{ rethinked*annex } Gratitude Journaling – Adopt or Rethink?

{ rethinked*annex } Gratitude Journaling - Adopt or Rethink? | rethinked.org

On a recent trip to Canada, our hostel had a gratitude board, you all were on my mind …*


Set aside five free minutes each night for the next two weeks, preferably right before brushing your teeth for bed. Then think back over the previous twenty-four hours and write down, on separate lines, up to five things in your life you are grateful or thankful for. – Martin Seligman, Authentic Happiness 


I found the most valuable aspect of nightly gratitude journaling was the way it shifted my focus and helped me zoom in on the positive in my life while teaching me to be more aware of the present moment. When I first began my gratitude journaling practice, I would sit with my journal at night, mentally going through the day, figuring out what I would include in my list. As time went on, I found myself thinking ahead during the day and noting the positive moments as they occurred. It helped me be more present and more aware of the small, often under-appreciated and fleeting good moments that occur throughout the day. It also helped me practice savoring, which enhances the experience of the pleasures in one’s life. Not only was I appreciative of all the good things going on, but each night I now had the opportunity to revisit them and bask in the feeling they produced.

One unexpected consequence of the gratitude journaling was that it made me feel more secure. I think I’ve mentioned several times here on the blog that I am a highly anxious person and at different times in my life I have found it extremely difficult to manage my anxiety. I’m in a good place right now but my baseline anxiety level is still much higher than most people I know. I found myself much more relaxed the longer I’d been journaling. There is something reassuring and calming about collecting all the things that went right, that made me feel good and connected each day.


I’ve been playing around with lots of different tools, systems and interventions in the course of my rethinked*annex project and I have come to learn that the single most important aspect of taking a proactive approach to tweaking one’s daily life is creating as seamless as possible a framework to implement the interventions and to follow through. The nightly practice of gratitude journaling was a bit hard to instill. Seligman suggests doing it right before you brush your teeth. The issue is that most days I live my life as an eight-year-old playing a video game. You know that weird little side dance they do when they really have to pee but can’t peel themselves away from their game long enough to go to the bathroom? That’s pretty much me every day. Most evenings I’m writing, reading or spending time with friends until it’s way past my goal bed time and when I finally notice the time, I’m running around trying to quickly get myself to bed. Seligman suggests setting aside just five minutes to do the exercise but I didn’t want to be rushed which would make the exercise feel like trying to quickly finish math homework at the beginning of class. I’m still trying to figure out how to make this work and ensure that I am consistent with the gratitude journaling. I do find that as time goes on and I become more aware of the intrinsic benefits of the practice, it does become easier for me to allocate some of my precious and scant getting ready for bed time.


I will continue with this practice, it requires nothing more than a pen and piece of paper, takes very little time and effort and so far has had some big payoffs–I feel happier, more grateful and I think it is coming through in my relationships and letting the people I love and value sense what our relationships mean to me. Overall, I would definitely recommend this.

practice gratitude & rethink …*

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