How gratitude journaling can bring calm to your life

When I’m stuck in the morning and I don’t know what to write about in my diary, I’ll modify the pros-and-cons list. I’ll draw a line down the middle of the page, and in one column I’ll list what I’m thankful for, and in the other column, I’ll write down what I need help with. It’s a paper prayer.

This practice of gratitude changed my life and continues to do so today. Whenever I find myself worried, uptight, anxious, or thinking negatively, I pause and think about all the things I am grateful for in life. Within moments I feel calm. The world seems like a friendly, inviting place again.

Start a journal or simply send yourself emails. Either way, jot down everything about you that’s positive and admirable. Force yourself to write at least one thing a day that you’re proud of. Write down every compliment you receive: what it was, who said it, and what prompted it.

Bryant’s research indicates that there are multiple ways we can savor an experience, including by practicing luxuriating (basking in the pleasure something creates), marveling (feeling awe and wonder about something), and thanksgiving (appreciating the good things in your life).