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Keeping a gratitude journal is one of the easiest ways to cultivate a mindfulness practice.

At it’s core, mindfulness is mental training. Different mindful practices train your brain to operate in a certain way.

Just like exercises in the gym, all of them support your overall health. But each has their own unique benefits.

With a gratitude journal, the exercise is dead-simple: every day, write down a handful of things you are grateful for.

But simple and easy doesn’t equal low-impact!

The benefits of this practice far outweigh the time you put in. This happens in two ways:

• You’ll learn to cultivate gratitude by conditioning your mind through practice.
• You’ll create a vault of goodness to draw upon in tough times.

Cultivating Gratitude

Every time you write in your gratitude journal, you’re training your mind. This practice helps you enter a state of gratitude each and every day.

Gratitude is worth your time because it is an antidote to negative emotions.

“You can’t feel fear or anger while feeling gratitude at the same time”.

– Tony Robbins

Cultivating gratitude will help you promote feelings of positivity, peace, and joy on a regular basis.

The best way to get good at a new skill or behavior is to practice regularly. It only takes a couple minutes every day.

Creating a Vault of Goodness

A gratitude journal starts small. The pages were empty, but you write a few notes down every day.

Over time, your journal turns into something powerful. Small actions, consistently over time, create a large impact.

I’ve kept a gratitude journal in some form for well over a year now, with hundreds of individual notes. My life is better because of each and every note I’ve written.

I refer back to this journal in challenging times. It helps me shift my focus away from a point of stress or anxiety.

Spending time remembering what you’re grateful for puts you into a healthy headspace.

Now’s your chance to get started!

Start Your Gratitude Journal With These Best Practices

The first time I tried to create a habit of gratitude journaling, I failed. It was a negative point in my life, and I struggled to see the point of writing in my journal.

Since then, I’ve rebounded emotionally. And I’ve built a consistent habit of cultivating gratitude in the process.

Learn from my mistakes, and get started today with these four steps:

1. Pick a format that works best for you

A gratitude journal can be physical or digital.

I prefer a physical version, and use a Field Notes memo book (see photo up top).

It’s small and portable, so it’s easy for me to toss in my bag when I travel. Evernote and Day One are great digital tools that could work well for a gratitude journal.

(I’ve also enjoyed using The Five Minute Journal, although it covers more than just gratitude.)

2. Keep it simple to stay consistent

Eliminate as much variability from the journaling process as you can. Consistency is key when building new habits. Pick a consistent time to write. And stick to a standard format.

I like ending the day with my gratitude journaling. Right before bed, I’ll grab my notebook and write. Each day is the same.

Here’s what I write:

[Today’s Date]
Today I am grateful for
– [something I’m grateful for]
– [another thing I’m grateful for]
– …

3. Create a physical reminder

You might have the best intentions, but it’s easy to forget to write when you’re building this new habit.

Put a physical reminder in a place where you will see it every day. This will prompt you to write in your journal.

I put my gratitude journal on my bedside table, or even right on my pillow. Every night before sleep, it’s right there waiting for me. I have no chance of forgetting about it!

4. Don’t overthink it

A gratitude journal is about developing appreciation for the small things in your life. It helps you see that there are many positive aspects in your life, even when you’re feeling down.

If you’re struggling to think of what to write, start with the small things: The clothes on your back, the food in your fridge, your family and friends.

Take Time to be Grateful Every Day

On really good days, I’m glowing with positivity. It’s easy for me to add lots of things to the list.

On less good days, I bring it back to the basics. Writing in my notebook feels like an exercise. But the important thing is to stay with it. The challenging days are when it matters most!

Finding joy in simple things is one of the keys to living your best life.

The little things matter. So grab a notebook, and start writing!

Based in Chicago, IL, Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To receive his most popular articles, join the free Mindful Ambition weekly newsletter.