“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Melody Beattie
I have been keeping a gratitude journal for at least 4 years now.
I started small: 5 bullet points every morning and evening.
I started expanding on these when I read that adding my “why,” my reason for being grateful for each point on my list, would increase the beneficial impact that gratitude journaling could have on my life.
It did. Hundredfold.
Gratitude journaling is especially beneficial for introverts because it’s like having a deep, meaningful conversation—except it’s with yourself, and there’s zero chance of being interrupted or having to make awkward small talk. It’s the perfect way to express all your feelings without having to actually tell people about it.
Instead of shouting from the rooftops, you get to quietly jot down your victories in a cozy little corner, possibly with a cup of tea, some soothing music and a purring cat nearby.
Gratitude journaling might well be the introvert’s secret superpower.
Instead of having to talk about it at length (awkward shudder), you can just jot down your appreciation in your journal and call it a day. If you want to thank anyone, you don’t have to phone them, you can text or email them. Or send them a card – or even an e-card.
It’s also the perfect excuse to take a break and recharge your batteries. “Sorry, can’t join that Zoom call—I’m busy reflecting on my blessings.” And the best part? No one can argue with that.
In your gratitude journal, you get to say whatever you want, however you want, and you never have to worry about anyone helpfully interrupting you to explain what you are doing wrong and how you should correct it. You can keep your gratitude journal private, where only you (and maybe your cat) can see how truly grateful you are for life’s little victories, like discovering a new book series or finally getting that tricky client off your back.
Talking about tricky clients, if you are a business owner, regularly jotting down things you’re grateful for is like giving your brain a daily dose of sunshine. It’s the perfect antidote to those inevitable business hiccups that would otherwise send you into a negative tailspin. Whenever business life gets chaotic, your gratitude journal helps you stay grounded, reminding you of what truly matters—like the fact that you survived another week without having to attend a networking event.
Regularly reminding yourself what you’re grateful for can foster a growth mindset, which is crucial when navigating the ups and downs of business ownership. Instead of getting bogged down by challenges, you’ll stay focused on your goals and celebrate the progress you’ve made—quietly, of course. Your gratitude journal is like a highlight reel of your greatest hits, reminding you that you’ve got what it takes to handle whatever comes your way. Focusing on gratitude can help an introverted business owner bounce back from setbacks by reminding us of past successes.
By regularly reflecting on what you’re grateful for, you naturally start to identify what truly matters to you—whether it’s customer satisfaction, work-life balance, or ethical business practices. This clarity helps you make decisions that align with your core values, making it easier to choose the right way forward.
Introverts are prone to overthinking, especially when faced with big decisions. Gratitude journaling helps shift your focus from potential pitfalls to the positive aspects of past decisions, reducing anxiety and giving you the confidence to move forward without second-guessing yourself incessantly. It also reduces the likelihood of regretting decisions. By reinforcing the idea that there’s always something to be grateful for, even in disastrous situations, you can make decisions without FOMO.
For an introverted business owner, a gratitude journal is more than just a notebook—it’s a powerhouse of positivity, focus, confidence, and resilience – your new best friend. It’s like having a quiet cheerleader in your corner, helping you navigate the entrepreneurial rollercoaster with determination, patience and grit—minus the need for any bold and loud public declarations.
If you want to start a gratitude journal but always end up sitting and staring at a white page or computer screen, with no idea where to start, try one of these prompts:
- How has spending time alone recently helped you process your thoughts or make a decision? What are you most grateful for about your alone time?
- Who is one person who has supported you in a quiet, meaningful way? What did they do, and why are you grateful for their presence in your life?
- What is a valuable lesson you’ve learned from a recent challenge or setback? How has it helped you grow, and why are you grateful for the experience?
- What place, real or imagined, do you retreat to when you need peace and solitude? Why are you grateful for this space, and how does it help you?
- What makes you laugh out loud? How can you bring more laughter into your daily life?
Gratitude Journaling has always been part of my Next Chapter Retreats, as a writing meditation exercise. For when could it be more important to count our blessings and so attract more to be grateful for, than when we are struggling through major life changes, transitions and challenges?
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In my book Embracing Change – in 10 Minutes a Day, I explain in detail how to keep a gratitude journal and how to get the full benefit of doing so in just 10 minutes a day.
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