Gratitude journaling is not a new practice. The science behind it is neither new.
Writing (not just thinking about) what you are grateful for, has prompted positive changes the human brain in wonderful ways since the human brain existed.
Intrinsically
releases dopamine, which is a feel-good hormone that promotes prosocial behavior, increases intrinsic motivation to achieve goals, and boosts us into action
releases serotonin, which is a happiness hormone that is akin to turning up the brightness in your brain and body
together…creating a potion for stronger relationships, higher self-esteem, more robust physical, mental, and spiritual health, and better sleep (mmmm…just to name a few benefits)
Extrinsically
enhances your enjoyment in work and relationships
increases adherence to a regular movement practice
increases motivation to be of giving, kindness, and generosity (again, just to name a few benefits)
The intent of this post is not to convince you to gratitude journal (I think by now you know you should), rather to diversify your options of how to do it.
I feel like when I was first introduced to the “Gratitude Journaling World,” there was just the simple, vanilla, bland option of write down 5 things that you are grateful for. I am a person who: craves new flavors and experiences; I like to mix-and-match; paint the world as I need to see it, etc. if you catch my drift. I felt like there was a void of formats for expressing my gratitude through writing.
That’s why I’ve produced this article: for your optionality of expression.
Below I have offered four different gratitude journaling options for you—going from least to most time-consuming, heart-expanding, elaborate, cerebral, and illustrative. Some like it vanilla and some like it Baskin Robbins. Now you can pick your flavor and make it a playful practice of going deep.
I will say that like any other practice, gratitude journaling is best performed as a stepwise process where you attain comfort/mastery in the basics (like a white belt) and continue challenging yourself to exercise your heart harder and harder in the more advanced options (like a black belt). So, best advice with proceeding is to be honest with yourself about whether you’ve tasted a flavor before moving to the next.
VANILLA [SAY HI TO YOUR HEART]: THE BIG FIVE
How
-At day’s close, settle/”drop” in to your heart (the meeting of the gut and the brain) first.
-Write down five things you feel grateful for.
-Be mindfully, consciously, lovingly with each word and thought as you write them, just as you would with each of your children.
CHOCOLATE [EXPAND YOUR HEART]: THE WOW WATERFALL
How
-At day’s close, pour out a list of what you feel grateful for.
-Let it spill over from your heart’s center.
-Don’t be afraid of “drowning the world in Gratitude” (haha)—if that happened, it would be a miracle. (I mention this, because, as a white belt exercise, people who may be less intimate with the emotion of gratitude might find themselves hesitant to express it…a bit like pulling teeth).
STRAWBERRY [ADVENTURE YOUR HEART]: NEXT LEVEL BIG FIVE
How
-Expand on one of your big five from the VANILLA flavor.
-Feel into it, re-remember, and re-experience how awesome it was by tracking these seven senses:
What did it look like?
What did it smell like?
What did it taste like?
What did it feel like?
What did it sound like?
How did it rumble your heart? (i.e. reminded you of the great power of kindness, generosity, and connection)
How did it tickle your gut? (happens when you contact an intuition you have been neglecting…i.e. feeling inspired to take a risk you’ve been afraid to take, because you witnessed or heard someone do that thing)
NEOPOLITAN [THE BIG MIX: BEHOLD YOUR HEART TO THE UNIVERSE]: A GRATITUDE DATE
How
-Write a gratitude letter/love letter of gratitude vibes to some one, some time, some place, or some thing that you feel SO MUCH thanks, closeness, and intimacy towards.
-Remember that this is not for/doesn’t have to ever be shared with that person. It’s just free reigns to fully relish and dance in the deep love you feel. It’s a precious experience when you are ready for it.
-Don’t shackle yourself. Let yourself engage your senses and wild ideas. Be the wild gratitude-goer.
I remember, as a kid, going to a restaurant called Max & Erma’s where they had this giant bathtub converted into an ice cream sundae kit. The waiter/waitress would deliver you a glass bowl and you’d adventure to the bath to fill it with whatever and however many scoops of ice cream and toppings you could fit or your heart desired to take.
I consider the zenith of gratitude journaling to be an experience that is exactly like this but with a different intention. When you go to that ice cream sundae bar, you are thinking “how much deliciousness can I possibly fill my belly with?!” When you go to the gratitude bar, you are also thinking: “how much delicious emotion can I possibly feel/recognize in my heart?” Except, in the case of journaling, it is so you can share that elevated emotion with the world. Share the greatness.
Trying of these flavors is engaging in a process of becoming more vulnerable with yourself and the world around you and doing a good deed for everyone.
But listen, emotions can be scary. Don’t judge yourself for starting with vanilla. I’ve separated these options into different flavors for your fun in choosing, not to judge you for where you are beginning/or for you to do that to yourself.
Feel free and expansive, feel powerful, feel helpful, feel of service, feel awesome in your choices as you move deeper into your relationship with the gratitude and radiate that gratitude further into the world!
Next gratitude journaling post, I will share best practices:
to prime your gratitude journaling practice
to close each of your gratitude journaling practices
to stick to your beautiful gratitude journaling practice
Have fun and enjoy!
Abundant love,
Coach Abby