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Category: Journaling

Mental Health and Gratitude for Mothers: Tips for avoiding Overwhelm and Burn Out as a Mum

Posted on by Megan Hutchison

As a Mother, taking time for yourself can seem impossible amidst the chaos of daily life. Juggling parenting, work, and household responsibilities can leave you feeling exhausted and drained. Here’s a reminder of 6 things to keep in the back of your mind every day to avoid being overwhelmed and burned out as a Mum.

  1. Take a break, every day! As a mum, it’s easy to put your own needs last. However, taking care of yourself is crucial for avoiding burnout.It’s okay to step away from your to-do list and take some time for yourself. Whether it’s a quiet cup of tea in a stolen moment during the day, taking a yoga class, a bubble bath when your partner comes home, or a walk around the block (even if you hve to take a pram with you), prioritising self-care every single day will help you recharge and prevent burnout. Remember, taking care of yourself is not selfish, it’s essential!
  2. Don’t be afraid to delegate. You don’t have to do it all alone. Get your partner, family members, or friends to help out with the kids or household chores.
  3. Simplify your schedule: Between school drop-offs, work, and extracurricular activities, your schedule can quickly become overwhelming. Look for ways to simplify, such as meal prepping or outsourcing household tasks like cleaning. Remember, it’s okay to say no to things that don’t serve you or your family’s needs.
  4. Say ‘no’ when you need to. Set boundaries and say no to things that don’t align with your priorities or values (even when it’s coming from your Mother in law). Saying no can give you more time and energy to focus on the things that matter most.
  5. Practice gratitude. Focusing on the things you’re grateful for can help shift your perspective and boost your mood. Take a few minutes each day to reflect on the good things in your life, whether it’s your family, friends, or a simple moment of joy. Appreciate the beauty in everyday moments, like a child’s laughter or a warm cup of coffee.
  6. Connect with other mums: It can be comforting to know that you’re not alone in the daily struggles of motherhood. Connect with other mums, whether it’s through a local parenting group or online forums. Sharing experiences and advice can help you feel more supported and less overwhelmed.

What is gratitude?

Gratitude is all about focusing on the positive aspects of our lives, no matter how small they may be. It’s about taking a moment to appreciate the little things that bring us joy and happiness. And the best part? Research shows that regularly practicing gratitude can help reduce symptoms of anxiety and depression, and increase our overall life satisfaction.

Let’s face it, as mothers, we have a lot on our plates. Juggling work, household chores, and taking care of our kids can leave us feeling exhausted and overwhelmed, but the simple practice that can really help is practising gratitude.

Making Gratitude a Habit to Boost our Mood, Positivity and Mental Health (aka How to Cope)

As a mother, starting a regular gratitude practice can help you to prioritise self-care and develop greater resilience in the face of stress and adversity. So, how do we make gratitude a habit? It’s easy:

  1. Start small by taking a moment each day to identify one thing you’re grateful for – maybe it’s the smell of fresh flowers, the taste of your favorite snack, or even just the warmth of the sun on your face. Once you’ve identified your moment of gratitude, take a few deep breaths and soak it in.
  2. Set aside a few minutes each day to reflect on the things you’re grateful for. You could do this first thing in the morning, right before bed, or even during a quiet moment in the day. With a little bit of practice, gratitude can become a daily habit that helps us stay centered, positive, and mentally healthy.
  3. Consider using a gratitude journal to track your daily reflections. Our gratitude journal is unique, with the gratitude prompts on gold foil stickers, to inspire you to write about something different each day you are grateful for.
  4. Involving your children in the gratitude practice can help to reinforce positive thinking and build stronger connections within the family. Encourage your children to participate in a gratitude practice as well, which can even help children sleep better at night (and what parent wouldn’t want that?)
  5. Mindfulness meditation can be a valuable tool for cultivating gratitude and reducing stress. Consider incorporating a few minutes of mindfulness practice into your daily routine, whenever you can find a quiet moment. This can help you to focus on the present moment and the things you’re grateful for right now.
  6. Take time to thank the people in your life who have made a positive impact. This could be a friend, family member, or even a stranger who has shown you kindness. Expressing gratitude to others can help to strengthen relationships and build a sense of community.
  7. And finally, when facing challenging situations, try to focus on the positives rather than getting bogged down by negative emotions. Using gratitude as a coping mechanism can help you to build greater resilience and bounce back from adversity. There is usually a silver lining to find in any challenging experience

  1. Start small: Begin by identifying one small thing each day that you’re grateful for. It could be something as simple as the first sip of coffee or holding your child. Try to recognise that gratitude for the simple thing, every time you enjoy it.
  2. Make it a habit: Set aside a few minutes each day to reflect on the things you’re grateful for. This could be first thing in the morning, before bed, or during a quiet moment in the day.
  4. Use a gratitude journal: Writing down your thoughts and feelings can be a powerful way to process emotions and gain perspective. Consider using a gratitude journal to track your daily reflections. Our gratitude journal is unique, with the gratitude prompts on gold foil stickers, to inspire you to write about something different each day you are grateful for.
  5. Involve your children: Encourage your children to participate in a gratitude practice as well. This can help to reinforce positive thinking and build stronger connections within the family, and gratitude can even help children sleep better at night (what parent wouldn’t want that?)
  6. Practice mindfulness: Mindfulness meditation can be a valuable tool for cultivating gratitude and reducing stress. Consider incorporating a few minutes of mindfulness practice into your daily routine, whenever you can find a quiet moment.
  7. Focus on the present moment: Rather than dwelling on past regrets or future worries, focus on the present moment and the things you’re grateful for right now.
  8. Express gratitude to others: Take time to thank the people in your life who have made a positive impact. This could be a friend, family member, or even a stranger who has shown you kindness.
  9. Use gratitude as a coping mechanism: When facing challenging situations, try to focus on the positives rather than getting bogged down by negative emotions. This can help you to build greater resilience and bounce back from adversity. There is usually a silver lining to find in any challenging experience.
  10. Cultivate an abundance mindset by focusing on what you do have rather than what you don’t have. Building a consistent gratitude practice takes time and commitment, but with dedication and effort, it can become a daily habit that helps you stay centered, positive, and mentally healthy
  11. Be consistent: Building a gratitude practice takes time and consistency. Commit to practicing gratitude regularly, even on days when it feels difficult or uncomfortable. Set a reminder in your phone for a certain time each day (perhaps when children sleep at night, or at a time when you know your partner can take over), and spend 5-15 minutes alone with your gratitude journal.

As a mother, it’s crucial to prioritize our mental health and well-being. Daily gratitude practice can serve as an essential component of our self-care routine, providing a valuable tool to boost happiness and resilience. By adopting a positive mindset and being present in the moment, we can navigate daily challenges with greater ease. Reflecting on the good things in our lives can guide us towards greater happiness and fulfillment. So, let’s make gratitude a habit and reap the benefits it brings to our lives.

How to Stay Motivated with your Baby Book

Posted on by Megan Hutchison

As parents, we know those early days are fleeting. We try to capture as much of them as we can – first smiles, first laugh, first steps – we fill our phones with photos and scroll through them as our babies grow. While those photos tell part of the story, there’s so much more to remember, and many of us wish to also create a Baby Book to fill with all the little memories. As with almost everything in motherhood – there’s a juggle between time, energy and motivation to get things done, but there is nothing like putting pen to paper to document their little lives.

If you’re planning on starting a Baby Book, or you need help being consistent with it, here are some tips to staying motivated (from the Mum so obsessed with baby journals, she’s turned them into her full time job).

Start with writing just a couple of lines – and build a habit

It can be daunting to write in your Baby Book for the first time – which pen to use, how neat you want your writing to be, having enough time and mental clarity to start. Don’t wait for the perfect time, just begin. Start with a few lines, a quote, a thought, a little memory of something funny that happened. It’s much more motivating to be writing a little in your book every now and then, than feeling pressured to fill it in one go – and it’s also much easier to continue, than it is to start.

Take advantage of voice technology when you’re busy

One thing I have found extremely useful is the ability to record on the go – whether it’s making a voice recording, or dictating straight into your notes app. There’s always going to be busy periods when you struggle to write things down, but being able to listen or read back what you wrote will be very useful in filling in your Baby Book.

Keep Expectations Realistic

One of the reasons parents may struggle to stay consistent with writing in a baby book is because they set unrealistic goals for themselves. Instead of trying to write every day, consider setting a goal to write once a week or once a month. This will help make the task feel more manageable and achievable.

Write in your Baby Book before you add photos

When starting your Baby Book, it can be really tempting to try and organise your photos for putting in the book first – and you’ve already taken hundreds. However, you have nothing to lose by saving those photos to print later, and starting to write. The science of ‘Mum-brain’ is real, and our babies change so fast that most of us forget the little details, so prioritising the process of actually writing down and documenting those little things we haven’t taken photos of, makes for a Baby Book full of memories, as well as photos.

Start a ‘Baby Book’ photo album in your phone for printing later

As you scroll through your photos, rather than just ‘favourite’ the best ones, add them to a ‘Baby Book’ album/folder in your phone. Having all these photos in one place will not only make it easier to print when you are ready to, but can also be useful to flick through for a reminder as you’re writing in details of each month, and makes it easy to remember milestone dates, such as first tooth, or first trip to the beach, etc.

Make it Part of your Routine

Incorporate writing in the baby book into your daily routine. For example, you could write in the baby book every morning after breakfast or every evening before bed. This will help create a habit and make it easier to stay consistent.

Help with jogging your memory if you’re backdating your Baby Book

If you’re backdating a few weeks (or months) back and brain fog is making it hard, try scrolling back through conversations with your partner, parents or any Mum-group or Mum-friends you have. Those notes you send each other in the middle of the night are a true insight into the reality of having a baby, and are the perfect things to record in your baby book too.

Choose a Baby Book or Baby Journal you really love, and want to use

You may be given a one for your Baby Shower, but if you’re choosing your own, the most important thing is that it’s one you really want to use. Ideally, one that you love the look of, and will keep on display in your nursery, as a visual cue and reminder to pick it up and fill it in. As well as how it looks, you want to love the experience of using it. We sell two very different styles, because not all parents have the same priorities and style of using them. Our more traditional Baby Book (Birth to Five years) is filled with questions and illustrations to guide you to record each month and year, and each page is different – to keep it interesting to use. Our Baby Journals are the opposite, they offer complete flexibility for parents, the pages are the same, and the journal prompts are on gold foil stickers, so that you can choose which one feels right to use at the time, you decide how much to write for each, and even how often to write in them – there’s no pressure to write at any particular time.

Baby Book Grandparents Journal Prompt Stickers Gold Foil Grandchild Grandchildren book Australia NZ

Keep it Simple – Just a few minutes to write a note is still valuable

Writing in a baby book doesn’t have to be a lengthy, detailed process. Even a few sentences or a quick note can capture a moment or memory. Don’t put too much pressure on yourself to write a novel every time you sit down to write.

Don’t Give Up Just Because you’ve Missed some time.

Finally, don’t give up if you miss a week or two of writing. Life gets busy, and it’s easy to fall behind. Just pick up where you left off and keep going. Remember, any amount of writing in a baby book is better than none at all.

Baby Book First Years Keepsake Journals Memory Record Books Baby Shower Gift

120 Journal Prompts for Gratitude

Posted on by Megan Hutchison

It’s no secret that we’re journal obsessed, and as our gratitude journal has been making headlines, we thought we’d share a few journal prompts we love. These aren’t the journal prompt stickers in our gratitude journal, but they are some of our other favourites, and I hope you’ll love using them.

If you are seeking more inspiration for your gratitude journal practice, take a moment to look at note to self journal.

gratitude-journal-prompt-stickers-wellness-mindfulness-notebook-39

100 gratitude journal prompts:

  1. What is something that happened today that you are grateful for?
  2. Write about a person in your life that you are thankful for and why.
  3. What is a place that you are grateful to have visited or spent time in?
  4. Write about a time when someone did something kind for you that you are still grateful for.
  5. What is a lesson that you have learned from a difficult experience that you are now grateful for?
  6. Write about a possession that you are grateful to own.
  7. What is a memory from your childhood that you are thankful for?
  8. Write about a hobby or activity that you enjoy and are grateful to have.
  9. What is something that you have accomplished that you are proud of and grateful for?
  10. Write about a pet or animal that you are grateful to have in your life.
  11. What is a personal quality that you possess that you are grateful for?
  12. Write about a book or movie that has had a positive impact on your life that you are grateful for.
  13. What is a skill or talent that you possess that you are grateful for?
  14. Write about a friendship that you are grateful to have.
  15. What is a food or meal that you are grateful to have access to?
  16. Write about a teacher or mentor that you are grateful to have had in your life.
  17. What is a piece of technology that you are grateful to own or use?
  18. Write about a positive change that you have experienced in your life that you are grateful for.
  19. What is a cultural or family tradition that you are grateful to have?
  20. Write about a time when you received unexpected help or support that you are grateful for.
  21. What is a challenge or obstacle that you have overcome that you are grateful for?
  22. Write about a natural wonder or landscape that you are grateful to have experienced.
  23. What is a piece of art or music that you are grateful to have encountered?
  24. Write about a charity or cause that you are grateful to support.
  25. What is a volunteer experience that you are grateful to have had?
  26. Write about a place that you are grateful to call home.
  27. What is a physical ability or attribute that you are grateful for?
  28. Write about a coworker or colleague that you are grateful to work with.
  29. What is a way that you are able to give back to others that you are grateful for?
  30. Write about a vacation or trip that you are grateful to have taken.
  31. What is a family member that you are grateful to have in your life?
  32. Write about a musical instrument or sport that you are grateful to participate in.
  33. What is a memory from a special event or celebration that you are grateful for?
  34. Write about a lesson or insight that you gained from a difficult conversation that you are grateful for.
  35. What is a way that you are able to express yourself creatively that you are grateful for?
  36. Write about a language or culture that you are grateful to have learned about.
  37. What is a social media account or website that you are grateful to follow or use?
  38. Write about a way that you have been able to help someone else that you are grateful for.
  39. What is a person or group that inspires you that you are grateful to have discovered?
  40. Write about a way that you are able to connect with nature that you are grateful for.
  41. What is a way that you are able to volunteer or donate that you are grateful for?
  42. Write about a mentor or role model that you are grateful to have in your life.
  43. Write down a core memory from your childhood
  44. What are three things you are grateful for today? Why are they important to you?
  45. Who is someone in your life that you are grateful for? What qualities do they possess that you appreciate?
  46. Write about a difficult situation you experienced in the past that you now see as a blessing in disguise. How did this experience help you grow and what are you grateful for in relation to it?
  47. What is a small thing that happened today that brought you joy or happiness? Why did it make you feel grateful?
  48. Write a thank you note to someone who has made a positive impact on your life. What do you appreciate about them and how have they inspired you?
  49. What is a personal accomplishment that you are proud of? How did you achieve it and who helped you along the way?
  50. Write about a person who has been supportive and encouraging in your life. How have they made a difference for you?
  51. What is something you own that brings you joy or comfort? Why do you appreciate it?
  52. Write about a natural wonder or beautiful landscape that you are grateful for. What is special about it and why do you appreciate it?
  53. What is a favorite memory from your childhood? What makes it special and why are you grateful for it?
  54. Write about a skill or talent that you have that you are grateful for. How has it enriched your life and the lives of others?
  55. What is a book or piece of writing that has had a positive impact on your life? What did you learn from it and why are you grateful for it?
  56. Write about a meal or food that you love. What is special about it and why are you grateful for it?
  57. What is a piece of music or a song that you love? What does it mean to you and why are you grateful for it?
  58. Write about a place you have visited that you are grateful for. What did you experience there and why did it make an impact on you?
  59. What is a quality in yourself that you appreciate? How has it helped you in your life?
  60. Write about a friend who has been there for you in a difficult time. What did they do to support you and why are you grateful for them?
  61. What is a physical sensation that you enjoy? Why does it bring you pleasure and why are you grateful for it?
  62. Write about a person or organization that has helped you in a time of need. What did they do and how did it make a difference for you?
  63. What is something you have learned recently that you are grateful for? How has it expanded your understanding or enriched your life?
  64. Write about a personal attribute that you have that you appreciate. How has it helped you to achieve your goals or connect with others?
  65. What is a piece of art or design that you love? Why does it speak to you and why are you grateful for it?
  66. Write about a moment in nature that you have experienced that you are grateful for. What did you see or feel and why did it make an impact on you?
  67. What is a hobby or interest that brings you joy? How does it enrich your life and what are you grateful for in relation to it?
  68. Write about a positive change or transformation that you have experienced. What did you learn from it and why are you grateful for it?
  69. What is a conversation you have had recently that you are grateful for? What did you learn from it and how did it impact you?
  70. Write about a pet or animal that you love. What makes them special to you and why are you grateful for them?
  71. What is a personal attribute in someone else that you admire? How have they inspired you and why are you grateful for them?
  72. Write about a person who has taught you an important life lesson. What did you learn and how did it impact your life? Why are you grateful for this person?
  73. What is a modern convenience that you appreciate? How has it made your life easier or more enjoyable and why are you grateful for it?
  74. Write about a time when someone gave you a meaningful gift. What was the gift and why did it make you feel grateful?
  75. What is a tradition or ritual that you participate in that brings you joy? How does it contribute to your well-being and why are you grateful for it?
  76. Write about a time when you received unexpected kindness from a stranger. What did they do and how did it make you feel? Why are you grateful for this experience?
  77. What is a personality trait that you possess that you are grateful for? How does it help you navigate your life and connect with others?
  78. Write about a time when someone offered you forgiveness or understanding. What did they do and how did it impact you? Why are you grateful for this experience?
  79. What is a material possession that you have that you are grateful for? Why is it important to you and how does it enhance your life?
  80. Write about a time when you overcame a difficult obstacle or challenge. What did you learn and how did it make you feel? Why are you grateful for this experience?
  81. What is a smell or scent that you love? Why does it bring you pleasure and why are you grateful for it?
  82. Write about a time when you felt grateful to be alive. What was happening and why did it make you feel this way?
  83. What is a moment when you felt inspired by someone else’s words or actions? How did it impact you and why are you grateful for this experience?
  84. Write about a person who has helped you to achieve a personal goal. What did they do and how did it make a difference for you? Why are you grateful for their support?
  85. What is a time when you felt a deep sense of connection with someone else? What was happening and why did it make you feel grateful?
  86. Write about a time when you received unexpected help or support. What did the person do and how did it impact you? Why are you grateful for this experience?
  87. What is a historical figure or event that you are grateful for? How has it impacted your life or the world around you?
  88. Write about a time when you laughed uncontrollably. What was happening and why did it make you feel grateful?
  89. What is a quality in yourself that you are working to cultivate? How will it improve your life and why are you grateful for the opportunity to grow?
  90. Write about a time when someone showed you compassion or empathy. What did they do and how did it make you feel? Why are you grateful for this experience?
  91. What is a meal that you have shared with someone else that you are grateful for? Who was with you and what made it special?
  92. Write about a time when you received a compliment that made you feel good about yourself. What was said and why did it make you feel grateful?
  93. What is a place you have visited that you are grateful for? What did you experience there and why did it make an impact on you?
  94. Write about a time when you received recognition or praise for your work. What did it mean to you and why are you grateful for the acknowledgement?
  95. What is a favorite possession from your childhood? Why is it important to you and why are you grateful for it?
  96. Write about a time when someone gave you a second chance. What did they do and how did it make you feel? Why are you grateful for this experience?
  97. What is a sound that you enjoy hearing? Why does it bring you pleasure and why are you grateful for it?
  98. Write about a time when you learned a valuable lesson from a mistake. What happened and what did you learn? Why are you grateful for the experience?
  99. What is a part of your daily routine that you are grateful for? How does it contribute to your well-being and why are you thankful for it?
  100. Write about a time when you felt a sense of accomplishment. What did you achieve and how did it make you feel? Why are you grateful for this experience?
  101. What is a skill or talent that you possess that you are grateful for? How has it helped you and why are you thankful for it?
  102. Write about a time when you received an unexpected compliment or praise. What was said and how did it make you feel? Why are you grateful for this experience?
  103. What is a book or movie that has inspired you and why are you grateful for it?
  104. Write about a time when someone provided you with emotional support during a difficult time. What did they do and how did it help you? Why are you grateful for their support?
  105. What is a song that you love and why are you grateful for it?
  106. Write about a time when you felt a sense of peace or contentment. What was happening and why did it make you feel grateful?
  107. What is a piece of art or architecture that you appreciate? What do you admire about it and why are you grateful for it?
  108. Write about a time when you learned something new that you are grateful for. What did you learn and how has it impacted your life?
  109. What is a way that you have grown or changed in the past year that you are grateful for? How has it improved your life?
  110. Write about a time when you received unexpected good news. What was the news and how did it make you feel? Why are you grateful for this experience?
  111. What is a natural wonder that you have seen or experienced that you are grateful for? What did you see or experience and why did it make an impact on you?
  112. Write about a time when you felt grateful to be part of a community. What was happening and why did it make you feel this way?
  113. What is a holiday or celebration that you enjoy and why are you grateful for it?
  114. Write about a time when you received a small act of kindness from someone. What did they do and how did it make you feel? Why are you grateful for this experience?
  115. What is a way that technology has improved your life that you are grateful for? How has it made your life easier or more enjoyable?
  116. Write about a time when you felt proud of yourself. What did you do and how did it make you feel? Why are you grateful for this experience?
  117. What is a quote that inspires you and why are you grateful for it?
  118. Write about a time when you received unexpected positive feedback from someone. What did they say and how did it make you feel? Why are you grateful for this experience?
  119. What is a way that you have been able to help others that you are grateful for? How did it make you feel to be able to help?
  120. Write about a time when you received unexpected generosity from someone.
gratitude journal nz prompts wellness mindfulness notebook 1

How a Gratitude Journal can Change Your Life (and How to Start)

Posted on by Megan Hutchison

Gratitude is the practice of recognising and appreciating the positive aspects of our lives. 

Research has shown that cultivating gratitude can have a profound impact on our mental and physical health, relationships, and overall well-being. One effective way to cultivate gratitude is by keeping a gratitude journal, which is a daily or weekly practice of writing down things we are grateful for. In this article, we’ll explore the scientific research behind gratitude practice and the unique benefits of using a gratitude journal with journal prompt stickers.

Scientific Research on Gratitude Practice

Over the past two decades, there has been a growing body of scientific research on the benefits of gratitude practice. Studies have shown that practicing gratitude can:

One of the most effective ways to cultivate gratitude is through a daily or weekly practice of writing down things we are grateful for. This is where gratitude journals come in.

Using Journal Prompts to Practice Gratitude

Gratitude journals provide a structured way to practice gratitude on a regular basis. By making a habit of noticing and appreciating the positive aspects of our lives, we can rewire our brains to focus more on the good and less on the negative. 

While gratitude journaling is a simple practice, sometimes it can be challenging to come up with things we are grateful for, especially if we’re feeling down or stressed. That’s where journal prompt stickers can be especially helpful.

A journal prompt is a question, statement, or topic that is designed to inspire or guide someone’s writing in a journal. Journal prompts can be used to help individuals explore their thoughts, feelings, and experiences, or to encourage them to think creatively and reflectively.

Journal prompts can be as simple as a single word or phrase, such as “hope” or “gratitude,” or they can be more complex questions or statements, such as “What does success mean to you?” or “Write about a time when you faced a difficult decision.”

Journal prompts can be helpful for individuals who are new to journaling and are looking for guidance or inspiration, or for those who have been journaling for a while and want to challenge themselves with new topics or ideas.

Gratitude Journaling with Journal Prompt Stickers

Journal prompt stickers are a unique feature of our gratitude journal which comes with mindfulness and gratitude prompts. As recently featured in National Newspaper Sunday Star Times “the stickers help!”

Our journal prompt stickers are unique and innovative, helping writers to explore their thoughts, feelings, and experiences in a creative and interactive way. With over 100 prompts to choose from, it’s much easier to come up with things to be grateful for and it really gives the writer a sense of agency over their own gratitude practice. Journal prompt stickers can spark creativity and help you think outside the box when it comes to gratitude practice.

You can see some of our Gratitude Journal Prompt Stickers here:

The article featured some of our favourites (Virginia Fallon’s answers included)

If I could write a letter to my past self it would say: Forgive yourself. Everything is going to work out; everything will be fine.

An act of kindness I will always remember is: The woman who hugged me at the supermarket when my twin toddlers were awful, other shoppers were angry, and I was utterly out of cope.

10 tips for starting a regular Gratitude Journal Practice:

I know first-hand how useful the journal prompt stickers in our gratitude journal are, but here are 10 more tips to start your gratitude journal practice. By following these tips, you can establish a regular gratitude journal practice and start reaping the many benefits of gratitude in your life:

  1. Schedule a specific time each day to write in your journal, whether it’s in the morning, before bed, or during your lunch break.
  2. Set a goal for how often you want to write in your journal, such as daily or a few times a week.
  3. Start small, with just a few things you’re grateful for each day, and gradually increase the number over time.
  4. Use the journal prompt stickers to help guide your writing, but feel free to write about anything that you’re grateful for.
  5. Be specific in your writing, focusing on the details of what you’re grateful for rather than just general statements.
  6. Write about a variety of things you’re grateful for, including people, experiences, and even challenges that you’ve overcome.
  7. Try to write in your journal even on days when you’re feeling down or things aren’t going well – focusing on gratitude can help shift your mindset and improve your mood.
  8. Use your journal to reflect on the positive things that happened during the day, rather than dwelling on negative events.
  9. Make it a fun and creative experience by decorating your journal with stickers, drawings, or other embellishments.
  10. Remember that it’s okay to miss a day or two – just pick up where you left off and keep going.

By consciously acknowledging the good in our lives, we can shift our focus away from negativity and towards positivity, ultimately leading to greater feelings of contentment and satisfaction.

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