Appreciation Journal“The Power of Gratitude & Self-Control”

Miracle-Josette Creighton

What is an Appreciation Journal?

It’s a very special book reserved for you to record all of the things

you are grateful for or appreciate in your life.

Why keep an Appreciation Journal?Research has revealed that there are

numerous benefits to both journal writing and bringing attention to that which you are grateful. (Emmons & McCullough, 2003).

For example: Journal writing can assist you in dealing with intense emotions, improving your problem-solving skills, and reducing feelings of anxiety.

Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality & Social Psychology, 84(2), 377 – 389.

Why keep an Appreciation Journal?While focusing on appreciation and gratitude

can help reduce stress, increase feelings of happiness and satisfaction, and bring attention to more positive ways of thinking.

By combining these practices, keeping an appreciation journal can assist you in managing anxiety and help you overcome negative thinking.

How to keep an Appreciation JournalStep 1:

Write five (5) things everyday that you are grateful for or appreciate.

This is a great thing to do before bedtime to pave the way for a good night’s sleep.

How to keep an Appreciation JournalStep 2:

Make lists of the positive aspects of the various parts of your life.

List every positive aspect of every part of your life—including family, home, friends, work and self.

How to keep an Appreciation JournalStep 3:

Allow yourself to sketch or doodle in your journal.

This will help free up another part of your mind.

How to keep an Appreciation JournalStep 4:

Write at least five (5) positive, uplifting words to yourself every day.

This is great for self-assuring & confidence building.

How to keep an Appreciation JournalStep 5:

Write a situation that may occurred negative and then write a solution to the negative occurrence.

This is great for self-control.

How to keep an Appreciation JournalStep 6:

Cut out pictures of places or things you’re drawn to and write five (5) reasons why you like it.

Additionally……Don’t always repeat the same things that you

feel grateful for, such as your family or health.Rather, look for a variety of things to be

grateful for each day. Use your senses to notice the less subtle things

that deserve your appreciation. Such as: hearing a child laugh, the smell & taste of

your favorite foods, or feeling the warmth of the sun shining on your skin.

Celebrity suggests having an Appreciation Journal

Oprah quoted from Michael Losier, a host on the Oprah Radio XM channel.“If you want to start attracting positive things

into your life, there is one small thing you should do every day—show your appreciation, gratitude and love for the people and things around you.”

“By acknowledging what you are grateful for in your journal, you’ll become a deliberate attractor of positive vibrations.”

Thank You Very Much for ListeningWhen you hold a vibration of gratitude, the University delivers more things for you to feel grateful for—even things that you don’t know you want yet!

Miracle-Josette Creighton