Gratitude Journal Practice…

Do you want to feel happier, mentally healthier and have more abundance in your life? Well, look no further. This blog focuses on how to incorporate all of the above, through a simple daily practice of the gratitude journal. This step by step process is something you should do every day to help you reset and to ensure that your mindset is correctly focused for a positive outlook on life. This exercise is for anyone and everyone who wants to make constructive improvements to their lives.

Studies have shown that having a positive mental attitude, particularly towards being grateful and feeling positive emotions can lead to individuals changes in their cognitive behavioural thought patterns through engaging in healthy and positive behaviours. Ultimately resulting in better mental and physical wellbeing. *

So how do you go about doing this?

Step one:

You need to buy a notepad/ something you can write in that is personal. This needs to be something that you can use daily so I would recommend a good A4/A5 sized one. I quite like having a funky design on the front, with some positive words that inspire me, but this is not necessary (see below for my current journal and spare journal covers).

Step two:

Find somewhere you can sit where you are unlikely to be disturbed and try to put all technology aside whilst writing the practice – except for the affirmation if you are needing to look on my page for the daily post that I do.

Step three:

The layout, what you need to put in the journal:

I find it best to put the date in the corner so that when I am reflecting I can see how far I have come and what I have wanted to create my life to be like.

The practice can be done morning or night, I will assume you are doing it in the morning (if you are doing it in the evening you can reflect on the day and use the same principles).

Gratitude journal – Date

What 3 things am I grateful for today?




Affirmation (this is something you can write down and then say to yourself in the mirror to reaffirm and see and feel yourself saying the words aloud) – check my Instagram bestlifewithbecca for the daily affirmations that I post for this section.

My mood today: 😄 😐 🙁 (circle one of these)

Why do I feel like this?

One compliment I want to give myself:


One thing I want to work on to improve myself:


Then put your wish to the universe out there (effectively what do you want to receive more off in your life, put the intention out there and feel that it is already received. Like you have just ordered a takeaway and it’s being prepared and you have to wait for it to be delivered).

Step four:

End the practice with this: I look forwards to the good news I am going to receive today. (you don’t need to know what this is… just trust you will get the good news!) Thank you for the blessings that I will receive, I am so grateful for all that I have in my life and all that I shall receive. I am blessed.

An example of my gratitude practice

I hope this helps and if you have any questions please comment below. Please share your gratitude journals too! I’d love to see what design you chose and how you find the practice.

Lots of love

Becca x

Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Melody Beattie

*For further information on this study please see the paper –  Functions of Positive Emotions: Gratitude as a Motivator of Self-Improvement and Positive Change – Armenta, Fritz & Lyubomirsky

Published by bestlifewithbecca

I have both a professional and personal interest in positive psychology. I have obtained a Masters in Psychology as well as certified coaching and mentoring qualifications from the Open University. I also have a passion for holisitc healing and have my level 1 Reiki healing. I am a great lover of travel, sports and finding happiness & positivity throughout all aspects of life. My goal that my blog/vlogs will help support, guide and focus you to having the BEST LIFE possible! Love and light xo

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