Keeping a gratitude log in your bullet journal is one of THE best ways to boost your happiness and well-being.
Gratitude has been heavily researched by science, and the evidence is clear – having a gratitude practice, where you intentionally take the time to write down what you are grateful for, is good for you.
Studies show that people who practice gratitude
- are happier
- are healthier
- exercise more frequently
- sleep better
- are more resilient
- are more optimistic
- cultivate deeper relationships with friends, family and partners
- are less envious
- are less materialistic
- have a greater ability to focus on, and make progress towards, achieving their goals
That’s all wonderful stuff, right?
So why do we consciously need to develop a gratitude practice? Why do we need to remind ourselves of the good things in our life? Don’t we know them already?
Well, it’s because of our natural negativity bias – the way that we humans tend to remember the negative things more than positive things in our life. Studies have shown that we need 5 positive things to cancel out a negative thing. That’s just the way we’re wired.
So to reap the benefits of gratitude we need to consistently keep reminding ourselves of the good things in our lives. The things we are grateful for.
What is a gratitude log?
A gratitude log is a place in your bullet journal where can regularly write down the things that you are grateful for.
It could be on one page, two pages, or incorporated as part of your daily or weekly spread.
Of course, you don’t need to write a gratitude log specifically in a bullet journal. Any notebook will do. But if you don’t have a bullet journal and you’d like to find out more about creating one take a look at:
As with all things bullet journaling, there’s no right way or wrong way to do it. You can choose the way you want to do it, and change it up whenever you want.
In the same way that habit trackers make it easier to stick to your habits, a gratitude log reminds you to keep a lookout for all the good things that are happening, rather than focusing on the challenging ones.
You become more present and are more mindful of your experiences and you start noticing more positive things throughout your day. Those things that make your life a little more enjoyable.
What to write?
Write down things that you are grateful for. Things that make you happy. A task that you accomplished. Something that made you smile today. Someone that made you laugh.
It can be as simple and a hot cup of coffee on a cold day, a tasty meal, or a phone call from a friend.
It could be one thing, two or three things, or a whole sentence, or more.
Challenge yourself not to repeat the same things over the course of a week, or a month for example. This will help you look more deeply and find appreciation in the small things you may not have noticed (like hot water on tap, or your cozy slippers…)
When to write?
Although writing daily is good, you don’t have to.
Whether you decide to write in it every day, or every few days, the choice is yours. If you do decide write daily, try to incorporate it into your morning or evening routine.
12 Gratitude log ideas
Take some inspiration from the gorgeous gratitude logs below.
Whether you prefer a minimalist design, or something colourful and elaborate, you’re sure to find something that appeals to you.
And of course, because a bullet journal lets you change it up regularly, you can try out different designs each month, or each week, depending upon which type you prefer to use.
An alternative to designing your own layout is to use a printable which you can stick into your bullet journal.
You can use printables as a base, then add your own touches using stamps, stickers or washi tape. Of course, using them just as they are is fine too!
So, tell me…are you inspired? Which gratitude log will you use this month?