Keeping a list of things for which you are grateful is a good start, but what’s more effective is to feel the gratitude deeply. Describe something specific. Involve as many sensory memories as you can. What did it look like? Sound like? What was its texture? What did it taste like? Smell like? How did you feel when you experienced it?
It matters less what you write; it matters more what you experience. Take a moment and let it sink in.
Here are some gratitude journal games you might want to play. In the following list, I use the word “blessings” for those things for which you feel grateful.
Speed round: Set a timer. See how many blessings you can list in that amount of time.
Annotated list: take the list you made in the speed round and note why you felt grateful.
Body-practice: think of a blessing in the feeling of gratitude. What does it feel like in your body? Describe it as fully as you can.
Picture gratitude: Find or take a picture of a blessing. Write about it.
Gratitude quote: Find a quote about gratitude and write about it.
Gratitude walk: go for a walk, noticing things for which you feel grateful.
Stop, savor, and soak: when you notice a blessing, stop and experience it fully. Savor it – swish the experience around in your mind. That the emotions you feel soak into your body and mind.
Body gratitude: rub lotion on to each part of your body, thanking it for all it does for you.
Love letter: write a letter to yourself, expressing gratitude for all you are and have been.
Thank you card or letter: write to someone you know thanking them for who they are or what they’ve done. (Can also be a text, email, phone call, or in-person testimonial.)
Daily blessings: at the end of the day list five blessings. You can write it down or speak it aloud to someone else… Even over the phone.
Gratitude art: Paint or draw a picture of a blessing. Make a gratitude sculpture.
Sing gratitude: Sing a hymn or song of gratitude.
Gratitude poem: write a blessings poem.
Blessed people: think about people in your life to whom you are grateful. What makes them special? Describe it in your journal and/or tell them.
Blessed life: what gives you quality of life? Describe it and thank it (and the people who make it possible.)
I’m sure I missed some. What gratitude journaling techniques do you know? And them to the comments and enrich us all. Thank you!