About fifteen years ago I began keeping a gratitude journal. My notebook is nothing fancy; just aa simple, spiral-bound book filled with blank pages. On those lines, I jot down at least three things each morning that delighted me the day before. Spending a few minutes thinking about what I’m grateful for is a great way to begin each day.
The daily demands of being a wife, mother, grandmother, friend and consumer (just to name a few) provide lots of opportunities for disappointment, challenge and frustration. By taking a moment to reflect on what’s went right the day before, I give myself another opportunity — one that adjusts my view to see the glass as half-full instead of half- empty.
Through sleep-rimmed eyes, before my feet hit the floor, I reach for my journal, stationed on my nightstand and start writing. Some entries are simple one-word notes like “sunshine,” “reading,” or “bargains.” Others are short prayers of thanks for my family’s good health, the addition of a grandchild, niece or nephew. I’m reluctant to admit that there seems to be a disproportionate number of entries involving food – lunches with friends, family dinners, new recipes that worked, a nut roll baked just for me by my niece, Maria.
Longer passages are a bit more reflective, perhaps chronicling a tough time, lamenting a difficult decision or struggling with the pain of losing someone close to my heart. The journal is also a place for me to boast about the successes of my children, record my feelings about a recently published article or pat myself on the back for achieving small goal – cleaning out a closet.
These pages are my paper sanctuary – a place to preserve the positive. They are a way to slow down my mind and reflect on the good news in my life. It’s what I call Thinking Thankful. Focusing on the good stuff that happened the day before lessens my usual spinning about things that normally make headlines in my mind — the computer crashing, the mess in the family room, a window screen chewed by Bandit, our dog or a rejection slip from an ill-informed editor.
Even though I start with three, there is no limit to the number of entries that find their way into my gratitude journal. Some days I take the time to write more, but knowing that I only have to come up with three makes it easy to fit this appreciation review into my morning routine.
Some items that show up with regularity are ways to simplify life. Great ideas from friends like the ideal construction of a peanut butter and jelly sandwich. My recipe was two slices of bread, one slice slathered in peanut butter, the other in jelly. It wasn’t until lunching with my friend, Rik, that I learned the faultiness of my formula. As he ate his lunch, I noticed that his sandwich didn’t have that “grape-jelly seepage” mine are famous for. Rik covers both slices of bread with a thin layer of peanut butter and then jellies in between. Perfect PB&J every time.
My journal let documents the goodness that I might otherwise take for granted. It’s is a record of how quickly life changes. That’s why ever so often, I read what I’ve written weeks, months even years before.
In 2004, I noted how hatha yoga brought flexibility to my hips. A few entries recorded my time spent helping my son, Jake, fill out college applications and the joy of Sunday morning visits with my mom. Today I still keep up my gentle yoga practice. Jake, an ASU graduate, is engaged to the beautiful Rachel. But those magic times when seeing my mother’s angelic smile was a mere five-mute drive ended that September. The page turned.
Because of my early morning writing practice, I’m actively paying attention to the good stuff that life sneaks in when I’m not looking. I stop to think about what went right during the last 24 hours. Little things like my husband, Nick, starting a load of laundry; my sister Sue, having my hard-to-find coffee creamer in her fridge on a recent visit; a friend dotting my desk with ladybugs stones the size of dimes, just because she knows I like ladybugs.
None of these things are life changing. They’re not life-altering events like winning the lotto, paying off your mortgage or finding the perfect job. Fortunately, though, they are life enhancing. Taken together they comprise the best parts of living. These are moments I might miss. I might take them for granted if I wasn’t writing them down.
Today’s technology lets us accomplish more in less time. That should be a good thing, but instead, we’re moving at the speed of life, going faster and doing more. Sandwiched between laundry, homework and grocery shopping, there’s little space left to ponder and contemplate. Time for these important reflections doesn’t just happen. It has to be scheduled. By taking a couple of minutes each day to write about what you’re thankful for you’ll enjoy the journey more. It doesn’t matter what your destination.
Such a good idea, Claire. I have started gratitude journals before, but always set the bar too high. Three is a lot easier minimum that ten or fifteen. Although there are far more than fifteen things to be thankful for on a daily basis, there isn’t always time to write them all down. I am thankful for knowing you my dear friend. That’s number one for tomorrow. 😉
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