The Ink+Volt Gratitude Journal

T H I S G R AT I T U D E J O U R N A L B E LO N G S TO…

THE BEGINNING

Congratulations!

First, I want to say congratulations. Buying this journal is a smart first step to a happier, more positive life.

The real challenge for you will be putting it to use.

I want to give you a little background on why I created this journal.

I used to be a pretty negative person. I think it is very easy for smart people like you and me to end up seeing the world through a less-than-rosy lens. You see, part of being good in school and at work is learning to navigate risks - to anticipate problems before they happen. Being able to see what’s wrong, or what could go wrong, makes us better at our jobs and assignments.

Unfortunately, this thought process teaches you to look for what isn’t right and to focus on the downsides of a situation.

This was definitely the case in my life. I was really good at the tactical details of my job, but I tended to look at what was wrong with everything. For example, when people came to me with new ideas, I was the person who could tell you all the things that made that idea challenging or problematic. As any good leader knows, ideas are precious, fragile things that should be cultivated, not stomped on by pointing out the flaws.

In some ways, this is how we are wired as humans. Our ancestors survived because their brains were trained to focus on what could go wrong. Noticing something out of place and expecting a predator to pounce on them is what kept them alive and safe. It was about survival.

However, this mindset doesn’t serve us as well today. Learning to focus on the positive makes us happier. We enjoy life more. And we are more productive, well liked, and successful. There is a ton of research that backs up the power of positive thinking.

My world changed when I started keeping a happiness journal. The therapist I was seeing at the time (because I was so unhappy) suggested it as a way to help me see the bright side of my life - since in her mind, I had a lot to be thankful for.

Each night before I went to bed, I was to write down one thing that made me happy. Just one thing. It could be a word, a sentence, or an essay. The idea was to keep it simple, and the exercise was more about thinking and reflecting on the day than what was actually put down on paper.

At first it was really hard. I would wake up every morning wanting to think positively, but my whole day was filled with negative thoughts. I remember sitting down each day and trying to come up with something. I was miserable in my job, I couldn’t get a date, and I was struggling to find happiness.

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THE BEGINNING

But then a funny thing happened; since I was struggling so much to think of good things, I would start noticing things during the day. A pretty flower I saw on my way to work. The nice gentleman who let me go in front of him at the grocery store. I was always on the lookout for *something* I could write down.

Over time it started to get easier. After a month or so, I started having more than one or two things to write and would fill a whole page some evenings.

I kept with this practice for a full year. In part because I told my therapist I would and I wanted to honor that commitment, but also because I started to enjoy writing the positive things down.

Now, almost 15 years later, I still have the journal from that year. It is a lasting reminder of positive thinking. And I am convinced this practice changed my life and the way I think.

I credit this exercise to changing my direction. Now my friends always comment on how positive I am, and I truly try to see the good in every person and situation. I live my life on the bright side.

I want to help you get there too. From my own experience, I am convinced that keeping this journal will improve your life. It will make you happier and more positive. And that change in mindset will result in better relationships (people like to be around positive people that bring them up) and better work.

I have intentionally designed this book to be used in many different ways.

You can write one word, draw a picture, collage your favorite photos, write a sentence, or even a whole paragraph. I have created it using great paper and a sturdy binding to last for years so it can serve as a memento for you too.

Since this is the first version of the journal, I would love to hear how it works for you. Please send me your thoughts, feedback, and suggestions to hello@inkandvolt.com. I can’t wait to hear from you.

Good luck - I know you will accomplish great things.

Kate

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S E T U P AC T I V I T I E S

Getting into the Gratitude Mindset Before you dive into these pages, it helps to prime your mind. This next set of exercises is designed to get you into a gratitude mindset — one that will lead you to positive thoughts and happier moments.

If you have any trouble filling out the pages, don’t stress over it — this process is supposed to be fun and enjoyable. This book is meant to bring you joy. Fill in what you can and you can always revisit these pages over the coming weeks as you complete this journal.

Happy people may be grateful, but it is grateful people that are truly happy.

S E T U P AC T I V I T Y no. 1

The People in My Life Who are you grateful for?

Who makes you happy?

Who are the people who have helped shape who you are?

Write down each person’s name.

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S E T U P AC T I V I T Y no. 2

My Reverse Bucket List It is easy to think about all the things you want to do, but chances are you have already done a lot of great things.

What are some of your greatest accomplishments?

What challenges have you overcome?

What are the lessons you have learned or skills you have built?

Make a list of everything you have done that makes you happy.

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S E T U P AC T I V I T Y no. 3

My Fantastic Future The future can be magical and exciting — there is a lot to look forward to. This spread is the place to start thinking about all of the great things you want to do and what lies ahead. It is a vision board where you can place images or photos, quotes you love, personal mantras, or a list of the things you want to see in your future. Make this yours.

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T I P S + T R I C KS

Tips on How to Make the Most of This Journal Stick with it.

One of the goals for this book was to make it easy. All you have to do is write down one word (you can write more if you want, but it isn’t necessary). The key to changing your thoughts and reaping the benefits is about doing it every day. So even when you are sick, tired, or the TV is calling your name, just spend one minute filling out your daily page.

Put it where you will see it.

Make this journal part of your routine. Keep it by your toothbrush or on your bedside table so you will be reminded to complete your page each day.

If you miss one day, get back to it.

Things come up. It is why our journal doesn’t have dates. We don’t want you to get discouraged if you miss a day. Just come back to it when you can and pick up where you left off.

Mix it up.

Try to put something different everyday. The goal is to expand your awareness. The more you do this, the more you’ll start to appreciate what a gift life is.

Complete the weekly challenges.

One of the special things about our journal is the weekly challenges.

These are optional and for those who want to go over and above. If you can, do them, but if you can’t, don’t let that deter you from keeping with a practice of gratitude.

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T I P S + T R I C KS

Struggling with What to Write?

Here are some ideas and prompts you can reference if you need a little inspiration:

What is the best thing that happened to you all day?

What did you do that you enjoyed the most?

Did you see anything that made you smile?

Think about the meals you ate: were any especially delicious?

Did you hear any music that you really loved?

Did you spend time with anyone special?

What made you laugh?

Did you experience any blessings in disguise?

If you could live any moment of this day again, what would it be?

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CO N T R AC T

I,

plan to write in this journal each day.

Understanding our motivation and why we hope to be successful is a big factor in sticking with a new habit. It is also important to identify potential pitfalls that might hold us back, and come up with strategies to overcome them.

I want to keep this journal because‌

What obstacles might prevent me from completing this journal?

Where will I keep this journal? How can I make sure that I complete it daily?

Signed,

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GET INSPIRED

Reflect on the past, savor the present, and be excited about the future.

W E E K LY C H A L L E N G E no. 01

Gratitude Letter Think of someone that has shaped who you are today - someone from the past or present who has made a real difference and helped you in a positive way. This week write a letter to that person. It can just be as simple as an email or text message (you could also write and mail a handwritten note) to let them know what an impact they have had on you and why you are so grateful for their influence in your life.

PEOPLE

W H AT D O YO U WA N T TO SAY TO T H E M ?

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E N T RY n o . 0 1

DAT E

Today was‌

I am grateful for‌

Self-worth comes from one thing - thinking that you are worthy.

WAY N E DY E R

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E N T RY n o . 0 2

DAT E

Today was…

I am amazed by…

Be what you do best.

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E N T RY n o . 0 3

DAT E

Today was‌

I am inspired by‌

Progress motivates you more than anything else.

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E N T RY n o . 0 4

DAT E

Today was…

I feel complete when…

No is a powerful word. So is yes.

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E N T RY n o . 0 5

DAT E

Today was…

I am encouraged by…

You would be amazed at what you can see with an open mind.

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E N T RY n o . 0 6

DAT E

Today was…

I am humbled by…

Be curious, not judgemental. WA LT

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WHITMAN

GET INSPIRED

Half of the journey is taking the first step.

W E E K LY C H A L L E N G E no. 02

Clear the Clutter Sometimes we keep things that just bring us down. They create visual and mental noise.

This week try to get rid of at least 3 things that no longer bring you joy or happiness.

kitchen

bedroom

closet

office

family room

other‌

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E N T RY n o . 0 7

DAT E

Today was…

My current mood is…

To live will be an awfully big adventure. P E T E R

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PA N

E N T RY n o . 0 8

DAT E

Today was…

My heart feels full when…

Act the way you want to feel.

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E N T RY n o . 0 9

DAT E

Today was…

I am delighted by…

Don’t be afraid to shake things up.

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E N T RY n o . 1 0

DAT E

Today was…

I smile when…

Think, decide, turn the page: make room for new questions.

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E N T RY n o . 1 1

DAT E

Today was…

I am rejuvenated by…

I walk slowly, but I never walk backward. A B R A H A M

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L I N CO L N

E N T RY n o . 1 2

DAT E

Today was…

I was surprised by…

Strength.

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GET INSPIRED

Be kind. Be patient.

Be present.

W E E K LY C H A L L E N G E no. 03

Lifelong Learning The most successful people in life see everything that happens as a lesson. What did you learn this week? What unexpected things happened this week? Did you meet any new people or experience something unfamiliar?

DAY

L E SS O N S

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E N T RY n o . 1 3

DAT E

Today was…

I feel calm when…

Grow through what you go through.

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E N T RY n o . 14

DAT E

Today was…

I am grateful for…

Make an appointment with yourself.

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E N T RY n o . 1 5

DAT E

Today was…

I am amazed by…

Sparkle.

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E N T RY n o . 1 6

DAT E

Today was…

I am inspired by…

Don’t lose sight of the big picture.

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E N T RY n o . 1 7

DAT E

Today was…

I feel complete when…

There is beauty in simplicity.

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E N T RY n o . 1 8

DAT E

Today was…

I am encouraged by…

A sweet friendship refreshes the soul. P R OV E R B S

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27:9

GET INSPIRED

Spend energy on what makes you happy.

W E E K LY C H A L L E N G E no. 04

Focus on the Positive It is easy to get caught up into what is wrong in life. Try to go all day without complaining about anything. If you can do that, try it the next day. See how many days you can go.

Day 1

MORNING

AFTERNOON

EVENING

Day 2

MORNING

AFTERNOON

EVENING

Day 3

MORNING

AFTERNOON

EVENING

Were you successful? What did you notice? It is okay if you weren’t 100% complaint-free.

Strive for progress, not perfection.

Day 4

MORNING

AFTERNOON

EVENING

Day 5

MORNING

AFTERNOON

EVENING

Day 6

MORNING

AFTERNOON

EVENING

Day 7

MORNING

AFTERNOON

EVENING

Congratulations on a full week of positive, complaint-free living!

Did you or anyone else notice any changes in your mood or behavior? Now challenge yourself to the next milestone: a whole month.

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E N T RY n o . 1 9

DAT E

Today was…

I am humbled by…

Be genuine.

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E N T RY n o . 2 0

DAT E

Today was…

My current mood is…

Peace.

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E N T RY n o . 2 1

DAT E

Today was…

My heart feels full when…

Self-care is not selfish. You cannot serve from an empty vessel.

E L E A N O R B R OW N N

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E N T RY n o . 2 2

DAT E

Today was…

I am delighted by…

Less is more.

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E N T RY n o . 2 3

DAT E

Today was…

I smile when…

Build a strong foundation.

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E N T RY n o . 24

DAT E

Today was‌

I am rejuvenated by‌

Feeling gratitude and not expressing it is like wrapping a present and not giving it.

W I L L I A M A R T H U R WA R D

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GET INSPIRED

Gratitude turns what we have into enough.

W E E K LY C H A L L E N G E no. 05

Acts of Kindness One of the greatest sources of joy in our world comes from acts of kindness. Did someone do something nice for you lately? Pay that forward this week or do something special for somebody else. You can show kindness to people, animals, and our planet.

RECIPIENT

for me

AC TS O F K I N D N E SS

for others

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E N T RY n o . 2 5

DAT E

Today was‌

I was surprised by‌

Wake up each morning with a plan and the attitude to match it.

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E N T RY n o . 2 6

DAT E

Today was…

I feel calm when…

The more we share, the more we have. L E O N A R D

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N I M OY

E N T RY n o . 2 7

DAT E

Today was…

I am grateful for…

Look at things differently.

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E N T RY n o . 2 8

DAT E

Today was…

I am amazed by…

Old ways won’t open new doors.

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E N T RY n o . 2 9

DAT E

Today was…

I am inspired by…

Good vibes only.

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E N T RY n o . 3 0

DAT E

Today was…

I feel complete when…

Don’t just fly, soar. D U M B O

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GET INSPIRED

Every day may not be good, but there’s something good in every day.

W E E K LY C H A L L E N G E no. 06

Happiness is Contagious Who are the happiest people in your life? The ones who are always smiling, or whose attitudes you admire? Who manages to consistently see things in a positive light?

Set up time to get together with these people.

H A P P I E ST P E O P L E

W H AT C A N YO U L E A R N F R O M T H I S P E R S O N ?

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E N T RY n o . 3 1

DAT E

Today was…

I am encouraged by…

Problems can be hidden opportunities.

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E N T RY n o . 3 2

DAT E

Today was…

I am humbled by…

Celebrate your uniqueness.

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E N T RY n o . 3 3

DAT E

Today was…

My current mood is…

Shine bright.

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E N T RY n o . 3 4

DAT E

Today was…

My heart feels full when…

Success is a journey, not a destination. B E N

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SW E E T L A N D

E N T RY n o . 3 5

DAT E

Today was…

I am delighted by…

Patience.

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E N T RY n o . 3 6

DAT E

Today was…

I smile when…

Be encouraging.

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GET INSPIRED

Optimism puts everything in a new light.

W E E K LY C H A L L E N G E no. 07

Celebrate the Little Things There is power in recognizing and cherishing the little things in life. This week, pay attention to these things. Whether it’s a perfect cup of coffee, a smile from a stranger, or the scent of fresh rain, indulge in the small victories of your day.

W H AT D I D YO U N OT I C E ?

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E N T RY n o . 3 7

DAT E

Today was…

I am rejuvenated by…

Turn up the tunes and dance!

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E N T RY n o . 3 8

DAT E

Today was…

I was surprised by…

Use your energy wisely.

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E N T RY n o . 3 9

DAT E

Today was…

I feel calm when…

What can you do this week to grow as a person?

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E N T RY n o . 4 0

DAT E

Today was…

I am grateful for…

What you seek is seeking you. R U M I

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E N T RY n o . 4 1

DAT E

Today was…

I am amazed by…

Create your own luck.

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E N T RY n o . 4 2

DAT E

Today was…

I am inspired by…

Embrace.

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GET INSPIRED

Be your best self.

W E E K LY C H A L L E N G E no. 08

Reminisce What is an activity you loved to do from your childhood, or from your past? For example, visiting with a neighbor, playing board games, or spending time outdoors. Make it a point to try that activity again this week.

AC T I V I T I E S

W H Y D I D YO U LOV E T H E S E AC T I V I T I E S?

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E N T RY n o . 4 3

DAT E

Today was…

I feel complete when…

Perfection is overrated.

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E N T RY n o . 4 4

DAT E

Today was…

I am encouraged by…

Treasure your connections.

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E N T RY n o . 4 5

DAT E

Today was…

I am humbled by…

Rain will make the flowers grow. L E S

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MISERABLES

E N T RY n o . 4 6

DAT E

Today was…

My current mood is…

Blossom.

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E N T RY n o . 4 7

DAT E

Today was‌

My heart feels full when‌

Laughter is timeless, imagination has no age, and dreams are forever.

WA LT D I S N E Y

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E N T RY n o . 4 8

DAT E

Today was…

I am delighted by…

Make your own adventure.

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GET INSPIRED

If it doesn’t serve you, let it go.

W E E K LY C H A L L E N G E no. 09

You Are Awesome Studies show that self-acceptance is a key part of a happier life, yet it is one we don’t practice enough. Write down at least 10 things that are wonderful about you.

01

02

03

04

05

06

07

08

09

10

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E N T RY n o . 4 9

DAT E

Today was…

I smile when…

Reflect.

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E N T RY n o . 5 0

DAT E

Today was…

I am rejuvenated by…

Smile more.

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E N T RY n o . 5 1

DAT E

Today was…

I was surprised by…

Shoot for the moon.

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E N T RY n o . 5 2

DAT E

Today was…

I feel calm when…

Don’t forget to treat yourself.

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E N T RY n o . 5 3

DAT E

Today was…

I am grateful for…

Be courageous.

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E N T RY n o . 5 4

DAT E

Today was…

I am amazed by…

If you want to, you can witness magic.

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GET INSPIRED

Happiness isn’t a state of being, but a state of mind.

W E E K LY C H A L L E N G E no. 10

Get Inspired Make a list of 5 people you admire. What are their best qualities? What are some ways you can start practicing those qualities too?

01

02

03

04

05

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E N T RY n o . 5 5

DAT E

Today was…

I am inspired by…

Never underestimate the power of a hug.

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E N T RY n o . 5 6

DAT E

Today was…

I feel complete when…

It’s okay to go slowly - the tortoise did beat the hare.

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E N T RY n o . 5 7

DAT E

Today was…

I am encouraged by…

Step outside of your comfort zone.

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E N T RY n o . 5 8

DAT E

Today was…

I am humbled by…

Purpose fuels passion.

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E N T RY n o . 5 9

DAT E

Today was…

My current mood is…

Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?

L . M . M O N TG O M E RY

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E N T RY n o . 6 0

DAT E

Today was…

My heart feels full when…

Love.

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GET INSPIRED

Enjoy the little things, for one day you may look back and realize they were the big things.

R O B E R T B R AU LT

REFLECTION

A Period of Reflection Now that you have been writing down everything you are grateful for, you should be noticing an improvement in your thinking. Are you seeing an increased focus on the positive? Hopefully it is becoming easier each day to make note of all the great things in your life.

In order to make the most of your effort, it is helpful to analyze and reflect on the past several months. By identifying patterns you can gain insights into the things you can do to lead a more grateful and happy life.

Spend the next few minutes going through your journal.

When were you the happiest? What moments stand out and shine?

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REFLECTION

What activities did you enjoy? What gave you energy and added meaning to your days?

Who were the people that inspired you and made you smile?

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REFLECTION

Which weekly challenges did you complete? What did you enjoy the most?

What are 3 things you can do to live a happier life?

01

02

03

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CO N C LU S I O N

wow!

If you have reached this page it means that you have successfully completed this journal. I want to be the first to say great work, and congratulations.

Sticking with new habits is hard. It takes dedication and persistence. It means following through even when you are sick, tired, or just don’t feel like it. That is something to be proud of.

Over the last several months, you have catalogued so many great things in your life. Little things, big things, special people, and meaningful moments. When you look back at the patterns, you will notice what things you have enjoyed doing. The people in your life that lift you up and brighten your day. The times when you truly were your best self.

When you know what brings you joy, you can choose to have more of it.

Regardless of challenges and obstacles, there are always good things.

Being happy means that no matter what happens, you are able to turn around your negative circumstances into lessons and opportunities. Shift your focus, since what you focus on expands and amplifies.

Anytime you are feeling low, you can look over this journal and remind yourself of the things that make you happy.

Now the big question is what is next? When I did my gratitude journal I kept with the practice for a full year. However, you don’t need to keep at it that long to reap the benefits. Research has shown that even just 2 weeks of daily gratitude can create measurable positive effects.

The real challenge for you is to cultivate more happiness and gratitude in your life every day. I know you can do it, and the fact that you have stuck with this journal and made it to this point puts you ahead of the curve. You are going to do great things — and I hope you smile while you do.

Until next time, superstar.

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REFERENCES

While this journal was based on our own experiences, below are some resources that were insightful, inspiring, or informative during our research in creating this book.

Columbia University Irving Medical Center. Gratitude is a Boost to Health. http://newsroom.cumc.columbia.edu/blog/2014/11/13/thanksgiving-gratitudeboosts-health/

Dahl, Melissa. Keep a One-Sentence Journal, Be Happier. http://nymag.com/scienceofus/2015/03/keep-a-one-sentence-journal-be happier.html Emmons, Robert, & Sterns, Robin. Gratitude Practice Explained. http://ei.yale.edu/what-is-gratitude/ Ferguson, Yuna L., & Sheldon, Kennon M. Trying to be happier really can work: Two experimental studies. http://www.tandfonline.com/doi/abs/10.1080/17439760.2012.747000 Fox, Maggie. Happiness is contagious: study. http://www.reuters.com/article/us-happiness-idUSTRE4B400H20081205 Keltner, Dacher. Gratitude Journal: The Why and the How. The Science of Happiness. EdX, 27 Oct. 2015. Web. 25 Jan. 2016.

Marsh, Jason. Tips for Keeping a Gratitude Journal. http://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_ journal

Mayo Foundation for Medical Education and Research. Stress relief from laughter?

It’s no joke. http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/ stress-relief/art-20044456

Mehl, Matthias R., & Vazire, Simine. Eavesdropping on Happiness: Well-being is Related to Having Less Small Talk and More Substantive Conversations. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2861779/ Miller, Michael Craig. In praise of gratitude. http://www.health.harvard.edu/blog/in-praise-of-gratitude-201211215561 University of Hertfordshire. Self-acceptance could be the key to a happier life, yet it’s the happy habit many people practice the least. https://www.sciencedaily.com/releases/2014/03/140307111016.htm

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