Gratitude Journaling
Each night, before going to sleep, write down at least five things that have made or make you happy things for which you are grateful
These can be big or small and may range from a meal you enjoyed to a meaningful conversation you had with a friend to a project at work
Examples:
– What you like about where you live
– Goals you have achieved
– Your advantages and opportunities
– Specific individuals who care for you, have made contributions to or sacrifices for you, or somehow touch your life
To keep the strategy fresh and meaningful and effective, try to vary the domains of life in which you count your blessings, e.g., in relationships, in your profession, in your health, or in whatever area of life youve recently been fortunate
Its OK to repeat yourself when you repeat the exercise but try to keep the emotions fresh: re-experience the feeling associated with each item as you write it down
It can also be helpful to provide a causal explanation for each of the positive things you write about
Follow this format
Introduction (10%)
Clearly stated aims of the paper
Relevance of the topic to peoples lives: include concrete examples
The reason this research is important, i.e., potential applications or theoretical implications
Literature review (35%)
Use 5 academic sources on gratitude journaling (use this one : Why do people prefer gratitude journaling over gratitude letters? The influence of individual differences in motivation and personality on web-based interventions) and use 4 more journal like this
Clear discussion of neurological, as well as psychological research studies on the topic
Effective integration of research findings, including theories to explain conflicting results
Personal experience (25%)
Description of your personal experiences with the practice
Integration of personal experiences with research findings
Conclusion (10%)
Possible future directions for research in this area
Clear take-home message
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