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FREE LISTINGS 571 Medical Directory | Brought to you by : Dotcom Africa (Pty) Ltd ONCOLOGY THE WAY TO CONNECT WITH THE MEDICAL INDUSTRY AND BEYOND 3. SETASIDETIMEFORWRITING Finding time to write in your gratitude journal can be difficult at first because it feels like another thing on your never-ending to-do list, but after you get into the routine it becomes second nature. The easiest way tomaintain a gratitude journal is bymaking it a habit. Try attaching it to an existing habit like having yourmorning coffee or reading before bed. Doing this will automatically give you a dedicated time to write. Also, shiftyourmindset and think about it as somethingyouwant todo, not as a chore. You might think that you have to journal daily to see the benefits, but consistency is key. Ifwriting dailyworks for you then go for it, but if you can only squeeze in once aweek, that’s fine too. As long as you get into the routine of writing in your journal on a regular basis, you’ll start to notice the benefits. 6. FINDWHAT WORKSFORYOU One of the most liberating parts of gratitude journaling is that there are no rules. It’s foryour eyes only (unless you choose to share itwith someone), so feel free tomake it all about your interests andwhatmakes you happy. Love to doodle? Get a journal with blank, unlined pages and accompany your noteswith drawings. Areyou a visual person? Practiceyour photo skills and paste prints onto the pages tomake a gratitude journal-scrapbook hybrid. As you become more comfortable, consider getting your spouse and kids involved. Share the things you’re grateful for around the dinner table or make it part of the nightly bedtime routine. It can be great family time and will help hold you accountable. 7. CHECK INWITHYOURSELFREGULARLY J ust like it’s important to knowwhy you’re starting a new habit, it’s also a goodpractice tocheck inwithyourselfeveryonce inawhile.Areyou feeling anydifferent afteroneweek?Onemonth?Oneyear?Thinkabout howyour happiness has improved over time. Maybe your interactions with others have improved oryour self-talk has becomemore positive. Ifyou ever need a pickme up, go back and revisit old pages to see how far you’ve come. Now that you know how to get started, you’re well on your way to a successful gratitude journaling practice. You might find that reflecting on the things you’re grateful for will inspire you to express that gratitude to others. Consider sharing a sentimental best friend quote with a friend you’ve lost touchwithorsend a thankyou card fora small gesture someone did for you. Just remember not to get too discouraged when starting your journal, it takes time to create a newhabit. The positive effects are endless, now it’s time to find out for yourself! 4. STARTWITHGRATITUDEJOURNALPROMPTS If you’re new to gratitude journaling, it can feel daunting to look at a blank page. Trywriting about these simple prompts to get the gratitude flowing. Write about a time you were grateful for something a loved one did for you. List three silly things your kids did today. What are threeways to thank someonewithout saying “thank you”? What is something that makes you unique that you’re grateful for? Look out thewindow, what’s something you’re grateful for outside? Think about the work that went into the clothes you wear or the house you live in. Ifyou had to give up all ofyour possessions but three,which threewould you keep andwhy? Write a thank you note to yourself. Pick a random photo, and write about why you’re grateful for that memory. Write about something you’re looking forward to. Write about something in your life that you have now that you didn’t have a year ago. Reflect on a time you made a mistake and what you learned. What are you grateful for about that learning experience? Write about why you’re grateful for your house—these quotes about homemight help inspire you to expand your thinking. Think back to the last timeyou laughed until you cried, andwrite about it. List three things that made you smile thisweek. Think about someonewho helped shape the person you are today, and write about what theymean to you. Think about a time youwere able to help someone else. List three peoplewho helped you through a tough situation. Name someonewho did something nice for you unprompted. 5. THINKOFFRESHTOPICS Evenafteryou’vebeen successfullyjournaling forawhile, it canbe challenging to think ofnewthings towrite about. Ifyou’ve alreadywritten about a certain topic, think of a new angle. For example, if you’ve already written about why, you’re grateful for your spouse, try viewing them from a someone else’s perspective. You may find new things to write about like “I’m grateful for the way they treat others.” Just remember that you canwrite about anything, nomatter howbig or small. If you’re still at a loss, here are some unexpected gratitude journal ideas to help you get over that case ofwriter’s block. People towrite about: Aperson you haven’t spoken to in awhile Someonewho lives far away Your kid’s teachers Your coworkers Someone you have a hard time getting alongwith Amusician, author or artistwhosework particularly inspires you Astrangerwho brightened your day Things towrite about: Yourmorning coffee Your favorite food Things you use daily Your job Activities or hobbies you enjoy Your body Your sense of smell, sight, taste etc. Places towrite about: The cityyou live in Your favorite vacation destination Your desk atwork Your bed Your neighborhood parks Your hometown Your favorite store Ideas towrite about: A family tradition Asillymoment Astruggle you’re facing Arecent change in your life Arecent accomplishment The current season Something newyou learned recently