The Grateful Journal
This exercise is designed to help you become more resilient, more buoyant, reduce anxiety, sleep better and turn you into a more pleasant person to be with.
Here’s how: keep a journal.
Each morning, write down three things:
Here is an example:
Here’s how: keep a journal.
Each morning, write down three things:
- Something or someone you’re grateful for
- Something you learnt or can get better at i.e. grow
- A reason why things are going great
Here is an example:
| Grateful | My wife – she came home early and took over making dinner |
| Grow | Put myself in the shoes of others |
| Great | Customer told me I did a great job yesterday. |
We recommend you do this first thing in the morning: before you start work or look at your phone. This helps you get into the right frame of mind and stay resilient throughout the day.
To make it a sustainable habit
- Use a trigger to help you remember. This can be your first cup of tea/coffee, or you can set a reminder on your phone.
- Keep the journal and pen within easy reach and put it back in the same place when you’re finished
- Reward yourself by sharing your thoughts with someone, having breakfast afterwards, or have a second cup of tea!
This simple habit will help you adopt a growth mindset, become more positive and sleep better at night.
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