How Journaling Can Shift Your Mindset in Just Minutes a Day
Writing through the Bad Stuff
Some days feel heavy. Some days, with all the giving and doing, you may feel disconnected from yourself.
Gratitude journaling can help.
It’s a quiet practice. Just a few words on a page can help shift your focus. It can be one of the most powerful tools in your caregiver/self-care journey.
What is Gratitude Journaling?
Gratitude journaling is a simple yet profound habit of writing down what you are thankful for. It doesn’t have to be grand or impressive.
You don’t have to wait for the perfect day or moment to write.
It can be as simple as:
· Writing while sipping your favorite coffee or tea
· Jotting down a few words during a quick 5-minute break
· Texting a thank you to someone
Just take a few moments to think of one or two things you’re grateful for. Gratitude isn’t about pretending everything is fine-it’s about finding the good even in a messy situation.
I learned a lesson about looking for “the good” one morning while walking my dogs.
While I was standing in the yard, I noticed a delicate flower peeking out from beyond the blades of grass. It was rich purple, and next to it was another tiny flower. This one was white. The more I stared at it, the more I saw.
It was as if all the tiny flowers suddenly appeared all over the lawn. Of course, they were already there, but it wasn't until I focused my attention on them that I noticed they were everywhere.
Where we focus our attention matters
Gratitude journaling has a way of bringing us back to what is important. When practiced regularly, it can:
· Help you calm your thoughts and reduce stress
· Shift your mood
· Creating space for joy and happiness
· Remind you of what you have to be thankful for
· Possibly help you sleep better (less stress)
How to Start
Grab a pen and paper. You don’t need a fancy setup-just a notebook, a quiet space, and start writing.
Try writing down three things you’re grateful for each day. That’s it. Just start.
Here are some journal prompts to help you:
· Today, I am grateful for…
· Someone I appreciate…
· Reminders
Some days will feel easier than others. That’s ok. What matters is showing up for yourself.
· Be honest when writing. Your journal is your personal safe space.
· Use a prompted Journal. We have some here.
· Keep your journal by your bed or favorite sitting area.
· Play soft music or light a candle while writing.
Gratitude may not erase hard things. It simply reminds you that even in the middle of it all, you can still look for and find the good.
