{"id":10785,"date":"2020-08-28T08:00:38","date_gmt":"2020-08-28T13:00:38","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=10785"},"modified":"2020-08-27T08:57:28","modified_gmt":"2020-08-27T13:57:28","slug":"improve-your-mood-with-a-gratitude-journal","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/improve-your-mood-with-a-gratitude-journal\/","title":{"rendered":"Improve your mood with a gratitude journal"},"content":{"rendered":"

Back in the 1980s, Bobby McFerrin wrote a catchy tune about dealing with hard times. The title is repeated throughout the lyrics: \u201cDon\u2019t worry, be happy.\u201d<\/p>\n

\n

Need help starting a gratitude journal?<\/p>\n

Download our checklist of prompts<\/a><\/p>\n<\/div>\n

It may sound trite, but it\u2019s good advice. And one way we can lift ourselves out of a funk \u2013 COVID-19 pandemic<\/a>, anyone? \u2013 is to be grateful for the good things we still have.<\/p>\n

\u201cGratitude can help nourish a different type of world view rather than one that\u2019s sad and depressed,\u201d said Steve Mattern, LCPC, senior vice president of Mission Services for OSF HealthCare<\/a>. \u201cBeing grateful and thankful can help us become much happier people.\u201d<\/p>\n

Research supports that stance. In fact, studies indicate that simply writing about your gratitude can improve your mood and mental health.<\/p>\n

All kinds of options<\/h2>\n

So, how about starting a gratitude<\/a> journal?<\/p>\n

It\u2019s really easy. Your journal doesn\u2019t even have to be written or compiled in a diary-style book.<\/p>\n

\u201cWriting is not for everyone,\u201d Steve said. \u201cBut you can sketch, paint, take photographs, or use the voice recorder on your phone and just talk. You can jot one thing you\u2019re thankful for every day on your calendar, or maybe do it in the notes app on your smart phone.\u201d<\/p>\n

It\u2019s your journal, so you can do what you want with it. You can even mix things up. Keep it in your phone or computer. Store it in the cloud. Write words one day, take a picture the next, a video the next.<\/p>\n

Figure out what works best with your individual talent and preference.<\/p>\n

Get a partner, create a habit<\/h2>\n
Download<\/a>\"Gratitude<\/a><\/div>\n

Of course, keeping any kind of journal can be like a New Year\u2019s resolution. Some great ideas start well and vanish quickly.<\/p>\n

The first step to success is creating a habit.<\/p>\n

\u201cI would start by telling another person or two of your plans and have them do it with you,\u201d Steve said. \u201cIf I try to create a habit and don\u2019t tell anyone, it\u2019s easy to slide back to your current state. Having a partner adds accountability.\u201d<\/p>\n

Try to pick a time of day and commit that time to your journal. It doesn\u2019t have to be long. Five or 10 minutes will work. You can always spend more time, but you have to start somewhere.<\/p>\n

Proponents of developing good habits say that if you can do something 21 days in a row, it becomes part of your routine.<\/p>\n

\u201cBut it doesn\u2019t have to be daily,\u201d Steve said. \u201cI\u2019m a firm believer in the art of gradualness. Maybe you do every other day, or twice a week. What you want to do is develop frequency.<\/p>\n

\u201cBe gentle. You can give yourself grace. Missing one day doesn\u2019t mean failure. In any discipline, you must have rigor. But you can let it emerge over time.\u201d<\/p>\n

Start simple<\/h2>\n

You can do the same with the actual content of your journal. Start simple and gradually build.<\/p>\n

\u201cThink of just one good thing you can be thankful for,\u201d Steve said. \u201cFood. A gift. A friend. Gas in the car.\u201d<\/p>\n

And go from there.<\/p>\n

One of the benefits of keeping a gratitude journal is that you can revisit your entries. They can pick you up on a rough day, and they can sharpen your awareness anytime.<\/p>\n

\u201cThe idea of remembering our blessings<\/a> really strengthens our ability to be more attentive to them in daily life,\u201d Steve said.<\/p>\n","protected":false},"excerpt":{"rendered":"

Advice on being grateful and reinforcing that mindset by keeping a record of the things for which you are thankful.<\/p>\n","protected":false},"author":85,"featured_media":10795,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[734,737],"tags":[829,806,831],"coauthors":[912],"class_list":["post-10785","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health","category-spiritual-health","tag-anxiety","tag-infographic","tag-stress"],"yoast_head":"\nImprove your mood with a gratitude journal | OSF HealthCare<\/title>\n<meta name=\"description\" content=\"Advice on being grateful and reinforcing that mindset by keeping a record of the things for which you are thankful.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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