Appreciation Journal

Remember this definition of appreciation?

Appreciation is being grateful for what we have instead of being discontented with what we don’t have. 

Put this into effect with an Appreciation Journal. This will help you be aware of your thoughts and then focus them. This exercise will help you create a “culture of appreciation” by being a better leader, friend, parent, and so on.

APPRECIATION JOURNAL: Here’s what to do. It’s as simple as one, two, three! 

• Simply write down what you are grateful for each night before you go to sleep. 
• Repeat your list each night out loud and feel the appreciation associated with each item. 
• When you wake up the next morning, re-read the list from the night before.

It is important that you continually write down the phrase, “I am grateful for,” before each item. Don’t just write your list. This is an important part of the process. 

Example:

• I am grateful for my health. 
• I am grateful for my family’s health.
• I am grateful for my spouse’s kind heart. 
• I am grateful for my dog’s happy tail-wags. 
• I am grateful for the friendships I have with my work colleagues.

By doing so, you are continually affirming your gratitude in the present tense. You are experiencing that appreciation right now. 

Special note: You are not allowed to make “ditto” marks in place of the “I am grateful” statements that proceed each item. When we conduct groups on this topic and do this exercise, participants who use “ditto” marks instead of “I am grateful for” are metaphorically wrapped on the knuckles! You must write “I am grateful for…” before each item. We’ll know if you don’t! 

Also, when we say to feel the appreciation in step two, we mean just that. Feel it! Let’s say you have written, “I am grateful for my daughter’s love.” When you say this, think of her giving you a big hug before she gets on the school bus and feel her love. Perhaps you wrote, “I am thankful for my job.” As you say this, think of the positive aspects of your job. This is an important part of the process, as the active feeling of appreciation helps that appreciation take root.