Beginning a gratitude journal may not seem like it’s for you at first, but it has forever changed my outlook on life and my attitude each morning. Rather than feeling the need to completely fill in your journal, just simply write what’s on your mind. I’ve found that even if my journal doesn’t appear to be full of gratitudes, it still serves as a space where I can collect and organize my thoughts. After a stressful day of go, go, go, it can be refreshing to spend some quiet time reflecting on your day, and really appreciating the good in it.

3 tips to remember as you create your own gratitude journal:

1. Don’t follow a rubric. Each day is different, so each journal entry will look different. Avoid trying to make your journal look “full” or “complete.” Write as if you are speaking to a close friend.
2. Follow your feelings. If you had a long day and don’t particularly feel like writing, don’t write. Forcing yourself to journal will only make it feel like a task. If you notice that you’re beginning to avoid writing, try journaling every other day or once a week until you feel up to journaling daily again.
3. Ignore the time. As you journal, step away from all technology. Journaling doesn’t have to be a set 30 minutes, it is just a short time to write what’s on your mind. Ignoring the time will help you concentrate on writing and focus on the quiet time you have set aside to reflect and breathe.
   

Try these suggestions if you are unsure of how to begin writing:

1. Start your morning by finding a quote or verse that you hope to follow in your day ahead. Try searching for “positive quotes” or “positive mantras” online.
2. Write one thing that you are looking forward to in your day ahead. If you feel that there is nothing “exciting” to look forward to, brainstorm some activities that you could add to your day that would make it more enjoyable.
3. Complete the sentence, “Today would be a great day if . . .” Oftentimes we look back on our day with a sense of unfulfillment. Why do we feel this way? What could we have done to have a great day? If you are struggling to answer these questions, consider what would make your day great before it even begins. You may learn that what you qualify as a “great day” does not have to be as grand or eventful as you originally thought.
4. Lastly, list your gratitudes. Aim for five, but remember that writing one gratitude or one-hundred gratitudes both have the same intention, to be more self-aware and present. If you notice that you lack appreciation for yourself, make one of your gratitudes about you. Maybe you are thankful for your willingness to help others or your ability to work under pressure. Anything, small or big, that you appreciate about yourself, write it down. Try some prompts for inspiration.

If you are new to serving others and have some extra time, try some of the ideas below:

1. Search for local food pantries in your area that welcome donations or volunteers to sort and hand out food and other necessities.
2. Ask a family friend or neighbor if they would like you to babysit their children for free.
3. Participate in a 5K. Not only will you be supporting a good cause, you will also get your heart rate up and your endorphins pumping. Invite others to participate with you.
4. If you are skilled with crafting, knit sweaters or scarves and donate them to an elderly care center.
5. Ask a neighbor if they would like any help with their yard. You could even plant a new bed of flowers for them.

If you are new to serving others and don’t have much time to spare, try some of the ideas below:

1. Go through your clothes, toys, furniture, and decor, and donate what you can to goodwill or someone in need that you may know personally.
2. Donate to World Help, an organization that strives to meet the needs of people of all ages in impoverished countries. By donating, you are helping someone meet their immediate needs, such as food, clean water, access to medical care, shelter, and more. Learn more about World Help here.
3. Sponsor a student from NDOTO for Africa’s Future. By donating, you have the ability to cover the cost of a student's primary education up until their university education if you choose to do so. With your help, students in Africa can focus on their studies, knowing that their tuition, school supplies, uniforms, and much more is taken care of. Learn more about NDOTO for Africa’s Future here.
4. Offer to go grocery shopping for a neighbor. This will not require much additional time, since you will already be taking trips to the grocery store for yourself. By spending an additional 20 minutes at the store, you may be relieving an overworked parent or eldery senior of their worries about finding the time to purchase food.
5. Volunteer once a week to teach English to an English Language Learner.

If you lack excitement or feel that your days have become monotonous and predictable, try a new recipe and invite one or multiple friends or neighbors over for dinner. You will have the opportunity to incorporate something new into your lifestyle, a meal, while also  connecting with others. You may be the conversation that a friend or neighbor is needing in a challenging time. Being intentional about spending time with others opens the door to new ideas, experiences, and topics. You may begin the meal knowing next to nothing about your guest and finish dessert with a new friend that you better understand and appreciate.

When people express their stress or need for a break, they are often told to “take a walk” or to “get some fresh air.” However, I challenge you to spend time outside without any expectations or an idea of what your time will look like and how it will benefit you.

During the 2020/2021 pandemic, I encouraged myself to spend time outside almost every day, even when I didn’t want to. It is often difficult to find time to break from work, school, sports, family responsibilities, and so much more.

Instead of dropping everything to go outside, treat the outdoors as a change of scenery. When you can, leave all stressors and responsibilities behind and take time to truly look at the trees that you routinely pass by each day. When you can’t drop everything, switch up your environment. Take your computer and work outside, amongst the sounds of the birds and the leaves rustling. If the weather permits and you can move your equipment, try lifting weights outside, doing some light cardio, or maybe stretching.

Change your perspective on “time outside” and treat it as a gift to you and your at-home get-away.

If you are motivated by many small achievements throughout your day:

Set a timer for 5 or 10 minutes that goes off every hour or every other hour. During these 5 or 10 minutes, take time for yourself to watch a funny or motivational video, or to simply walk away from your work. If you spend most of your days sitting as you work, take this break as a time to stretch and hydrate. Remember that your body can only work if it is well maintained. If you are denying your body the break that it needs to continue working, you are restricting yourself from working at your fullest potential and producing the best quality-work.

If you are motivated by the thought rest after a long day:

Dedicate the last 30 or 45 minutes of your day to one activity that is completely separate from work. Consider watching one episode of your favorite TV show. Although finishing the entire season is tempting, limiting yourself to one episode allows the break to remain as a rest-period, rather than a routine. You could also take a bath, without bringing your office work to the tub. You may find that doing nothing is the best thing you can do for your body sometimes. If the day does not permit an “official” resting time in the evening, don’t feel discouraged. By regularly scheduling intentional rest periods, you are guaranteed a break and time to refuel. Many times, life feels particularly stressful because we cannot see an end to our to-do list. Instead of constantly searching for a stopping point, let’s start looking for an opportunity to pause.