Everything you need to know about a bullet journal gratitude log. From what it is and how to use it, to inspiration and benefits.
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If I’m being honest, I haven’t always kept up on my gratitude log. I will do it one month and then not do it the next month. And sometimes I don’t write in it for three days at a time and then quickly jot down whatever comes to mind.
This isn’t necessarily wrong.
Because one of the biggest benefits and selling points of the bullet journal system is its flexibility. You make the rules.
You don’t ever have to add specific pages. And if you miss a few days and then want to come back to it, that’s okay too.
So, while my gratitude log method wasn’t wrong, it wasn’t benefiting me doing it the way I was.
And it wasn’t until about a month ago that I realized that by, more or less, just filling in my gratitude log for the sake of filling it in was a waste of my time. But also that I knew it had more to offer.
A month or so back, a woman that I used to work with shared a heartbreaking post on Facebook. Her granddaughter was stillborn.
I sat and cried as I read the post. I dried my tears and immediately wrapped my children in my arms and hugged them with such force that they may have thought I was trying to strangle them. Then, I cried again.
In that moment, I felt the most overwhelming sense of gratitude.
I’m grateful for:
- My beautiful and healthy children
- Ten little fingers and ten little toes
- My body’s ability to become pregnant and carry a child to term
- Snuggles in the middle of the night when my oldest has had a nightmare
- Morning kisses from my youngest
- Sleepy eyes, excessive coffee consumption, and hugs that could stop time
But, I didn’t stick with my gratitude log. And it wasn’t long before I fell back into the habit of forgetting to recognize and actively be grateful for these things.
And then, tonight as I was mindlessly scrolling through Facebook again and I saw a video that a friend had shared. It was recorded live, but I watched the 11-minute replay.
As I sat, frustrated that my children were screaming and fighting over who-knows-what, I listened to her story about her battle with IVF. She cried and showed the world her bruised and swollen stomach from giving herself multiple shots each day.
She proclaimed her anger, frustration, and dwindling faith. Bravely, she shared all of her concerns, doubts, and fears with the world of Facebook.
And I looked up from my phone screen, sickened by my selfish thoughts and emotions towards my children. I’m sitting here upset at two sweet, innocent, beautiful little girls who just want to play and enjoy the evening because they’re voices are loud and distracting me from Facebook.
How could I be so ungrateful?
I brought two perfect and healthy babies into this world. We are sitting in a home that has power, heat, food in the cupboards, and packages from Amazon on the way. How could I be so ungrateful?
Their laughter can be heard throughout the house. They have more toys than Trump has haters. We have a kids movie playing on our very oversized television and my whole family is in one room together for the evening. How could I be so ungrateful?
When did I forget my roots and hardships? When did I forget that there are people all over the world fighting a million times worse battles than my screaming 2-year-old? At what point did I forget to pay attention to the little things and embrace all of life’s miracles and gifts?
My friend’s video opened my eyes. And while I can’t cure her pain or take away the anxiety and stress she feels, I can at least be grateful for the one thing that I have that she is working so hard to get.
I don’t know how or when I forgot the importance of gratitude, but I fully intend to be better about being mindful and appreciative of all of the joys in my life.
So, as I’m embarking on my own journey of gratitude, I wanted to make a post that might help someone else do the same. This post is your ultimate, go-to guide for gratitude logs.
I will be sharing what a gratitude log is, how to effectively use one, the benefits, some inspiration for your own bullet journal, and a free printable gratitude log at the end.
I hope you enjoy this post and are inspired to start and keep your own gratitude log.
What is a Gratitude Log?
A gratitude log is simply a place where you write down what you are grateful for every day. Some people choose to just write one thing, but you can write as many gratitude entries as you wish.
Most gratitude logs kept in bullet journals are either weekly or monthly. This means that you either have one layout for the entire month or you add your gratitude log to your weekly spread.
Next, you can choose to approach this layout more minimalistic or more artistic. The choice is very personal and things such as time, confidence, and ability may play into your decision.
The other option is to keep a gratitude journal completely separate from your bullet journal. In this case, you would not even need to create a spread. You could simply abbreviate the date and write your entry either in sentence or journal form or in brief statements.
How to Effectively Use a Gratitude Log?
Be Mindful
This is likely the most important part. Quickly jotting down that you are thankful for dinner or electricity is easy. But, are you being mindful when you write in these generic entries?
Simply filling in your gratitude log just to say you did or have something on paper will not benefit you. Part of what makes this log so beneficial is the mindfulness aspect of it. You must take the time to think about your day, your life, your experiences, and really dig for those meaningful bits of gratitude.
I’m not at all saying you can’t be grateful for food, family, a house, etc. What I am saying is that before you write, make sure that you are making that connection in your brain.
You should actively be thinking about why you are grateful for those things. What triggered you to write food in your log? Did you see a homeless person? Do you know someone who is going to the food bank regularly to feed their family? Have you previously gone without food or had little to eat?
And maybe you don’t have such a profound reason. That’s okay, too.
But, the takeaway is that you want to be filling out your gratitude log with purpose and not just out of habit.
So, that may mean that you are writing in how grateful you are to have a roof over your head. But, why? Think of what it would be like without something that many of us take for granted. Think about the temperature outside and how you have a place to escape the wind, the snow, the blazing sun, etc. Have purpose.
Consistency
The next way to ensure you are using your gratitude log effectively is perhaps the most obvious. Be consistent. Write in your journal each and every day. It only takes a few moments to think of the things you are grateful for and why you are grateful for them.
For me, the evening hours work best as the children are in bed and I have time to reflect on the day. I can do this while I’m folding laundry, picking up the living room, washing dishes, or just sitting at my desk. And after that, all I have to do is be sure to write it in my journal.
Reflect
And finally, the last thing I encourage you to do is to look back and read through your list often. If you are a person of faith, pray and say your thanks for all the thing you have to be grateful for.
Say each of your monthly gratitude entries aloud and actively listen to yourself talk about all the wonderful things you have to be appreciative for in life.
So, if you manage to squeeze this extra time and effort into your daily routine, what do you get out of it?
Benefits of Keeping a Gratitude Log
I’m not a psychologist, so I had to research a lot of this. Aside from experiencing a better, more positive and mindful mindset, I wasn’t aware of all of the benefits of keeping a gratitude log.
Studies around the world are proving that showing gratitude and being grateful have immense health benefits. According to a study from the University of Californias San Diego’s School of Medicine found that people who showed more gratitude had less heart inflammation and a better overall heart rhythm.
In the same article linked above, researchers say it can lower your blood pressure, increase your immune system, and lower your cortisol (stress) levels.
An article from Psychology Today states that showing gratitude can help you sleep better because you go to sleep less worried and with a better mentality.
And those are just some of the benefits of being grateful. On top of those, I have personally experienced feeling a deeper connection to myself, less desire for materialistic things (still a work in progress), more compassion and empathy, and everyday mindfulness in a multitude of situations.
Bullet Journal Gratitude Log Inspiration and Ideas
I hope you can find inspiration to start or restart your bullet journal gratitude log with these posts from the bullet journal community. Whether you prefer a more minimalistic look or something a bit more colorful, the opportunity to create a page that will make you smile is endless.
And if you are lacking time, don’t forget to snag the printable gratitude log at the bottom of this page for free!
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Free Printable Gratitude Log for Your Bullet Journal
I want everyone to be able to add this page to their journal because I believe it is life changing and can help improve your mood and outlook on life. So, I took and redesigned the gratitude log from my November Printable Pack in my shop and made it into a 31-day printable gratitude log that is completely free for you to download.
This is a PDF. All you need is a PDF reader on your computer, like Adobe Reader which is 100% free. Once you have downloaded and opened the file, simply print it out in Actual Size.
There are light grey cut lines all the way around the actual page so you can easily cut out your gratitude log and add it into your A5 journal. I suggest using adhesive tape
Fill in your email in the box below to be added to my email list and you will get your PDF immediately. I promise not to spam you, but instead to send you warm, happy emails with helpful tips, exclusive tutorials and freebies, and more… roughly once a week.
And if you want to take your gratitude and mindset to the next level, here are some amazing reads that have absolutely floored me and made me realize my potential. Plus, give this post with 101 Ways to Be Happy Right Now a read.
Paperage Dotted Bullet Notebook
Faber Castell 8 Pitt BlackZebra Pen MildlinerCrayola Super Tips MarkersDrafting Tool Templates
And one last thing! Please share this post with your friends on social media. Everyone deserves to feel happier and live their best life. Gratitude may not be the single answer to that, but it’s a great place to start.
Jan says
This is sooooo inspirational Erin! Love your in depth explanations & personal anecdotes, so very helpful for us newbies. I was almost finished decorating my November spread & after reading, & thanks to you, knew just what to do to finish up – add “give thanks with a grateful heart.” Boom there’s the theme for the month, MUCH better than “happy fall ya’ll” or “gobble til you wobble” 😂 Thanks for offering the free log, so pretty!