlined – or a smartphone app. It doesn't have to be anything spectacular, but it should make you feel wonderful while you're writing on it.

Make a schedule for writing.

You are free to write at any time of day. Making it a habit to reinforce thoughts of gratitude and positivity should be the goal. You can, for example, choose to .

Select a method

Focus on basic things around you to express your thankfulness and admiration for when you begin a gratitude notebook. You don't have to look for large items right away. You can use thankfulness prompts to help you explore your emotions. Consider your accomplishments. Make a list of things you're excited about, jot down positive affirmations, and so on.

You might start a ritual instead. Light a candle or incense stick of your choice. You have the option of chanting or meditating. In a word, try new things and make it as enjoyable as possible to do it on a regular basis.

While journaling, concentrate on the advantages of gratitude and be mindful.

Don't think of gratitude journaling as a chore. Extend your awareness and focus on the feeling while journaling. On the first page of your diary, put a few encouraging quotes, affirmations, or a summary of the advantages of practicing frequent appreciation as a reminder to keep going.

Gratitude is linked to a variety of physical and mental health advantages. One of the most significant advantages of thankfulness practice, according to researchers, is an increase in optimism and an overall sense of well-being.

Here, too, the Law of Attraction comes into play. We attract more gratitude and satisfaction as we express our gratitude and instill feelings of contentment within ourselves.

Gratitude reduces stress and improves sleep quality.

According to another study, the act of thankfulness causes the reward chemical dopamine to be released in our brains, which pushes us to do better.

At least once a week, check in with yourself.

It may get daunting to write every day once you get into the habit. Some individuals will start rushing through it, while others will give up halfway through. Setting a realistic goal is the greatest method to combat this. Consider doing a weekly check-in with yourself. It can also be your best pick-me-up on other days.

If you can't journal every day, don't beat yourself up or give up. You might make it a personal practice to journal on weekends to reflect on what inspired you throughout the week.

According to the well-known 21/90 rule, it takes 21 days to create a new habit and 90 days to make it a permanent lifestyle change. Make a three-week commitment to thankfulness journaling and observe how you feel.