This is Day 0 of the 14-Day Gratitude Challenge held in Aug 2013, where we practice gratitude for 14 days. The challenge is now over but you can do the tasks in your own time. Visit the overview page for all the challenge tasks.
Hey everyone, I’m so overwhelmed by your wonderful response to my announcement post for the Gratitude Challenge! It’s just been a day since I’ve posted it and we’ve almost 100 sign ups now!! *dances with joy with all of you*
While our challenge starts tomorrow (Aug 15), past challenge alumni like Jaleen, Netta, fufu, Calae, etc. would know that I love giving pre-work tasks so we will get the best out of these challenges. This upcoming gratitude challenge is no different! ;) As we prepare for 14 days of gratitude ahead, we need a vital tool to get us started. This tool is the…
Day 0: Gratitude Journal
A beautiful gratitude journal
What is a gratitude journal? It is a diary where you record all things you are grateful for. Most people use gratitude journals as a daily log, though you can use it as a weekly or periodic log as well. Gratitude journals are a great tool to direct our energy on the positive things in our lives and to keep away the negative thoughts.
Don’t let its simple premise fool you. Gratitude journals have been proven to dramatically change people’s lives for the better.
In an empirical study in 2003, people who used gratitude journals felt better and report fewer symptoms of illness (compared to those who didn’t). In another study in 2005 concerning gratitude (Seligman et. all., 2005), participants who kept a gratitude journal and recorded three things they were grateful for every day had higher happiness scores by the end of the experiment. In fact, their happiness scores continued to increase each time they were tested post-experiment!
It doesn’t end there. This exercise was so successful that although participants were only asked to journal for a week, many continued the practice long after the study was over!
Another example of a gratitude journal
There are ways you can start a gratitude journal. The simplest way is to grab an empty notebook in your drawer, write the words “My Gratitude Journal” on the cover, then declare this your gratitude journal from here on out. No thrills or frills but it gets the job done! The benefit of a physical book is you can bring your notebook wherever you go and take notes whenever you want to.
Another way–my favorite one–is to create a new document on Microsoft Word, Powerpoint, or Excel and title that as your gratitude journal. Save it on Dropbox (my favorite file storage tool) so you can access it on your PC, laptop, or mobile–anywhere in the world, basically as long as you have access to the internet. Environmentally friendly, easy formatting, and easy upkeeping.
(If you don’t have MS Word, Powerpoint, or Excel, Libre Office is a 100% free, almost-identical version of MS Office.)
Yet another way is… *drum roll* by creating an online blog!! WordPress and Blogger are excellent, free tools where you can create a personal blog for free. They are largely idiot-proof and have simple click-and-activate functions where anyone can create their own blog and use it as a personal, online diary.
Not only that, they also have free, ready-made templates to beautify your blog right away. Beats fiddling with craft work if that isn’t your thing! Elegant Themes (aff) is a great place to get extremely beautiful themes (86 of them) for a low cost of $39.
Some people take pride in personalizing their gratitude journal with beautiful decorations and drawings. I’ve seen some incredibly beautiful gratitude journals online. Here are some examples:
A beautiful gratitude journal, clad in the dominant color purple, by Vicki Arnold
A homemade gratitude journal by Wendy Copley
Another beautiful gratitude journal by Skye Harmony. This one is made of a composite of cards!
A highly artistic gratitude journal made by miscellaneaarts
Of course, your gratitude journal doesn’t need to be all snazzy if you happen not to have any artistic talent (like me). Just a simple notebook can suffice, like the one below. (Or, you can always “play cheat” and get a ready-made scrapbook at a local bookstore to use as your journal!) The point is to have a journal to record your thoughts and feelings on gratitude.
Your task today, before we kick off with our 14-day gratitude challenge proper tomorrow, is to create your gratitude journal!
Your Task: Create Your Gratitude Journal!
- Pick your desired format for your gratitude journal! You can either have a digital, soft-copy gratitude journal (in MS Word, Powerpoint, or Excel), an online blog journal, or a physical, hard copy one.
- Do some initial decorations for your gratitude journal as you await Day 1’s task tomorrow!
You can do some craft work like the gratitude journal examples I’ve shared above. You can write some gratitude quotes. You can jot down your initial reflections on gratitude as you embark on this challenge. If you prefer to keep it plain and simple for now, that’s an option too. :) You can also drop by your local bookstore to get a ready-made scrapbook for your journal. Simple and easy!
If yours is an online blog, pick up a nice template and customize your blog a bit. Do whatever works for you!
- After you are done, take a picture (or screenshot if yours is a soft copy) of your journal and share it in the comments section below! Share a picture even if your journal is plain and simple; that in itself makes a statement, trust me. ;) (The comments section has a built-in image upload function. Simply click the little image icon on the bottom left of the comment box.)
You will be using your gratitude journal for the next 14 days and for the weeks/months/years after the challenge ends, so create it with pride! During the 14 days, you will be jotting your daily task findings and reflections, as well as to record things you are grateful for. More on that tomorrow! :)
Share Your Results!
What format did you pick for your gratitude journal? What did you decorate your gratitude journal with? How does your gratitude journal look? Please share in the comments section below!
Once you’re done, proceed to Gratitude Challenge Day 1: Write 10 Things You are Grateful For.
(Images: Gratitude, Gratitude journal
)
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This is the front of my gratitude journal. I apologize for the duplicate posts, disqus keeps posting me as myself and as guest.
Here is the front of my journal I apologize for posting twice. Disqus duplicated my previous post, one as myself and one as a guest
Here is my gratitude journal, I just started today so I’m on Day 1 and
so far so good. Just wanted to share what my journal looks like. Thanks
Celes!
Here is my gratitude journal, I just started today so I’m on Day 1. Just wanted to share what my journal looks like. Thanks
Celes!
Here is my gratitude journal, I just started today so I’m on Day 1 and so far so good. Just wanted to share what my journal looks like. Thanks Celes!
Hello Celes!
I’ve been seeing these emails for the past two weeks about this gratitude challenge!
It caught my eye the moment I saw it, but unfortunately due to life events I couldn’t manage to begin.
So, I’ve started now. Late indeed, but that’s not stopping me! :)
I will keep you updated with my progress.
:D
Hi Sara, you are the true epitome of what it means to be “better late than never”! Do share your updates in the comments threads as you go along; I will be leaving them open even after the live challenge ends on the blog!
Awww, thank you!
Hearing that made me smile and help lift my day a little! :)
and yaay! That’s great!
Thank you so much! <3
I love your blog layout Diana!! It’s so artsy!
Hi. I’m days behind, but I’m still doing it anyways. Here’s my Day 0 http://goo.gl/8lzmTv
I decided to not create a physical book and rather write or think about them before bed-time because I’m the type of person who would have a very hard time throwing it away after if so and that takes up space but there’s an online diary which I always use so I’m using that instead. If it’s ok to mention it, if not then feel free to edit this commentary I use a website called 750words. very great for journaling
I’m grateful for the things my teenagers teach me!
I’ve decided to make a gratitude journal for each of them as a future Christmas gift. With all the battles I choose to fight or not to fight….the process of raising teenagers is universal and can be defeating at times
I think this is a way to express to them forever that I do notice and appreciate the amazing people they are as well as help me choose my battles. I am hopping that by appreciating the mistakes they are making and sharing what they teach me might help them become life-long learners. I also love that they make me appreciate my mom and have given me a chance to apologize for what I put her through.
I’m excited for this journey!
Spiral journal for now….creativity comes around the holiday season!
Sorry for the late start. The journal’s not much, I know, but at least it made me start a blog of my own. :)
Sorry I’m late. Didn’t see the post until the day the program started. Here’s my gratitude journal.
I love it, its beautiful! *everday joy*
What you said!! Carol, your journal is beautiful!!
I decided to use my business writing blog as my medium. It might not be apropos, but writing is my medium, and I am a technogeek. So despite having stacks of blank books and a pile of handmade pens, I must defer to the electronic at http://dianadiehlpresents.com/2013/08/day-0-gratitude-journal/ I am a day late getting started, but that’s not procrastination! That’s a “why not” attitude of seizing the opportunity when it most suits me–and when I finally read my email. Day 1 should also be done today. Soon! Soon!
I’m putting mine on Blogger. My site is called “Love Letters from the Soul”
Mine :)
I will be using a plain notebook for this challenge, though unfortunately I don’t really have a way to get a decent-quality picture onto my computer. Just wanted to say that all the pictures in the comments look AMAZING though!!!
i read ur all PE articles it is really inspirational n motivational and smytym it is really help ful to guide me whn i am in difficult situation
Thank you Jyotika!! :) I’m glad the articles help you–it’s my pleasure to share my life with all of you!
SO many very beautiful and creative journals on this challenge! Very inspiring!
For me this time, I have a simple notebook, and I have decorated it on the front.
Thank you for this challenge and the opportunity to increase my gratitude…
starting with being grateful for you, Celes, and this challenge!
So I just decided to do this challenge. I found a nice little notebook used normally by reporters that I can use as the written version, and also will keep a digital version on the computer that I can use for posting. I haven’t taken any pictures since it is not yet decorated, but should be able to find something to stick outside.
Very simple, just got a blank note book downstairs. Not the ARTISTIC type, just plain and simple. Very big on Gratitude, a big part of my life.
Hello there! I have a Tumblr in which I created a separate page in dedication to My Gratitude Journal. Hopefully my followers check it out and join in on the fun! :D Check it out @: http://mydulcevita.tumblr.com/tagged/mygratitudejournal
Hi Celes, I used MS OneNote to create “My gratitude journal” notebook. I like that I will be able to add audio and photos this way as well. I’m planning to add photos I’ve taken to the pages.
hi Celes,
I created a private blog as my Gratitude Journal. I can always update it from my phone.
See the view below.
Woow, there are amazing journals here!
I actually started my day by drawing a little Thank You note to my friends who wished me a happy b-day on FB yesterday.
My journal is a bright pink notebook – I decorated the first page with the drawing.
Can’t wait to continue with this challenge!
Thanks so much, Celes!
And here’s my gratitude journal :) I bought this plain notebook which is very easy to decorate.. I also wrote the arabic word for gratitude (shukr) because it reminds me of my beautiful religion and my love for languages, I might find out the translation of this word in other languages and add them too :)
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