We are careful in the content we curate to ensure that what we offer is valuable and timely to support teachers’ well-being in the classroom. We never want to add anything to your already very full plate and are only interested in strategies and methods with research and data to support their effectiveness. That’s why when we landed on something with a proven track record of reducing stress, increasing optimism, and scientifically changing your brain (positivepsychology.com) for busy educators like you, we knew we couldn’t keep it from you, especially when it’s something so simple.
Mindfulness, self-care, and gratitude have been hot topics in the last few years, and for good reason. It’s been proven that regular mindfulness practices can improve sleep, self-esteem, awareness, and empathy for others while simultaneously reducing stress levels, depression, and anxiety. One of the easiest and most effective ways to access the benefits of these practices is with a daily gratitude journal.
An Attitude Of Gratitude
An attitude of gratitude is one of the most effective ways of rewriting negative narratives on your path to wellness. People who adopt a habit of gratitude have a more positive outlook, are more self-aware and exude more positive emotions overall. A gratitude journal is a great way to keep gratitude at your fingertips; the more accessible the reminders of why you’re grateful are, the easier it is to focus on positive things.
Getting Started
Before you put anything on paper, sit for a moment and think about the tangible things you are grateful for. Big things are ok to make a mental note of, such as family and friends and your job, but research has shown that the more detailed and specific we can get, the better. When asked about her gratitude practice, Oprah said, “The more thankful I became, the more my bounty increased. That’s because what you focus on expands. When you focus on the goodness in life, you will create more of it.” The simple practice of thinking about what you are grateful for redirects your mindset, making you more adaptable, open, and grounded— all things you need to be an effective teacher.
The Benefits of A Gratitude Journal Practice
While the practice of considering all the things we are grateful for is a great start, we need to take it a step further to reap the benefits of gratitude fully. That means keeping a physical gratitude journal. Science has shown that we are more likely to remember, analyze and apply concepts if they are written down. The more we write about our gratitude in a daily journal, the more likely we will naturally adopt a posture of positivity, which eases stress. A gratitude journal can be organized in a multitude of ways. Gratitude lists, gratitude logs, affirmations, bullet journals, worksheets, and writing prompts are all examples of different structures a gratitude journal could take. Choose the one that suits you best. The more accessible the reminders of why you’re grateful are, the easier it is to focus on positive things.
"The more thankful I became, the more my bounty increased. That’s because what you focus on expands. When you focus on the goodness in life, you will create more of it. – OPRAH"
Making Time In Your Schedule For A Gratitude Practice
Adding something else to your already busy schedule may seem daunting, but it doesn’t have to be. There are several ways busy teachers can work the practice of a gratitude journal into their everyday schedules.
- Make it a part of your morning routine. While you wait for the coffee to brew, jot down a few things that promote your morning gratitude. Beginning the day with gratitude sets the tone for the rest of it.
- Bring the practice into your classroom. If a gratitude journal is beneficial for YOU, certainly it would be for your students as well! Bringing a gratitude journal practice into your classroom works for any level.
- For younger grade levels, make it a part of your morning meeting. Select several students to share what they are grateful for as you write them down on an anchor chart to build it into your lessons. You can break down their gratitude to identify vocabulary, spelling and sentence structure while supporting their social-emotional learning.
- For older grade levels, set a 5-minute timer at the start or the end of class for each student to write in their own gratitude journals. You can tell them you will also be doing the same.
- Make a family dinnertime practice. Keep a family gratitude journal in which every member gets the opportunity to write something they’re grateful for around the table.
- Make it a nightly practice before bed. Leave it on your nightstand, so it’s the last thing you think of before you fall asleep.
Gratitude Journal Resources
We may have successfully convinced you that the practice of a gratitude journal is a proven method for wellness, but you’re still unsure what method of organization works best for you. We would never point you to a solution without the necessary resources to achieve your goals. Therefore, we’ve created The Ultimate Printable Journal for Teacher Mindfulness, Self-Care and Gratitude specifically with you in mind; no DIY necessary. This printable, guided journal is full of gratitude journal prompts and journal ideas, gratitude journal templates, examples of gratitude journal pages, worksheets and more, all designed to simplify your journey to mental health.
You can also access our Self-Care For Teachers Hub to further your self-care practices.
Making gratitude a part of your day may feel like a small way to make a dent in your daily stresses, but working it into your routine can make a huge difference. Give it a try. The only thing you have to lose is some anxiety.
