How to Start a Gratitude Journal You'll Actually Keep
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- เผยแพร่เมื่อ 23 ก.ค. 2024
- It's frustrating to start a gratitude journal... and then fall out of the habit because it's just not sustainable when you put pressure on yourself to do it daily. This video's for you if you've ever broken that promise to yourself and then were consumed with negative self-talk about it. In this video, I share my 5 step process for how to make a gratitude journal that's simple, sustainable and effective so you receive ALL the gratitude journal benefits. Overcome your inner critic and learn how to start a gratitude journal you'll actually keep.
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I'm Caren Baginski, yoga therapist (C-IAYT), author of Restorative Yoga: Relax, Restore, Re-energize, and the creator of Being Enough. I've been teaching yoga and meditation since 2009 and I live in Denver, Colorado, USA.
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Do you keep a gratitude journal? What have you noticed since starting the practice? Tell us below! 💜
Thank you I've started and put dowb but you inspired me to start again...
Im thankful for me like you
That’s great to hear, Martin!
I started doing yoga when I first started watching your videos it honestly help my day progressed I love your meditation videos but I most of all love your personality I am thankful for humble Soul such as yourself and I'm glad that you exist and I'm giving gratitude to you for that
I'm sad that I'm so impatient, because it will deliver in a week and I want it ASAP! Thank you for motivation! ❤
I heard that after 250 days of gratitude journal writing you'll experience a significant changes in your life. I am on day 252 and I recently felt much more abundant and happy.
I’ve never heard of a specific study like that, but I’d say the benefits can be felt much sooner than that! Thanks for sharing.
Did u wrote daily please help me i found that i should not write daily i am in 16th day in everyday mode should i stop it.
that’s a great accomplishment ❤️ i’m proud of you
Lovely 🧡
Wow so what you wrote and with what color pen we should write
2:35 Pick a journal that is aesthetically pleasing, that you can keep out.
2:47 Choose just 3 days a week to write.
3:11 Find a quiet place to write.
3:24 Write the date and 5 things you’re thankful for, and WHY you’re grateful for them.
3:51 Feel your emotions
tysm
Spoiler alert. 😂
Nice summation!
👍 *TiMesTaMps aRe aLWaYs heLpFuL buT eXTRa coMMenTaRy to aCCoMpanY theM is a bonus...ThanK you.!!* 🍻
Omg thank you so much people who timelapse are my life savers!! I'm super unfocused and watch videos once or even twice and then can't remember any ans look for someone who's done it in cms :)
A few minutes ago at work a coworker gave me a beautiful notebook . I decided to use it as a gratitude journal.
May the practice serve you well!
I used to keep a gratitude journal when I was on maternity leave and I could’t believe how much I enjoyed it. I read back on it and remember so many beautiful moments in the first year I had with my baby. Instead of focusing on the tough days, I focused on the special moments within even those hard days. Your channel is absolutely amazing. ❤️
That is such a beautiful memory. Amazing that you were able to create that time for yourself to invite in the goodness. Thanks for sharing - I'm sure another new mama will be encouraged by this idea!
so what you wrote and with what color pen we should write?
I keep a gratitude list in my journal. It definitely shifts my mood and thoughts and feel better.
That's wonderful. I'm curious, how many things do you write down each time you journal? Love hearing about others' processes.
@@carenhope I don't have a specific number. I just write until I really feel immersed in the feelings of love and gratitude. I think about 10 gets me there. But, sometimes it's one big things that is overwhelming me with gratitude and I'll write a page or a few about that one thing.
Valentine Lister I love that, it’s definitely all about invoking the feeling. Thanks for sharing with me.
Thank you for these tips. I’ve been keeping a gratitude journal for an over a year now and have been writing daily, lately it has become more of a daily task. I love your ideas and I will definitely be incorporating them. 💕
so what you wrote and with what color pen we should write?
I've been writing my gratitude journal for two years now, and it felt more like a routine instead of a feel. I love your strategy and I can't wait to incorporate it. Thank you, Caren
I’m so glad this sparked inspiration for you!
so what you wrote and with what color pen we should write?
I love this thank you so much Caren
Thank you so much for this video. Great explanation. Keep shining. ⭐🙏
so what you wrote and with what color pen we should write?
Thank you for this!
I am on day 15 of starting my gratitude journal and the experiance is amazing and i am enjoying it..even my family notice it in me....i am grateful.
Congratulations! Very happy for you.
so what you wrote and with what color pen we should write?
Thankyou so much for this video
Thanks because you taught me how to write a gratitude journal effectively; the important tip is to practice and feel gratitude
so what you wrote and with what color pen we should write?
Loved it. Thank you
Thank you! I personally think this is works best when you try to give more slack to yourself. I write at least twice a week, when I'm feeling at peace I write gratitude journal. But when I feel negative emotions, I just write it on the other book because I feel like I need to let my anger and frustration out as well. After few weeks you can reflect on both books and it's been really helpful for me to understand my emotions. Good luck and sending best wishes to everyone 🍀
so what you wrote and with what color pen we should write?
Thanks for the guidance Caren, really clear help 😊
Glad it was helpful!
so what you wrote and with what color pen we should write?
Caren...I have been using my sketchbook to journal the things i am grateful for. I love the fact that I can select pretty colors of ink or pencil to highlight what I am grateful for or do illustrations as I journal. Thank you for the idea of settling on three days a week and I love the science behind it. Thanks for sharing,
What a fun idea!
so what you wrote and with what color pen we should write?
I am pretty new to gratitude journal and something already shifted positively. Now I understand when people say there’s abundance for being grateful.
Thank you for this wonderful tips.
I’m happy to hear this was helpful for you. It really is life changing. 💜
So grateful that I reached out here 🙏🏻
Just a watching giving me a soothing.
Have a good one 🙏🏻
How sweet of you to say! 🙏🏻
I highly recommend Atomic Habits by James Clear. Here are the parallels from the book to this video:
"Step 1 Pick a journal" is environment design: setting up environmental cues to make a habit more obvious.
"Step 2 Choose 3 days a week" is the implementation strategy: choose a date and a time where you will perform the habit to reduce friction.
"Step 3 Find a quiet place" is the "one space one use" principle: to get a habit to stick, do it somewhere you do nothing but that habit.
Steps 4 and 5 are specific to gratitude journaling.
Super vide0 more interesting and easy to follow ❤❤❤❤❤thank u so much caren
Thanks for informing us🥰
Thanks! That was crisp and easy to pick up. I'm going to try it! 👍😍
Excellent! May it bring you contentment.
so what you wrote and with what color pen we should write?
When I did gratitude journalling I wrote down very basic things like food and electricity. However I didn’t feel better. Maybe what I wrote was too shallow, things I ‘should’ be grateful for. I can’t really think beyond that. When I told my therapist what I wrote she was like did you write anything profound, and I was like what kind of example. I just came across as so dead inside
think about the people you’re grateful for, like your therapist, friends, parents, even pets, or a kind customer who tipped you or a teacher who always believed in you or etc. think about special moments that you’re grateful for, it could be a day in the park or a birthday where you got a sentimental gift or even a date that made you happy and feel loved. look beyond the ordinary, and focus on the things that made you feel grateful/happy. life is a rollercoaster full of ups and downs, but remember the ups and write about them so you dont take them for granted. i hope this helps.
hmm, i wrote down my gratitude for my insecurity and try to give them love, i felt emotional 'bout it while writing it, maybe you can try this out too
Your comment reminded me of the praying scene from Bruce Almighty: th-cam.com/video/2SGXZYinnaM/w-d-xo.html
I hope it helps =)
I'm just coming out of a feeling dead inside decade long crisis. My heart could not feel gratitude for seriously anything. I don't know if this helps, but I had to start with saying "May my heart that wishes to feel gratitude know that it's okay that it can't". "I am grateful for taking the time to honor what my heart has the capacity to feel today."
@Harry Florencio that scene made me tear up, thank you for sharing it with all of us @Shafez Kayette i’m happy that you’re trying and being grateful for whatever emotions you will be able to feel. i hope that you may feel the happiness when you see your favourite pet/person and i hope that you may feel other emotions as well. i recommend staying away from drugs and appreciating everything you currently have, instead of wanting more. you are worthy and loved, never forget that.
THANK YOU. I’m starting my gratitude Journal today.
Hope it’s going well!
so what you wrote and with what color pen we should write?
Inspiring video, thank you! I love notebooks, however... somehow I feel pressured to write every day or on certain days. So now I’ve started writing gratitude notes on small pieces of coloured paper & collect them in a jar :)
I love that idea! Thanks for sharing what works for you.
so what you wrote and with what color pen we should write?
I needed to watch this thank you ❤
Glad it found you at the right time.
i love this video!! choosing a notebook that you like makes such a difference. joy matters!
if i may ask, could you share the study where it was found that writing 3 days a week works better? i'd love to read it!
thanks in advance, hope you're doing well ♥
I am grateful for this video as it will definitely make my journaling more effective 🙏
How sweet! Best of luck with it.
so what you wrote and with what color pen we should write?
Wonderful! Love your video😍❤️
Glad this was helpful for you!
Thank you so much for this.i recently found out about Gratitude Journaling and wanted to give it a try this year.
Hope it helps you this year!
so what you wrote and with what color pen we should write?
@@Sanskruti-2222 I just write about my day and you can use whatever pen you prefer. I use blue ball pen to keep things simple.
@@leviAck024 okay
Great vid! Sometimes, after writing down something I am grateful, I play a music I really like. A lot of times when I listen to that song, it reminds me how great my life is. Thanks for sharing
Sounds fun! Music creates such a mood. ✨
so what you wrote and with what color pen we should write?
@@Sanskruti-2222 The aesthic and color doesn't matter too much (I like it but I'm not always in the hood to care). I write on an Ipad with the Apple Pencil hehe (before that, my journal was enterily typed on Google Docs)
@@canaldogrifonoia1338 okay woww
Thank you for this video
Gratitude - www.amazon.com/dp/B096TRVCVR
Yeahhh I started writing from yesterday...but to day I had really very bad breakdown due to that 😭😭 that's y I'm here I paused the video to comment this ....I hope at the end of the video I'll clear my doubts ❤️
Thank you for a good understanding of how to get started & only 3 days a week!! I will definitely try it.
You’re welcome and I wish you the best with your gratitude journaling!
Gratitude - www.amazon.com/dp/B096TRVCVR
so what you wrote and with what color pen we should write?
Thanks! Just the advice I needed to quit procrastinating on my gratitude journaling.
You’re welcome. Glad to help be a motivator for you!
Gratitude - www.amazon.com/dp/B096TRVCVR
Thank you very much Caren :)
You’re welcome!
I did a 30 days challenge with gratitude journal (video on my channel) it really was a beneficial month and then quit - so, I will listen to your advices
so what you wrote and with what color pen we should write?
Thank you so much, you explained it very well and patiently and the right way to gratitude thank you. From India
so what you wrote and with what color pen we should write?
Thank you so much for this video. Very practical tips. I need to be more consistent with my journalling.
I'm glad you enjoyed the tips. We all start somewhere. Even a few times is better than none. Do you have a special journal you like to write in?
@@carenhope yes, I'm a sucker for a pretty journal and stationery😀
MOVE fitness wellness lifestyle Totally, me too! Hence my collection in this video. 😂
so what you wrote and with what color pen we should write?
Thank you for great advice!!
Enjoy your gratitude journaling!
so what you wrote and with what color pen we should write?
I followed "the magic's" count your blessings practice where you write down 10 things what you are grateful for everyday, However it just get tedious to find 10 things everyday and you don't feel that better after certain time. Your method is actually quite good👍👍
so what you wrote and with what color pen we should write?
@@Sanskruti-2222 i usually write at night and try to find all good things no matter how small like drinking favourite coffee or eating favourite food. Whatever made you happy. Pen colour doesn't really matter just write with whatever you are comfortable with. I write with blue ball pen.
Thank Youu ✨✨
True dog is very cute and innocent she really sits like an angel😘
She really did. Willow was the best companion. 😇
Can I say you have such beautiful eyes, like there's me watching this video but here I am getting distracted, they're so pretty 💖 but also I really really love the concept of keeping it to just 3 days a week, this makes this so much more motivating as I just feel more confident I can keep it up 🌷
Thank You! ❤️
You're welcome!
This was amazing
Hope you enjoy your gratitude journal practice!
thank you this was very helpful 💕
Glad to hear that! Are you going to start a gratitude journal now? :)
Caren Baginski yes! i started one this morning
Yes, I have a journal not a gratitude journal, I've
learn from video to find a quiet place to write.
so what you wrote and with what color pen we should write?
I will start gratitude journal from tomorrow
Enjoy!
5 things I am grateful for, I have a hard time thinking of 3 things. Baby steps
Great video! Thank you.
You bet!
Gratitude - www.amazon.com/dp/B096TRVCVR
I must say your gratitude journaling tips are very effective for because after i watched your video i wanted to keep a gratitude journal according to your tips and thank you for changing my life thank you so much once again ❤️Moreover, thank you for guiding me to how to write a gratitude journal in such a great way❤️
so what you wrote and with what color pen we should write?
@@Sanskruti-2222 I didn't use a specific colour of a pen and I wrote for example I'm grateful for myself because I love myself. So it doesn't matter what colour of a pen you use the fact that matters is your mind
@@chamathijay123 okay
@@chamathijay123 can i listen to high vibration music on TH-cam with doing some activities like reading, writing
@@Sanskruti-2222 of course you can
Beautiful thank u🙂
You’re welcome. Wishing you well with your journaling. ✍🏻
I'm gonna start doing this!
Good luck, enjoy!
so what you wrote and with what color pen we should write?
Loooove your chill vibes and the list of benefits for gratitude journaling - totally motivated me to be more consistent.
And I love that step 2 says less is more! 😁♥️
Summary:
3 times a week
5 things you’re grateful for and WHY
Feel the feels to keep consistent
🙌🏽
Isn't that amazing, Marian? Scientific permission to do less and gain more! Thanks for watching. When do you usually choose to write in your gratitude journal?
so what you wrote and with what color pen we should write??
Love watching
Gratitude - www.amazon.com/dp/B096TRVCVR
Thank you very muchhhhh
You’re welcome!
Very good video! Thanks for sharing. I've tried many times to keep my gratitude journal and it always slips away. I will try again with your approach =)
Glad it was helpful for you, Harry! I think it’s super common to go in and out of any habit, especially if we put pressure on ourselves to keep up with it. I remind myself of progress over perfection when I feel this way.
Lo voy a intentar espero lograrlo
¡Buena suerte!
Thanks
You’re welcome!
This is beautiful
Happy gratitude journaling!
Gratitude - www.amazon.com/dp/B096TRVCVR
Helpful...💌
Great!
Thank you
You're welcome!
These tips already sound powerful
Hope they’re helpful for you!
Gratitude - www.amazon.com/dp/B096TRVCVR
Wow this video has so much positivity 😏😏
Dear universe,3333
I am grateful for this video.
It makes me understand, way to use gratitude journalling
Thank you thankyou thank you 🌹
Universe.
Caren Baginski.
I see what you did here. 🙏🏻💜
Yes! It's all about grace and goal setting. * I make fun 15 minute journal tutorials on my channel. Let me know if you ever want to collaborate!
111 comments💖💖💕🥺🥺
Good video! I just made a video reporting my thoughts after 30 days of journaling. :)
Good for you! And what did you discover?
Thanks for the video! You have a papillon!! I have two. 💜
Aww, how cute. Willow passed in 2020 and I’m grateful to have her immortalized in many videos.
@@carenhope I’m so very sorry. I’m grateful you have those memories of her also. Mine are ten and six so I’m showering them with all the love I can!
Thank you! 💗💗This video is by far the most helpful video for me to keep my gratitude journal. But my handwriting definitely gave me a lot of anxiety when I flip through my journal, how to solve that problem?
So glad this was helpful for you. I suggest surrounding your handwriting with love and kindness as you look at it. Smile at it. :) And an opportunity to inquire: Why do I feel anxious when I look at my handwriting?
@@carenhope Thank you!! 💕 you're truly an inspiration
Gratitude - www.amazon.com/dp/B096TRVCVR
I have been trying to start one but I feel the things I write down, are just me lying to myself. I also have been trying to find the alone time as I hate being hovered over when writing, I have had this and some have said negative things about things I write or just negative things about keeping a journal to begin with.
I’m sorry you had that experience. Writing down things you don’t believe in can be more harmful than helpful. I suggest writing what feels uniquely true for you, and that you are actually grateful for.
Hey caren I have started my gratitude journal today and I have this question that how long can a gratitude can be like if I write I'm grateful for myself and then can I write whatever I feel about after it like somewhat about 2-3page of diary like not limting my thoughts and feeling upto 5-7 lines only or is it a wrong way to journal I'm confused pls help like when I write I feel like I want to write everything that crosses my mind about that topics its like an essay you know
It's a very informative vdeo
Great to hear.
I am new to this and was recommended to start practicing gratitude but I sometimes get stuck as there are the same things I am grateful for everyday. I find it weird to have a journal where I write same things every day. What do you suggest?
The fact that I cried watching this video maybe says I should be doing this lol
Sounds like you tapped in to your intuition. Best of luck with it!
God bless you
❤️
Could you link the study that writing three days a week is more beneficial then daily? Ty!
pubmed.ncbi.nlm.nih.gov/19083358/
80-20 journaling
Hai mam, one time i write negative and sad things.how will it effect me that. But i don't know nothing about gratitude till now pls replay pls
I’m curious what your thoughts are on repeating items over time. I don’t intend to come off negatively and I do have a lot to be grateful for, but 60 things per month will pile up quickly. Is there a strategy or suggestion for dealing with running out of new things? If things come to mind regularly, is that just an indication that gratitude for those things are stronger and can/should be revisited or would you recommend trying to avoid repeats? Thanks so much for the easy guide.
I think our culture tends to equate more with better. With gratitude, I don't think it's necessary to constantly find newness. The idea I bring up is to *feel* the gratitude, rather than just list what brings you gratitude. Settling into the feeling that the things bring is what prompts the body to live in that grateful state. That way, if the things leave, our feeling of gratitude doesn't leave with them.
222k subscribers ❤️
Gratitude - www.amazon.com/dp/B096TRVCVR
I love journalling, but i get confused what 3 days to pick out of the week and forget !
What to do?
Set a recurring timer on your phone?
I would start my gratitude journal and stop after 2 weeks. Thank you for sharing how to feel what I'm grateful for. I will start it today. It's
June 18, 2022. I'll check back again next month. Thank you and God bless 🙌 🙏 ❤️
I hope the practice serves you, Dori! It's okay to start and stop. I find there is a season for all practices, and sometimes we put a lot of pressure on ourselves to be consistent when that pressure could make us feel worse. 🙏🏻
It’s been a month exactly today…how’s it going with the journal? I’m trying to convince myself to try again.
i write a diary everyday of expenses and my meals etc...can i write this in the same book or should I maintain a sepreate book?
Do whatever suits you!
Can i write gratitude as affirmation happening in future
I’ve never tried doing this, personally. Try it out and see how it goes for you?
Can we be grateful & thankful for the things and the events in the past ?
Absolutely. They’ve led up to our experiences in the present.
On the days you don’t write, can you read the earlier entries?
Sure, why not?
I find a habit isn’t a habit I’ll keep unless it’s everyday. Sometimes doing less while keeping the habit works (like going for a run 3 times a week but going for a walk on the other days so I have to keep the habit of going out to exercise) but once I miss a day it doesn’t matter if it’s marked on a calendar. The habit is gone. I’ll start ignoring it. I guess everyone has to find what works for them though.
I think this is super common in our culture where we tend to demand perfection of ourselves. To me, a habit doesn't need to be practiced daily to be embraced as something helpful we choose to practice for ourselves.
Is it okay to repeat what you write? I feel like over time a lot of the gratitudes will be the same?
Great question! The core things you're grateful for may be the same, and what can change to keep it fresh is when you talk about "why" you're grateful for it. I also think it's always nice to stretch yourself to think of new things you're grateful for, too. But really, there's no wrong way to do this when the intention is true. 🙏🏻
@@carenhope I agree. The research shows that the power of a gratitude practice is in the "why". Why did this make me feel good?
Gratitude - www.amazon.com/dp/B096TRVCVR
❤❤❤
Thanks for watching! Best wishes with your journaling.
I don't keep a gratitude journal because it's hard for me to feel any kind of gratitude. I can't write something to be grateful for without adding something negative like... "I'm thankful for being single... because I'm too ugly and unwanted" or "I'm thankful for my own home... that comes with mortgage debt".
It's pretty much true and I don't want to lie to myself. 😂😅
Can someone please help me???
I am confused, should I make one gratitude journal and one manifestation journal? Or should I do both in one???
What would make sense to you? I say do whatever you like! ☺️
What to do with the journal when it is filled fully?
Start another if you like.
Hi since u suggest writing 3 times a week. Can it be done on alternate days or three days in a row?
Perhaps you could run the “experiment” and see what either of those options yield for you. I’m a big believer in trying out what works best for you.
@@carenhope Thanks will try out..
Can you be grateful for the same thing or do they need to be different each time you write a new list?
I recommend writing down a new reason for what you’re grateful for, even if the thing stays the same, to keep the mind fresh and engaged.
Thanks for the reply caren, really appreciate it, I will start from tonight.
I wanted to ask the same question. Thanks a ton for the reply
I struggle with daily gratitudes, because I usually just have the same things every day. Do other people find this?
Have you tried gratitude journaling 2-3x a week instead of daily?
Yes, that happen to me, so I stop doing it, 'cause I don't know how to keep going with it!!
@@carenhope I will try it again that way, thanks!
Can we write only 3 points instead of five because I feel later I will be out of points ...
Do whatever works for you! More important to feel the gratitude, rather than how many things you write.