30-Day Challenge: Use a Gratitude Journal To Increase Your Positivity

While doing some research a while back, looking for life-changing advice, I found a simple tool that is scientifically proven to train your brain to think more positively: gratitude journals. You'll be surprised at how easy this is to do!

Pen writing in a gratitude journal

According to Robert Emmons, the world's leading scientific expert on gratitude, grateful thinking and grateful moods can (1) facilitate better sleep, (2) reduce excessive entitlement and (3) lead to better workplace productivity. Who wouldn't want all of those?

"Regular grateful thinking can increase happiness by as much as 25 percent, while keeping a gratitude journal for as little as three weeks results in better sleep and more energy." - Robert Emmons

One of the easiest ways to add gratitude to your life is to keep a journal of your grateful thoughts. So, here is my 30-Day Gratitude Challenge to you! Once you complete it, you should feel more grateful, positive and energetic.

30-Day Gratitude Challenge:

  1. Get a journal and put it on your bedside table. (Need help finding a journal?)

  2. Before bed each night, write three things that happened in your day that you are grateful for. Be as specific as possible.

  3. Try to avoid repetition. This will help you notice the little things, like the smell of the local bakery or the sound of your child sleeping.

Within 30 days, your brain should begin to rewire itself. It will be easier for you to recognize the positive aspects of your day and you'll have fewer negative thoughts.

Tip: Write in your gratitude journal just before bedtime. This gives you a chance to reflect on your entire day.

My favourite part of this challenge is going back through my journal and reading everything I was grateful for. It gives me a big boost of happiness! Let me know the results of your 30-Day Gratitude Challenge by leaving a comment below.

Thank you for reading.

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