The world could do with more gratitude. There's a lot of focus on mental health these days, and rightly so; we're all looking for ways to improve our daily lives and the search for joy can feel similar to looking for the holy grail.
Exploring ways to enact positive psychology is a core part of improving happiness, and offers myriad health benefits - from healthier eating behaviour, to improving personal relationships.
You'll undoubtably have heard that making small changes in your life can have big changes, and practicing gratitude is a simple and effective way of getting this up and running.
But how do we practice gratitude? There are plenty of gratitude activities, but our favourite might just be gratitude journaling.
Table Of Contents
What is gratitude?
Gratitude is the feeling of appreciation or thanks that arises when we acknowledge the good things in our lives. It involves recognising the positive aspects of our experiences, whether they are big or small, and being thankful for them. This could include small things that many of us take for granted, such as a roof over our head, being healthy, or even an appreciation of our morning coffee.
We're naturally inclined to be negative. After all, you're more likely to remember the time you accidentally showed your underwear, than you are about making your boss happy. Gratitude practice not only helps counterbalance our natural negativity, but as happiness studies have shown, also offers us significantly better mental health.
Further studies discovered that participants who expressed gratitude to someone close to them, benefit from easier 'difficult' conversations later down the line. Being grateful is as much about appreciating others (I'm glad they picked up the shopping) as it is about situational gratitude.
On top of which, learning to express gratitude can lead to - among other things - positive feelings, better sleep quality and increased life satisfaction. After all - acknowledging the good things in our everyday life means we pay them more heed.
There are plenty of gratitude books out there which exemplify what gratitude is.
What is gratitude journaling?
Gratitude journaling is the regular practice of recording things for which one is grateful. It involves writing down moments, people, or experiences that bring joy or appreciation, helping engender positive emotion.
This simple yet powerful habit can be particularly beneficial for children, offering them a way to focus on the positive aspects of their lives and develop a lasting sense of thankfulness.
One popular online movement involves keeping a gratitude journal for three weeks, (although some suggest four consecutive weeks are better) and reviewing how you feel at the end. Another suggests writing a gratitude letter to another person every week.
Practicing gratitude in our daily journaling allows us to look back on moments with joy. It provides an increased level of self awareness, and can be viewed as akin to meditation practice.
What are the benefits of gratitude journaling for kids?
Gratitude journaling has powerful benefits to us all - but it can be especially useful for children to learn how to engage in positive psychology. Regular gratitude journaling practice encourages more positive emotions, greater happiness and can help build strong relationships.
The key benefits to daily life include:
1. Enhances emotional well-being
Gratitude journaling helps children develop a positive outlook on life. By focusing on the good things, they can cultivate a happier and more content state of mind, reducing feelings of anxiety and stress.
2. Boosts self-esteem
Regularly acknowledging their own strengths and accomplishments can help children build a stronger sense of self-worth. This can lead to increased confidence and a healthier self-image.
3, Improves mental resilience
By reflecting on positive experiences, kids learn to manage and overcome challenges more effectively. Gratitude journaling can teach them to find silver linings and maintain a hopeful perspective even during tough times.
4. Strengthens relationships
Expressing gratitude for friends, family, and teachers can enhance a child's interpersonal relationships. It encourages empathy and appreciation for others, leading to stronger, more meaningful connections.
5. Enhances academic performance
A positive mindset can improve focus and motivation in school. Kids who practice gratitude may find it easier to engage with their studies and perform better academically.
6. Encourages mindfulness
Writing in a gratitude journal encourages kids to be present and mindful. This practice helps them become more aware of their surroundings and appreciate the present moment, reducing stress and improving overall mental health.
7. Promotes better sleep
Gratitude practice before bedtime can create a calming routine that helps children unwind. Reflecting on positive events and experiences can lead to more restful sleep and better overall health.
The link between gratitude and physical health
Gratitude research has thrown up some interesting links not just between being grateful and improved life satisfaction, but how gratitude can lead to greater resilience in your body's physical health.
There is a study that shows that - much like meditation - taking a moment to be grateful enacts physiological changes in your body by engaging the parasympathetic nervous system. This lowers blood pressure and heart rate, aiding overall relaxation and having a positive effect on your well being. It can also boost immunity and generally increase your happiness.
Anything that helps heart health and offers better physical health can only be a good thing. Definitely something to be grateful for!
The Growing Gratitude Journal
Once we understood the vast benefits of gratitude for children, we wanted to make a gratitude journal to help with expressing gratitude. One that would make it part of a daily routine, offering kids the chance to feel grateful and begin counting blessings in a fun and engaging manner.
Keeping a journal that offers steps is much easier than a vague instruction to "be more grateful in life", so within The Growing Gratitude Journal you'll find simple but guided ways of practicing gratitude:
- Gratitude Warmups: You need to get into the right mindset before you properly start your practice. We offer tips on how to remember happiness from the day, and best become grateful people.
- A 3 minute a day template for gratitude: Where children can write/draw their daily gratitude habit with a different prompt every day, like “Write about your favourite thing to do with your family”, “Think of a time when you felt safe and loved and describe it”, “Think of a time you learned about a different country or culture. What did you find interesting?”
- Reflections and exercises: At regular points, the journal has check ins to see how you're feeling, and reflect on all the awesome things your child has been able to do.
The Growing Gratitude Journal will help your child to:
- Explore true thankfulness in 3 minutes a day: Thought-provoking daily prompts and questions will guide children to discover the big and small things that make their day special.
- Express themselves creatively: Space for drawing, doodling, and coloring allows them to express their gratitude in a fun and personal way.
- Develop mindfulness and mental resilience: Simple exercises encourage them to appreciate the present moment, fostering a sense of calm and contentment.
- Build positive relationships: Activities for children to do my themselves, as well as with grown-ups, about the people in their lives to help them appreciate loved ones and strengthen connections.
How to start a gratitude journal with your kids
Starting to write a journal with your kids can be fun and rewarding, offering you a chance to be grateful and increasing your happiness too! Focusing on a positive emotion (or emotions) with them often, will help you bond and increase general well being - as well as helping you feel more grateful about your life.
Here are some tips to get you started:
- Set a regular time: Establish a consistent time each day for writing in their journal, such as before bed or after dinner.
- Model gratitude: Write and share your own gratitude entries with your child to set an example. Maybe you could have an agreed 'writing time' to sit down together.
- Make it fun: It doesn't just have to be writing. Incorporate drawings, stickers, and other creative elements to keep your child engaged.
- Discuss entries: Take time to discuss what they write, and why they feel grateful. Understanding their gratitude is useful and can give you an insight into their world.
You could also take a look at our '75 gratitude quotes for kids' as a good way of introducing the concept to them.
FAQs
How often should kids write in their gratitude journal?
Kids should aim to write in their gratitude journal daily or at least a few times a week. Consistency is key to reaping the benefits of this practice.
What should kids write about in their gratitude journal?
Kids can write about anything they feel thankful for, such as a fun day at school, a kind gesture from a friend, or a delicious meal. Encouraging them to reflect on both big and small moments can help them appreciate the variety of good things in their lives. You could start by suggesting they focus on writing just three things that they're grateful for.
At what age can children start gratitude journaling?
Children as young as five or six can start gratitude journaling with some guidance. Younger children might need help writing their thoughts down, while older kids can journal independently.
How can parents support their kids in gratitude journaling?
Parents can support their children by setting aside a specific time for writing, such as before bed. They can also lead by example by keeping their own gratitude journal and sharing their experiences with their kids.
Can gratitude journaling help with behavioural issues?
Yes, gratitude journaling can help improve behaviour by promoting a positive mindset and reducing negative emotions like anger and frustration. It can also foster empathy and kindness, which can positively impact a child’s interactions with others, offering increased prosocial behaviours.
By encouraging your children to start a gratitude journal, you’re helping them develop a valuable habit that can enhance their emotional well-being, strengthen their relationships, and improve their overall quality of life. The Growing Gratitude Journal is a great tool to get them started on this journey of thankfulness and positivity.
