DIY Gratitude Journal Organization

How to use your Gratitude Journal for Healing, and Organizational, Techniques.

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See How to create a Cover, in our previous post and read about the Healing Benefits of Doodling, coloring, and zentangle.
DIY Gratitude Journal Cover with Healing Benefits

See tools below

Benefits and How To:

 

BENEFITS OF A GRATITUDE JOURNAL:

  • Increased happiness
  • Deepen relationships with others
  • Lowers stress
  • Strengthens emotions
  • Creates an optimistic attitude
  • Reduces materialism
  • Increases spiritualism
  • Improves sleep
  • Makes you more likely to exercise
  • Reduces feelings of envy
  • Increases your goal achievement

BENEFITS of Doodling 

  • Doodling Helps You Concentrate.
  • Doodling Can Help Spur Creative Insight.
  • Doodling Can Help Process Emotions.
  • Doodling Alleviates Stress.
  • Doodling Can Be A Creative Outlet.
  • Doodling Can Help You Learn Better.
  • Doodling Helps Big-Picture Thinking.

BENEFITS of drawing the Zentangle Method

  • Relaxation
  • Simple and quick access to mindfulness
  • Non-verbal journalling
  • Insomnia (Improved sleep by creating Zentangle art before bedtime)
  • Self-esteem
  • Inspiration
  • Panic attacks (For fear of flying, creating Zentangle art during takeoff and landing)
  • Modify behavior
  • Being part of a supportive and fun community
  • Create beautiful works of art

BENEFITS of Adult Coloring

  • It helps to clear your mind.
  • Coloring can decrease amygdala activity.
  • Coloring can reduce stress & cortisol levels.
  • Coloring is very social.
  • Coloring may help you sleep better.
  • It can help with mental health issues.
  • Helps focus.
  • Encourages creativity.
  • Outlet to express yourself.

 

HOW TO USE YOUR GRATITUDE JOURNAL

  1. Get a Journal in the size you are comfortable with, either ruled or blank.
  2. Prepare your journal pages, as shown in the video, by doodling text boxes and title banners to help get you organized and relaxed.
  3. Prepare your mind, by doodling, coloring, or using the zentangle method, so that you are relaxed and open-minded.  Add to each doodle before each written entry.  All doodling should not be done in one sitting, it should continue throughout each month.
  4. Date your Journal. Either dedicate 1 small Journal per month, then just date entries, OR divide up 1 large journal in month segments and have 1 Doodle page decorated for the beginning of each month to keep your doodling and coloring going.
  5. Make a list of Journal Prompts on the inside cover of your journal, to help spur thoughts. Example, 1. Who makes you laugh.   2. Favorite outdoor activity. 3. Loving family members. etc. Doodle on this page.
  6. Make a list of 5-12 things you are grateful for on 1 page and title this the “Table of Contents” Doodle on this page
  7. Follow up with each item from your Table of Contents list by dedicating at least 1 page per item. Write in detail, WHY you are grateful for this person, place, or thing.  For example; I’m grateful for my dog because he always is happy to see me and……
  8. Make sure your journal is something you like having out in the open where you can see it, esthetically pleasing to help remind you to write in it.  You can also set your journal beside your bed.  You could also choose, a small enough journal to fit in your pocket/handbag/briefcase for daily entries.
  9. Feel the Feels, allow the emotions to come over you, and savior the Experiences.  This Shifts your body and mind chemistry.
  10. Speak your gratitude out loud. Remember, Be thankful and say so. Psalms 100:4.

How to continue over time

  • Schedule a time in your calendar, along with an alarm, to write in your Journal
  • Journal at least 3 times a week on a specific day
  • Date your entries so you can look back.
  • Find a quiet cozy place to write, create a ritual and habit.
  • Reflect on each of your entries and continue to doodle on each page.

 

Prepare to Doodle inside your journal

Here are some options to help make it easy to doodle and be organized

  1. Have a Bin, caddy, or file organizing box of tools and/or elements to add to your journal. Element Ideas to put in your container
  • markers
  • pens
  • paint
  • paintbrushes
  • stickers
  • Printable’s- Date, Month, Topic Words-  Home, Work, Family, Verses or Prayer, Church, Bible Study
  • Labels
  • Verses
  • Season decor
  • Decor styles
  • Stamp Set
  • Scrapbook paper
  • paper clips, possible decorative paperclips
  • Pictures

The marker I used for both Font and drawing was;

A Gratitude Journal is a nice gift.

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