Simple tools to build your gratitude, introspection, and resiliency

Though you may not consider yourself a writer, you can still find some benefits to journaling on a consistent basis. There is something meditative in carving out time despite our busy days to reflect, putting pen to paper and having space to slow down our thoughts. 

Keeping a journal is also an accessible path to mindfulness, which Positive Psychology defines as the purposeful practice of focusing your attention and awareness on the present moment. The activity of writing into a journal may sharpen your focus, be used to decrease negative thoughts, and help turn your attention inward. Not only that – anyone at any age can journal, it’s relatively low-cost, and can be done anywhere.

A personal story

I (Evelyn, Growth & Marketing) have steadfastly journaled as long as I could write – starting with those fuzzy notebooks that were so in vogue during Y2K! While I tend to process thoughts internally, the act of writing them down helps me better understand the context of a situation or why I arrived at a certain conclusion. I won’t often return to entries right away, but when I do, I can observe the progress made or how my perspective has changed over time.

There’s also an aspect of intention behind journaling in our digital age. Namely, it’s not staring into a screen (although there are surely great journaling apps out there). Whether guided or freeform, there are many ways to go about journaling mindfully, and little evidence points to one format being better than another.

Where to begin?

In the spirit of forming strong mental fitness habits, Savor Lining has gathered 15 journaling prompts into these categories: gratitude, introspection, and building resilience. Take a picture for your reference or download the graphic we made.

On this graphic, Savor Lining shares 15 mindfulness journaling prompts on gratitude, introspection, and resiliency that can be found below in text format.

 

Gratitude

  • What is one thing I am grateful for today?
  • What made you smile today?
  • What activities help anchor you in the present moment?
  • What action(s) made you feel loved today?
  • Write about one thing you’re looking forward to.

Introspection

  • Name three things you learned today.
  • Which thoughts do you hold that serve the least amount of purpose in your life?
  • Name something you were worried about this time last year. Are you still worried about it now?
  • Describe what you think would happen if the thing you worry about most often came true.
  • Is there something you resisted today or during the past week? Why do you think you resisted it?

Building resilience

  • What will I do if I feel anxious, stressed, or worried today?
  • Is there anything I will do differently tomorrow?
  • Identify a person, practice, or place that helps reduce stress in your life.
  • When you close your eyes and imagine a calm, peaceful place, where is that place?
  • What action can you do today that your future self will thank you for?

Recommendations

Just as there’s no right or wrong way to journal, you can choose any style you prefer. Here are a handful of tools I have personally used over the years and enjoyed:

  • Moleskine classic notebook – while a little on the pricey side, the hardcover is long-lasting, paper remarkably smooth, and it lies completely flat while writing.
  • Zebra quick-dry gel pens – I’m partial to rollerball and fountain pens myself, and these are great because they dry fast and avoid smudges.
  • Washi tape – If you (like me) appreciate the option to add in ticket stubs or even Polaroid photos, washi is a paper tape that is easily removed and doesn’t damage surfaces. One of my favorite watercolor artists makes these whimsical, animal-themed ones!
  • Field Notes memo books – Check these out if you’re constantly on the go. The covers are purposefully designed and often crafted alongside specialty print shops.
  • Wreck This Journal by Keri Smith – Have you ever had trouble starting or finishing a journal? This guided book gives you interactive prompts to kickstart the creative process.

Tips for staying consistent

As with any habit, make mindfulness part of your routine by being intentional about journaling – is there a particular time and place you do your best thinking or contemplation? It may help to dedicate some time in the morning to reflect on your daily goals, or before bed to decompress from the day’s activities. 

Before you put pen to paper, decide what you hope to gain from processing. Perhaps today, that’s reducing stress levels; tomorrow, it could be celebrating a moment or event that brought you joy. Recently, I’ve found it cathartic to write unprompted and unstructured in the evening, both to ground myself after the busyness of work and also to improve my sleep hygiene.

Do any of the prompts we shared stand out to you? There really aren’t any negatives to journaling, so try it out if you haven’t already and see if you glean some new benefits!