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5 Ways A Gratitude Journal Can Improve Your Life

5 Ways A Gratitude Journal Can Improve Your Life

A gratitude journal is a reflection of the things you are thankful for. It is the simple act of recording things into a notebook about things that strike you during the day as having gone well. Although usually done with pen and paper, the multitude of online journalling tools widely available means that you can choose to blog online instead of writing it down, or even post images and caption them instead. When keeping a gratitude journal on a regular basis, there are a host of benefits that arises which can increase mental wellbeing and improve aspects of your life.

It gives you a choice

Knowing you have a choice in life is powerful. Many studies have shown that choice influences your satisfaction in life as well as your coping ability. There will always be at least one thing you can put in your gratitude journal, such as the bus arriving on time or the elevator not breaking down on your way out. The very worst can happen to anyone, but knowing you have a choice to see the good in spite of that is crucial for helping you to maintain your ability to manage yourself well during these situations.

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It teaches you gratitude

Gratitude is feeling appreciative or thankful. We are taught to say thank you by others from an early age, but feeling grateful comes only from within. The act of noting down things you are thankful for helps you to recall the feeling of gratitude, whether the feeling was brief or not. This comes in handy particularly when facing difficult times, when gratitude can often take a back seat to many other feelings that arise easily such as anger, depression or annoyance. Gratitude itself is also associated with other effects such as increased empathy, sensitivity and happiness, which in turn strengthens your ability to learn positive emotions.

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It prepares you to handle problems more calmly

Being grateful doesn’t mean you will ignore your problems, but helps you to shift into a positive and calmer perspective to deal with them productively. Our internal talk is a key factor in determining how easily we slip into depressed, angry or unhappy moods. If you notice a lot of thoughts such as “I won’t be able to do it, why even try” or “why is he acting like so selfishly” in reaction to various events, this can be indicative of negative self talk that has been implicitly reinforced over the years. A gratitude journal helps to reframe your internal self talk gradually to take on a more positive tone by focusing on things that went well, and therefore help you to see problems more objectively and handle them in better ways.

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It keeps you in the present

The very act of journalling grateful thoughts increases your mindfulness by keeping you in the present. Too often, overthinking and dwelling on negative events of the day will keep you distracted and unable to focus on the present task at hand. Keeping a gratitude journal helps you to learn practiced focus as you concentrate on recalling and noting down positive aspects of your day, as well as physically distract you from acting on the impulse arising from any negative feelings.

You become more resilient

The more things you are grateful for, and the more you practice recording down this gratitude, the more easily positive thinking will come to you over time. Your thoughts influence your actions, and so by paying more attention to your gratitude journal, your focus on this process will enable positive thinking to stick and take on a more automatic role in your thoughts. By repeating this process you will increase your resilience, which is the ability to be strong and bounce back after setbacks.

Featured photo credit: Photo Credit: J Yung via photos.google.com

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Last Updated on June 13, 2019

How to Quit Your Boring Life and Start Living an Interesting One

How to Quit Your Boring Life and Start Living an Interesting One

Think you have a boring life?

The definition of boring is dull or not interesting. Maybe you’ve been doing the same thing and living the same life for too long, or maybe your daily routine is limiting your growth and happiness. Whatever your reason is, the following list of 20 things can definitely make any day more interesting. Some of them are silly, while some are more meaningful, so hopefully just reading the list makes your life less boring and sparks your creativity.

Let’s dive in the list to quit your boring life and start living an interesting (and meaning) one!

1. Channel Your 7-Year-Old Self

What would he or she want to do right now? Color? Paint? Run around outside? Play dress up? Eat with your hands? Play that instrument hiding in the back of your closet that you haven’t touched in years?

Just because you’re a grown up doesn’t mean any of this stuff will be less enjoyable than you remember it. Give yourself permission to play.

2. Go Play with Kids

Speaking of little kids, if you have your own or access to any (in a non-creepy way, like they’re your niece or your best friend’s kid, you get the idea) go play with them!

They didn’t create an entire show called Kids Say The Darndest Things because kids aren’t hilarious. They also keep things so simple, and we can really stand to be reminded of this and stop allowing ourselves to get bogged down in boring details.

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3. Order a Hot Dog

While you’re eating it, Google: “What’s in a hot dog?” You decide whether or not you want to finish it.

4. For the Ladies: Wear Your Sexiest Lingerie Under Your Work Clothes

Your “little secret” will leave you feeling anything but boring all day!

5. Play Cell Phone Roulette

You’ll need at least one buddy for this. Scroll through the contacts in your phone, stop on a random one and call the person.

You could spark an incredible catch up session or be incredibly awkward. Neither are boring.

6. Fill out a Pack of Thank-You Cards

Give them to random people who probably don’t get thanked too often for doing what they do ever day.

Ideas: police officers, librarians, servers, baristas, cab drivers, sanitation workers, teachers, people behind any check out counter, receptionists, your friends, the guy at the falafel stand, etc.

7. Sign up for a Class in Something You’ve “Always Wanted to Do”, or Something That Makes You Really Uncomfortable

Ideas: pole dancing, salsa lessons, improv, pottery, cooking, knitting (yup, there are classes for this, too!), karate, boxing, something techy like the workshops they run in Apple stores, get Rosetta Stone and learn that language you’ve always wanted to speak, etc.

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What’s good about joining an interest class is that you will also meet new people!

8. Interview Your Grandparents About Their Lives

You can bet they’ve had some crazy experiences you probably never knew about.

9. Get up on Stage at an Open Mic Night

Whether you’re funny or not, get up on stage and just talk funny. And if you’re not, memorize a few of your favorite jokes and tell those!

10. Do Something for Someone Else That You Wish Someone Would Do for You

We all have a few ideas on this list. I promise you will feel amazing after and anything but bored.

11. Start a DIY Project in Your Home

It doesn’t have to be super complicated. If you need ideas, there’re plenty on Pinterest. Or you can also check out these 30 Awesome DIY Projects that You’ve Never Heard of.

12. Plan a Weekend Trip or an All-Out Vacation

This will give you something to look forward to.

Even if you don’t have the time or money to go on a vacation, plan for a staycation, which is same fun and relaxing!

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13. People Watch

Find a bench in a crowded area (centers of transportation like airports, bus stops and train stations are great for this!) and just observe.

People are infinitely interesting.

14. Eat Something You’ve Never Eaten Before

Bonus points if it’s a random fruit or veggie.

15. Dance

You can get your friends together for a night on the town or just pull up a video on YouTube and bust a move from your own living room.

If you’re feeling extra brave, you can even dance in public and get other people involved.

16. Go to YOUTUBE and Search “Funny Pets” or “Funny Babies”

This is also a great quickie ab workout as you will be laughing hysterically.

17. Pick up a Book and Start Reading

Check out the NY Times Best Sellers lists and grab a new book you can get lost in.

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18. Step Away from the Computer and Go Get Some Time with People You Care About in Real Life

Facebook stalking doesn’t count as real social interaction. You can even share this post with your friends and vote on which one you’d like to do together!

19. Check out a Museum You’ve Never Been to Before

OK, depending on your interests, this one might actually be boring. If you love learning, art or different cultures though, this one is for you!

20. Write a List of Things You Desire and Truly Want

This is a great way to help you figure out the real reason why you’re feeling bored about your life. Maybe you haven’t really done things that you truly enjoy? Maybe what you’ve wanted to do all the time has been left behind?

Think about the list of things you really want to do, and ask yourself why you aren’t doing these things (yet). Then start taking your first step to make what you want happen.

Now go make your life interesting and live your dream life!

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Featured photo credit: Kev Costello via unsplash.com

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