The Gratitude Journal

“Acknowledging the good that you already have in your life is the foundation for all abundance.” —Eckhart Tolle

What is a gratitude journal? It’s a place to record the things you’re most grateful for, from the serendipitous moments that spark joy and the people who touch your heart to the simple—even mundane—pleasures of everyday life.

Why use one? Because gratitude is literally good for your health. Research shows that engaging in a regular gratitude practice counterbalances the negativity we inevitably experience in our lives; gratitude begets more gratitude. Journaling has proven to have tangible physical benefits too, including lowered stress levels, better sleep, and more motivation for regular exercise.

How do you use this journal? Simply jot down three things you are grateful for each day. There is enough space here to capture short gratitude lists for three years. Perhaps you start your day with a list; perhaps you end your day with one. There is no wrong way to use this journal.

Here are two important things to remember:

Pay attention!

Cultivating a regular gratitude practice starts with mindfulness. You might have to practice checking in with yourself every day before it becomes an effortless part of your routine.

Be specific!

When you flip back through your journal, the details of days past are more likely to fill you up with warmth than simple descriptions like “music” or “the weather.” Capture the specifics, so that when you look back, you’ll see just how much abundance you already have.

Here’s to three years of gratitude. Happy journaling.