Enrich your Morning Routine with Gratitude - Writing for Self-discovery, Motivation and Growth | Julia Hanke | Skillshare

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Enrich your Morning Routine with Gratitude - Writing for Self-discovery, Motivation and Growth

teacher avatar Julia Hanke, Lifelong Learning

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

6 Lessons (18m)
    • 1. Intro

    • 2. What is Gratitude

    • 3. How to write a Gratitude Journal

    • 4. More Tips on how to write a Gratitude Journal

    • 5. How to implement your new Good Habit

    • 6. Outro

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About This Class

This class is designed to help you develop an attitude of gratitude. It guides you to appreciating the countless blessings we enjoy. If you start each day by writing down things you are thankful for you will realize the positive impact a gratitude journal can have on your mood throughout the day. You will feel inner contentment and happiness. This class will help you practice writing down the most basic things like your eyesight, food, or clean water as well as the countless minor blessings. Would you give only one of your eyes for all the money in the world? Do you enjoy clean water? Some people have no water except polluted water, which makes them sick. Are you thankful that you woke up healthy and in a safe environment? Write it down and make it a daily habit!

Meet Your Teacher

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Julia Hanke

Lifelong Learning


Hello, I'm Julia, a Western-trained Teacher and Certified Online Tutor. I have eight years of experience in different fields, including designing Online Courses for adults, Graphic Design, and writing non-fictional books. During my four years at University, I attended many Seminars in Social Sciences, including Communication Studies, Psychology, Social Work, Sociology, and Social Pedagogy. I enjoy sharing my knowledge and understanding of Interpersonal Relationships, Graphic Design, and much more with you.

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1. Intro : The famous of glowing Fame once said, be thankful for what you have. You'll end up having more. If you concentrate on what you don't have it, we'll never have enough. This class is designed to help you develop an attitude of gratitude. It guides appreciating the countless blessings we enjoy. The class project. A gratitude journal that I created for this class, contains carefully chosen inspirational quotes, a lot of lines, and also blank pages. So you are free to sketch or draw things and to write things you're thankful for each day of the week. If you start each day by writing down things you're thankful for, you will realize the positive impact of gratitude journal can have on your mood. Throughout the day. You will feel inner contentment and happiness. This clause will help you practice writing down the most basic things like your eyesight, food, or clean water, as well as the countless minor blessings. Would you give only one of your eyes for all the money in the world? Do you enjoy clean water? Some people have no water except polluted water, which makes them sick. Are you thankful that you woke up healthy and in a safe environment? Learn how to write it down and make it a daily habit. This ultimately leads to a happier and more content like this course is designed for beginners. And it doesn't require any prior experience in this object. Are you ready for eye-opening and life transforming insights into the human experience? Go ahead and enroll, and I'll see you on the other side. 2. What is Gratitude: What is gratitude? Gratitude is the emotion you get when you are thankful for someone or something. By you can graduate without putting effort into it. You can also be intentional about it. This is where writing about your gratitude journal helps. When you're feeling down, you may find it difficult to think of something, but there's always something you can be grateful for. It may be a good friend. Does sunshine. But even just a cookbook that you're reading. It doesn't have to be a written Jonah. Lots of people don't know visually by drawing Danny gradual sketches or taking photos of things. They are grateful for. The worksheets I designed for this class project give you enough space to draw, sketch, or integrate pictures. One of the key ways to ensure you stick to something is to make time, which in your daily routine, you may find it best to write in your gratitude journal first thing in the morning on your lunch break or just before bed at night. No matter what time works for you, put it into your schedule as gratitude. Try and write at the same time, every day, you get into the habit of doing it. 3. How to write a Gratitude Journal: How to write a gratitude journal. So as you can see, I created this gratitude journal for you and I'll put it in a class project. And I'll explain the class project right now in detail. You can see that these worksheets in this journal, which I will put it as a PDF file with lines on also blank. So you can sketch, draw things, and you're free to be creative. Now this is a daily worksheet that you could fill out daily if you'd like. And it encourages you to write down the focus of today. Why don't you goals? You can know some good events that happened today, today's emotions, and you can write down a few things that you felt thankful for today. Now this will be things like your daily coffee, a shower with warm water in the morning, yummy in healthy breakfast and other things. Another worksheet that you will find in that PDF file, and it looks like this. It has got a lot of free space. Again, you can put pictures here, for example. You could make a picture of your garden and put it here, stick it here. Or you could make a picture of the park you like to go to where you do or exercise. What I normally like. It's when I, for example, when I stand in the garden, I do earth and the sun is shining. And I have to just feel this feeling of thankfulness. And I say, it's nice to have this garden. Many people don't have a garden. Or you just go for a walk and you just enjoy the walk and you feel that you are thankful that you are actually able to go for a walk, because many people are too busy to even go for a walk. So feeling and if you are aware of it, reflecting on it, you will feel the thankfulness and you will feel more happier. It also helps when you compare with people who don't have it. Like for example, food. Some people, if you watch the news, people in countries where there is war, like Syria for example, they have nothing to eat except grass. Then you will feel more thankful for your daily porridge. For example, clean water. If you look at countries where people have to drink black muddy water that causes them parasites and S domain. You really feel very thankful for the clean water. We enjoy a roof over their head. Again, if you compare yourself with countries where there is war and the houses are bombed and people still living there and still living in totally destroyed home or living in Baraka's that they build themselves. Then you feel thankful that you have a nice comfortable home. Another worksheet is draw a list some things that you are grateful for. Think of things like my family, close by, bad medicine. Now, things that we take for granted like our bands. They're people who sleep on the floor who don't have a band. It's hard, it's cold. It's not comfortable. So it's really nice to have a nice comfortable bad medicine. Maybe many people don't have access to medicine. Close. Their people, especially in the wintertime, who didn't have shoes standing on cold, and sometimes even a standing with their feet in the snow. So it's nice to have clothes that keep us warm or that protect us from the heat in the summer. Now the next worksheet is a little bit more advanced. Once you reach that far. You've practiced already a little bit more, how to be thankful and how to show gratitude. Now, taking it one step further, develop resilience. Resilient individuals use positive emotions to bounce back from negative emotional experiences. With the example of the illness. You can only value health properly. When you've been ill. After you passed an illness, you will value health more than before. I'm talking from my experience because my mother had cancer and she has never valued health. 2h is varying life and health by now. So really to go through something like that can make you stronger and more resilient, that can actually cause positive emotions. And sometimes when a door is closed, for example, if you really want to get that certain job and you don't get it, then the next door that will be open, which is another job. That job might be much better for you than adobe work you really wanted to before. So try to find these positive outcomes, these good outcomes from things that initially appeared to be pure evil. It will help you to develop resilience. 4. More Tips on how to write a Gratitude Journal: I will now give me some more tips on how to write a quantitative journal. Tip number one, don't just go through the motions. Journaling is more effective if you first make the conscious decision to become happier and more grateful. Motivation to become happier plays a role in the efficiency of journaling. Says Robert Emmons, the world's leading expert on the science of gratitude. Also elaborating in detail about a particular thing for which you are grateful carries more benefits than a superficial list of many things. Try subtracting, not just addition. One effective way of stimulating gratitude is to reflect on what your life would be like without certain things. Rather than just telling up all those good things. Tried to record events that were unexpected or surprising. As tees tend to create stronger levels of gratitude. Don't just hurry through your journal exercise as if it were just another item on your to-do list. This way, gratitude journaling is really different from merely listing a bunch of pleasant things in one slide. Robert Evans also set writing, helps to organize thoughts, facilitate integration, and helps you accept your own experiences and put them in context. He continues to say, in essence, it allows you to see the meaning of events going on around you and create meaning in your own life. 5. How to implement your new Good Habit: How to implement your new good habit. Changes that seem small and unimportant at any given day will compound into remarkable results if we are willing to stick with them for months and years. James clear, author of the popular book atomic habits, explains that breakthrough moments are often the result of many previous actions which build up the potential required to unleash a major change. Comparing two habits, he shows that bamboo can barely be seen during the first couple of years while the roots grow underground before exploding for almost 100 feet into the air in a few weeks. From that perspective, we come to understand the best outcomes are generally delayed. We should pay attention to our inner identity by focusing on beliefs, assumptions, and values. Many people begin the process of changing their habits by focusing on what they want to achieve. This leads, this leads us to outcome-based habits. The alternative is to build identity-based habits. With this approach, we start by focusing on whom we wish to become. The strongest changes then happened from inside out, starting from our identity, passing through the process, and ultimately changing the outcome. Cuz that can trigger a habit commoner in a wide range of forms. And the two most common cues are time and location. When we make a specific plan for when and where we will perform a new habit, we are more likely to follow through. Stacking our habits by pairing a new habit with a current habit is a form to connect our behavior to our own advantage. An example when building a daily journaling habit would be after a poor my cup of coffee each morning, I will write into my gratitude journal for five minutes. All habits follow a similar trajectory from afford for practice to automatic behavior. A process known as automaticity. Automaticity is the ability to perform a behavior without thinking about each step, which occurs when the nonconscious mind takes over. The key component is to pay close attention to the frequency we perform a habit. Not much for how long we have been practicing it. Since every action requires a certain amount of energy, we are motivated to do what is easy. By contrast, the more energy required, the less likely it is to occur. You don't actually want the habit itself. What you really want is the outcome that haven't delivers. The greater the obstacle, the more friction there was between you and your desired end state. That is why we should reduce the friction associated with our habits by creating a prosperous environment to make future actions easier. Can you habit of gratitude journaling by taking baby steps, making it as easy as possible to take action. Your new habit should not feel like a challenge. The actions that follow can be challenging. But the first two minutes should be easy. What you want is a gateway habit that naturally leads you down a more productive path. Gems clear calls it the two minute rule, meaning that new habits, such as writing down things you're thankful for, should take less than two minutes to do. In the beginning. Once the habit is established, we can improve and master the finer details. Now I will show you how to measure your progress by tracking your habits. The immediate satisfaction it delivers is one of the many benefits that stand out. Jamie says, when we get a signal that we are moving forward, we become more motivated to continue down that path. The most basic format to track our habits is to get a colander and Mark and each time we stick with our routine, don't worry too much. If you miss out one day, try to get back on track as quickly as possible. Getting up quickly after failure is what leads to success. Here two strategies that could improve our adherence to the new habit of gratitude journaling. Number one, the first strategy is about determining a commitment timeframe to avoid executions during this initial trial period. A one month timeframe is a fair commitment. Choosing to start on the first day of the month to practice it every single day for four months. Just at the end of the period. Take the time to reflect and evaluate the pros and cons. 32. If you spend time exploring the details and the benefits of the new habit, your motivation is more likely to stay high. It doesn't only help us create better practices, but also inspiring to learn from others who have succeeded previously by adding the same habit into their lives. This is where the class project comes into place. Share the things you are thankful for with others. 6. Outro : We learned how to write a gratitude journal and how to enrich your morning routine and make it a good habit. Now it's time to practice what we have learned. I'm looking forward to viewing your filled out worksheets in the project galley. I'm also looking forward to reading your reviews and to giving you tips and advice related to the class project. If you enjoyed this course, please consider leaving us with you. It would help me a lot. The way to do this is you click on, see the picture, click on leave review. And then a window pops up that says leave feedback. If you want, you can just click yes and submit. If you want to include a public review, I would appreciate that very much because then it will help others to evaluate the course as well. Last but not least, if you hit the green Follow button in the top left corner, you'll get informed by excursion when new classes appear. Thank you very much and hope to see you soon in the next class.