How To Start A Gratitude Journal | Alex Badita | Skillshare

How To Start A Gratitude Journal

Alex Badita, Journaling & Storytelling Expert

How To Start A Gratitude Journal

Alex Badita, Journaling & Storytelling Expert

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10 Lessons (23m)
    • 1. Intro

      1:25
    • 2. The Perfect Journal

      1:59
    • 3. Find a Pen

      0:51
    • 4. Set the Mood

      3:28
    • 5. Timing of the Day

      2:07
    • 6. Writing Prompts

      3:42
    • 7. First Session Tips

      1:28
    • 8. Gratitude List

      4:13
    • 9. Gratitude Letter

      2:13
    • 10. Final Thoughts

      2:01
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About This Class

Hello, superstar! I'm Alex and I'm so excited you want to find out more about how to improve your life! I'm passionate about journaling and all the benefits of therapeutic writing (hey, I even published a book about this) because this simple tool can literally change your life - it's done it for me and for hundreds of my clients! 

In this class, you will learn how to start a gratitude journal. Whether you are here because you are practicing gratitude or because you are passionate about journaling, we are going to combine these two for magical results in your wellbeing.

I'll share with you the best way to create such a pleasant experience when you write in your gratitude journal that you will keep doing it every day. I cover tips on choosing the perfect tools for your writing journey, a framework and prompts to never get stuck in your journaling sessions, as well as tips on setting and timing for the best outcome.

Many books and studies show that a simple five-minute daily gratitude journaling can increase your long term wellbeing by more than 10%. That means less stress, less anxiety, better sleep, more motivation, more creativity, more productivity. It has even been associated with the same feeling as doubling your income! Sounds like it costs too much to not start your gratitude journal straight away!

For more journaling tips, you can check out my website alexbadita.com 

Meet Your Teacher

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Alex Badita

Journaling & Storytelling Expert

Teacher

Hello, I'm Alex. 

I'm the founder of Impressivity ® by Alexandra and I love to support people to express and impress themselves by boosting their confidence and self-esteem. It’s my mission to guide superstars just like you who get a bit distracted from their superpowers and their impressivity.

My international workshops and online programs combine self-expression through writing, journaling, blogging, book publishing, meditation and dancing. 

If you want to check out more about my methods of how to live your impressivity, feel free to visit my YouTube channel. 

In my book “Write Your Way To Happiness”, I offer practical advice on the benefits of therapeutic writing, scientific... See full profile

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Transcripts

1. Intro: hi there, and welcome to the course on how to start a Gratitude journal. You might be wondering what is gratitude and why is everyone talking about it? What is the whole buzz around being grateful? Or perhaps you are already familiar with it, and you might even practice gratitude in your day to day life. However, it's really important to also have a daily ritual when it comes to gratitude. My name is Alex Benita, and in my work I teach people how to become more confident how to improve their self esteem and to impress themselves by shining light on their court. Superpowers with meditation, writing and dancing and gratitude has always been the basis and the foundation of becoming more confident of improving your self esteem and also maintaining mental and physical health. Because gratitude is really the starting point. And as soon as we learned that we need to be grateful for what we already have and what is already part of our reality, then we can achieve anything that we want in our lives. By the end of this course, you are going to start a new ritual with journaling on gratitude, and you will also write a gratitude letter to a person who has made a positive impact in your life. So I'll see you in the course and let's start righting. 2. The Perfect Journal: in this module, you are going to learn how to choose your perfect journal when it comes to starting. A new journal is really important that you fall in love with the tools that you have attend . I'm also a really big believer and handwriting, which is why I'm always going to advise people to use a journal or notebook when it comes to you starting the journal and the habit of journaling and for the Gratitude journal, I also encouraging Teoh. Make sure that you choose something that is really, really beautiful and that speaks to you so that you find a really pleasant experience when it comes to writing. If you prefer typing on your computer, that's absolutely fine. And if that is more handy for you than please go ahead and do that if it will create the habit of starting your gratitude practice. But if you're going to start a journal, then I encourage you to start looking for a notebook that is really going to make you feel good about writing. So I have here a set of notebooks in all types and shapes and colors because I'm really, really in love with everything that means stationary. So off course you can choose maybe a classic one, leathery a notebook or something that is a little bit more colorful or you know you might. I want to go with something that has some patterns may be something more colorful and also in terms of shapes. You know you can go with the bigger one if you want to keep it somewhere safe, or you can just go with the regular notebook. Or you can just have a very small pocket notebook. It's completely up to you. It's really important that you just fall in love with the tools that you have for your journal, because this will make the writing experience much more pleasant, and it will make you want to go back and write on your gratitude every single day. 3. Find a Pen: just as important as the notebook is, so is the tool that you're going to use for writing. So when it comes to choosing your writing tool, then please make sure that you are going for something that is very easy for you to use and that you also really enjoy using. So whether you go for pencil or just regular pen or offensive pan or fountain pen, or just go for color pencils, that is absolutely fine. As long as it really makes the writing experience pleasant, you can draw in your gratitude journal. You can make any type of symbols you can do any doodling in your gratitude journalist completely up to you what type of experience you want to have with your pen and paper. 4. Set the Mood: as soon as you have found your perfect notebook and your pen that you're going to use for your writing sessions, then I advise you to start looking for the perfect corner in your house, where you can find comfort and relaxation and where you can have just a few moments of silence when it comes to you writing because we want to set the environment where we're going to perform the gratitude writing and to make sure that it contributes to our pleasant experience of journaling. So what we're going to do during the writing session is that we're going to enhance all of our senses because this will really drive us into a much better state when it comes to writing about gratitude. So in terms of the smell that we're going Teoh create nor environment, we can use scented candles or scented steaks that are going Teoh, create a very nice, pleasant smell. We can also use some essential oils, perhaps, which are also going to support us in feeling more relaxed or creating a certain state and mood that will support us in writing. And we're also going to take care of our taste. So I usually recommend a warm beverage, whether it's some tea or some hot chocolate or were milk. Anything that is really going to help you in feeling relaxed, because gratitude really comes in a much better and more positive way when you feel relaxed and when you are comfortable. Also, you want to make sure that your sound and you want you are hearing is a really pleasant sound. So it's really advisable if you can be in a place where it's silence and where you can benefit from a few moments of silence and relaxation, however, you can also use some music. You can either play a guy meditation on your phone, or you can have perhaps some really nice music, some piano music or some instrumental music playing in the background. Or you can just do a breathing exercise or something type of meditation that will really calm you down and will really bring you into a state of relax ation when it comes to touch . Of course, we have the notebook and a pen, which are going to be our main points of using our sense of touch. However, you can also add a little bit of a twist with some crystals. If you are a fan of crystals and you can just keep them in your hand, you can just see if it feels good for you for your energy level. Whatever calls you during that session, so that when you start writing about gratitude, you feel in the most relaxed state and you can connect with every little thing that brings you into a state of mind that will connect you with what you're grateful for. Whether it's some situation, whether it's the people in your life or whether it's about something that you have, I'm going to talk about this next. 5. Timing of the Day: in this module. We're going to cover the perfect timing of the day when it's best for you to write in your gratitude journal in my workshops. Very many people ask me, Alex, when is the best time to you write in my journal? Well, the thing is that I don't believe in recipes, so I can't tell you. When is the best time for you to write in your journal? Because this is something that you need to explore and decide for yourself. It really depends on your lifestyle and on the time when it's really the best way for you to relax and when when you prefer to write down. So, for instance, if your mornings are really crazy and you need to take your kids to school or there are so many things that you need to do in the morning, perhaps you really don't want to fit in another habit in your morning routine. And in this case, it might be in the evening that you feel a little bit more relaxed and you want the journal about gratitude at the end of the day. So it's completely up to you whether you choose to write in the morning when you start your day with gratitude and with a positive feeling, and you look at what you already have so that it is really a powerful feeling to kick off your day or you choose Teoh right in your Gratitude Journal at the end of the day. And look at all the blessings that you had throughout the day and you re evaluate your day so that when you go to sleep, you feel much more relaxed and you feel more satisfied about your day. It's completely up to you, even if you have a few minutes during your lunch break, and that is your trigger when you feel that you need to connect more with yourself and you feel that you want to feel more grateful for the rest of the day and it feels like a nice break in your working day, then go for it. You can use your lunch break to write in your gratitude journal. There's really no recipe for when is the best timing of the day. You just need to explore and see for yourself which one works best for you 6. Writing Prompts: Okay, So you found your comfortable chair or a very relaxed and silent corner in your house. You have a few minutes to spare when no one is running in the house and nobody is awake yet . And you just want to start writing. But how do you start writing in your gratitude journal? Are there any promise that you can use? Of course. This is why I'm here to support you with. So I invite you to just grab your perfect journal that you have chosen for yourself and choose the pen that you're going to use for writing today. And you can use from a multitude of problems when it comes to writing about graduate. And perhaps the most easy one is to just start with today I am grateful for, And then you can just keep going. If it feels unnatural, then you can just focus on things that really feel very nice blessings in your life. You can then start to you narrow it down and think about what you're grateful for. That is really perhaps something that you take for granted in your day to day life. - Another easy prompt that you can use when it comes to starting your first journaling session. It's also contributing to bringing that grateful state into your mind and into your body so you can start with thank you for so here it is. Here are two very simple problems that you can use when you first start writing in your Gratitude Journal. 7. First Session Tips: So here it is. You are all set for your first writing session and you have your gratitude journal prepared . But you still might have a little bit of a blockage when it comes to actually sitting down and writing. So what is there to do? Well, I recommend that you just grab your phone and set the timer on your phone so that you just find it easier. Ideally, you just want to have it for a couple of minutes so that you just press start and then you start writing and it feels that you on Lee have to do it for two minutes is just as easy as that. Because if you see that two minutes is really not that long and you keep writing on your paper, then you will increase the timing for next time. You can write for three minutes and then for five minutes, and then it will just become easier and easier, and it will start creating a habit. The important thing here is that you keep your pen onto paper and you write continuously, even if you feel that there's nothing more to be grateful for. Just keep writing. Make an effort. Start writing about something else. If it feels that you have exhausted the gratitude list and just make sure that you keep your pen to paper, this will really keep you into that flow of writing. And it will give some messages to your brain that writing is important and that you want to do it and you want to create a habit out of it. 8. Gratitude List: Okay, so it's a deal. You are going Teoh, right? Continuously, without taking your pen off your paper for two minutes. But what I'm are you going to write about? Maybe those prompts didn't really trigger anything for you. What if you're still blocked? Well, let's see. Gratitude is really more about feeling the feeling of gratitude, really feeling grateful in your entire body and with all your senses, Which is why sometimes it can be easy if you just write the list of what you're grateful for. So let's see. You can start with I am grateful for, and when you feel blocked, you can just follow a framework like this one, right about who are the people that you're grateful for, what situations you are grateful for and what things that exist in your reality you are grateful for. So let's see, for example, - yes , you can be specific, or it can be people that you've only had one interaction with and that you don't necessarily know them very well. Okay, situations, any type of situation that you're grateful for simply because you had the opportunity to be a part of you can write it down when it comes Teoh. Being grateful for the things that we have. This might be probably an easier list to make because most of the times we feel so we used with the things that exist in our reality. So let's see you are grateful for and the list can continue some other bonus tips on what you can put your gratitude list. Nature, emotions, animals, the blessings and the list can continue. 9. Gratitude Letter: Okay now. So it's time for you to start working on your project that is writing a gratitude list for a person who has made an important impact in your life. Okay, so let's see, How do you start a gratitude letter, dear? Thank you. For I remember when I am so grateful or what you did or how you treated me. - These are just very simple things that you can mention in your letter. The important thing is that you don't necessarily have to send that letter because you are doing this exercise mainly for yourself and for your benefit, because you are going to feel the feeling of gratitude, and it's going to make you feel so much better and so much positive. Off course. If you want Teoh, make the day for the person who really changed your life or who had a really positive impact in your life. You can also choose to send your letter. It's completely up to you. The project is mainly addressed to you so that you can test and see how it feels when you write a gratitude letter 10. Final Thoughts: well does. Here it is. This is a course on how to start a gratitude journal. And in this course, we have learned together how to choose your perfect journal, how to find your pen that you're going to use, which is just as important as the journal, how to set an important atmosphere around you and how to set the mood and the environment so that you have a pleasant experience when it comes to writing in your gratitude journal we talked about when is the best time of the day when you should write in your gratitude journal We looked at first problems that can support you in beginning to write in your gratitude journal. We also had a few tips on how to write in your first session with your gratitude journal. And then we looked at two exercises that are the most frequent and the most important ones when it comes to gratitude, the great of list and a gratitude letter. So now that you have reached the end of this course, you have a gratitude journal that is going to be your new best friend. You can use it any time that you need it you can use it several times during the day, or you can go back to it whenever it feels that you want to address your feeling of gratitude. Just remember that making a habit out of journaling is really going to support you into your well being, your physical and your mental health, and is really going to increase your chances of going after what you really want. And I can't wait to see your project with the gratitude letter. You don't necessarily need to share it with us. Just make sure that you share with us the experience of how it felt to write a gratitude letter to a person who has made a positive impact in your life. I want to thank you for your time and for your energy. And I'm so excited for your next journey with your gratitude journal, and I hope that you're just as excited