Gratitude is a powerful emotion, and a thoughtful expression of thanks.  And, I think you will agree that we don’t express gratitude enough.  Gratitude goes deeper than the automatic and polite “thank you.” 

When we express gratitude, we acknowledge that life is good.  Yes, life is hard and difficult at times.  However, gratitude creates a shift in our perspective.  We see that there is always goodness all around us.  Thus, we must take the time to acknowledge it. And, regularly writing down the people for whom and things for which you are grateful for will transform you and open your life to amazing opportunities for love, joy, and success.

In a previous post, I outlined several benefits of journal writing.  Now, we will get specific and focus on gratitude journal writing.

And, as a special treat, I have included some quotes from Maya Angelou’s first book of essays, Wouldn’t Take Nothing for My Journey Now.

What to Write

You can write about big or small things for which you are grateful. However, if you are at a loss, I have organized this 7 Day Challenge around 7 topics. Additionally, I provide journal prompts and share some of the things for which I am grateful.

1. Awesomeness of Nature
2. Joys of Being Alive
3. Necessities of Life
4. Innocence of Children and Wisdom of Elders
5. Gift of Traveling
6. Events that Shaped Me
7. My Favorite Things

What You Need

The most important thing that you need is time.  So, set aside 15 to 20 minutes each day to write.   Or, you can break the time up between the morning and evening.  For example,  write for 10 minutes in the morning as part of your daily devotion and meditation practice.  And, then write for 10 minutes in the evening before you go to sleep.  For me, twice a day works nicely because different things come to mind.

Get Specific

For this gratitude journal writing challenge, I encourage you to get as specific as possible.  Yes, you can quickly jot things down. However, elaborate on each one as much as you can.  Although the examples I provide in each topic are short, in reality, I usually write several sentences for each.

And, there is no limit on how much you need to write. For example, you can write several sentences or paragraph solely on the wisdom of an elder.  Or, you can write as many things that come to mind.   

So, let’s go!

One: Awesomeness of Nature

Our planet has many mysteries and hidden treasures.  Yet, nature reveals her power, beauty, simplicity, and complexity to us daily.  And, although, we continue to destroy the earth, nature still stands and moves gracefully.

Some of the awesome things of nature for which I am grateful:

• Vastness of beaches, oceans, lakes, and rivers that stretch to the horizon
• Majesty of the mountains that brings me down to size
• Watching the moon in its seasons, especially the renewal of the full moon
• Predictability of the sunrise and sunset as they mark the passing of time
• Gazing at the stars from my parents’ back porch
• Power of a purring, fluffy cat to melt my heart and stir up my allergies at the same time
• Smell of lavender to calm my racing mind as I drift off to sleep
• Smell of the earth after the rain
• Birds and squirrels in my yard who search for food without worries
• Farms that feed us
• Power of a potted plant to cheer up a home or office
• Promise of a rainbow

Journal prompts

• Describe your favorite season of the year.  Why is it your favorite time? What childhood memories come to mind?
• Put a date on your calendar to watch a sunrise or sunset. Write about it in your journal.
• My favorite outdoor location is  . . . When I am there,  I . . .
• Describe a smell that brings you joy or peace
• I am doing my little part to save the planet and reduce my carbon footprint by . . .  

“Each of us needs to withdraw from the cares which will not withdraw from us. We need hours of aimless wandering or spates of time sitting on park benches, observing the mysterious world of ants and the canopy of treetops.”  

Maya Angelou, Wouldn’t Take Nothing for My Journey

Two: Joys of Being Alive

Have you ever been in an accident or know someone who has?  Then, you know that it is a great day to be alive.  And, have you survived a major surgery or health scare?  Then you know it’s a great day to be alive.

You may not have the life you dreamed of or all the things that you want. However, the fact that you woke up this morning means that you still have a lot of to learn and give.  And, you still have a lot of love to give.  

Today, is a great day to be alive and a great day to celebrate being a woman.

I am grateful for the joys of being alive today because I am a:

• Survivor of several major surgeries
• Witness to my mom survive breast cancer at 92
• Cheerleader for my brother as he adjusts to life with a leg prosthesis
• Supporter of friends and family at the passing of loved ones
• Observer and benefactor to the homeless sleeping on the street and begging for a meal
• Caretaker of a body that is kinder to me than I have been to it

Journal prompts:

• I am grateful for surviving these health challenges [list them] . . .
• Today, provides me another opportunity to  . . .

“The woman who survives intact and happy must be at once tender and tough. She must have convinced herself, that she, her values, and her choices are important. In a time and world where males hold sway and control, the pressure upon women to yield their rights-of-way is tremendous. And it is under those very circumstances that the woman’s toughness must be in evidence.”

Maya Angelou, Wouldn’t Take Nothing for My Journey Now

Three: Necessities of Life

So, the things that you need to survive and thrive are different from what I need.  And, there is no judgement here. 

Yes, we all need food, water, and a safe place to live.  However, we often take these for granted until we hear about or see someone who has the bare necessities, or even less than they need.

Think about these questions:

• How often do you waste food?  Yes, you know what I mean.  Perfectly good food that you didn’t feel like eating or forgot to eat that is thrown out.
• Do you ask for blessings or say thank you each time you eat?  So, I am not talking about the rehearsed childhood prayer.  I am talking about saying “thanks” with a deep understanding that many people are hungry and starving.  And, also with the awareness that there is probably too much food on your plate anyway.
• How full is your closet? Are you still holding on to things that you don’t like or still can’t fit into?

I am grateful for these necessities:

• Having more than enough to eat
• A home that not only shelters my body but also provides a safe place from the cares of the world
• Electricity and running water on a daily and predictable basis because there are those who have none because of hurricanes, storms, or inability to pay  
• Reliable car that allows me to go wherever I want to
• Savings in the bank that allows me to help my family or friends
• Job that provides me with the ability to take care of myself and my family

Journal prompts

• I am grateful for these necessities of life  . . .

Four: Innocence of Children and Wisdom of Elders

Well, I am sure that you have many wonderful people in your life for whom you are thankful.  But, today, let’s also focus on people who touch our lives in fun or unexpected ways.  Yes, it’s OK to be grateful for your mom, dad, best friend, and boo.  However, I want us to also go beyond that likely group and embrace the circle of life.

Specifically, I want to make sure that we pause and be grateful for the innocence of children and wisdom of our elders.   

Children for whom I am grateful:

• My 4-year old nephew who laughs when I try to take his nose and put it in my pocket
• A toddler in Walmart who smiled and offered me a lick of his lollipop
• A boy in Taiwan who licked my arm to see if I tasted of chocolate

Elders for whom I am grateful:

• English teacher, Mrs. Looby, who told me at 13 that I was a great writer
• Centenarian friend, Lois, who is alive and financially independent at 101  
• 10 aunties (6 maternal and 4 paternal) whose lives showed me that there were at least 10 ways to live my truth, and that I should always land on my feet 

Journal Prompts

• The smile on this child’s [add name] face reminds me to . . .
• This elder [add name] inspired me to . . .
• I continue to draw strength and inspiration from this elder [add name] . . .

“If our children are to approve of themselves, they must see that we approve of ourselves. If we persist in self-disrespect and then ask our children to respect themselves, it is as if we break all their bones and then insist that they win Olympic gold medals for the hundred-yard dash. Outrageous.”

Maya Angelou, Wouldn’t Take Nothing for My Journey Now

Five: Gift of Traveling

My elderly friend, Dottie, gave me three pieces of advice on traveling. First, do not be with a man who doesn’t like to travel.  Second, enjoy traveling alone. And, third, travel as much as I could so that I could store up for winter.

So, what does store up for winter mean?  Well, she explained to me that when I got old (i.e. my winter years) and could no longer travel, I would have wonderful memories of my travels, and I could replay them in my mind as often as I liked.

Well, I want to assure you that regardless of your mode of transportation—planes, trains, cars, buses, or feet—an awesome adventure awaits.  And, the good news is that even a day-trip can do wonders.

My favorite travel memories:

• Going on childhood trips to visit my dad’s family in Bethesda and Christian Hill (Antigua)
• Chartering a private plane to Barbuda with my family
• Taking my parents on two different cruises and watching them smile
• Traveling with my mom to Europe to celebrate tenure and promotion
• Going to several ancient Olympic sites in Greece, and being absorbed in my love of Greek mythology
• Traveling to Japan alone and enjoying tea in a lovely garden
• My first all-girls road trip with my sister and friend, Vonda, from Florida to South Carolina

Journal prompts:

• My earliest memory of travel is . . .
• I met some of the most interesting people when I traveled to . . .
• A trip that brought me so much joy was . . .
• I tried so many new foods when I went to . . .
• My trip to  _____ did not turn out the way I wanted, but it sure taught me . . .

“A day away acts as a spring tonic. It can dispel rancor, transform indecision, and renew the spirit.”

Maya Angelou, Wouldn’t Take Nothing for My Journey Now

Six: Events that Shaped Me

Well, I am sure, that like me, you can recall many events that have shaped you into the woman you are today.  And while many events were unpleasant, they made me wiser, stronger, and more resilient.  Additionally, I now see them as life lessons rather than failures.  However, life has given me so much more to smile and laugh about. 

Some of the events that shaped me are:

• Getting my short story published at 15
• Graduating from high school
• Traveling alone for the first time (off to college in Ohio by way of three weeks of shopping and going to museums in New York City)
• Getting married and getting divorced
• Buying my first car and paying off for it in three years
• 30^th birthday road trip with my sister from Florida to New York and all the places in between
• Graduating with my PhD
• Building a house
• Getting tenure and being promoted
• Cutting my hair off and going natural
• Kissing my mom on her breast before her mastectomy
• Starting a blog (Keep It Tight Sisters)

Journal prompts:

• I am so thankful that I was rejected by [add name] because I learned . . .
• An event that happened in my teens that helped me to be the woman I am today is . . .
• Wow, at the time this [name the event] happened, I could never imagine . . .
• I smile every time, I think of this event . . .

“What you’re supposed to do when you don’t like a thing is change it. If you can’t change it, change the way you think about it. Don’t complain.”

Maya Angelou, Wouldn’t Take Nothing for My Journey Now

Seven: My Favorite Things

As you know, the beach is my happy place.  However, like Oprah (on a much more limited budget), I have some favorite things.  And, it is so easy to take these for granted.  However, taking the time to be thankful for my favorite things (without apology) reminds me that I am blessed to have more than just my needs. 

Some of my favorite things are:

• Books that take me to faraway places
• A movie or TV show that makes me laugh out loud (often)
• Hot tea (of any kind) that warms me on the inside and adds much needed pauses in my day
• Guilty pleasure of a big bowl of chocolate ice cream
• Anything with ginger
• Fresh flowers
• A stick shift car
• iPads, computers, and all things tech
• Comfortable shoes that lasts all day
• Big purses with pockets that carry all my stuff
• Silly socks that make me laugh
• Massages that unravel the knots in my body
• Superhero underwear for big girls (the Wonder Woman ones are awesome)
• Billowy skirt on a spring day (ooh la la)
• Expensive cotton sheets
• Perfumes that provide the perfect accent for an outfit or mood
• Kittens

Journal prompts:

• My guilty pleasure is  . . .
• Some of your favorite things for which you are grateful are. . .
• Yes, I enjoy some simple things in life like . . . 

“Living well is an art which can be developed.”

Maya Angelou, Wouldn’t Take Nothing for My Journey Now

Now, It’s Your Turn

So, I hope that you will take the 7 Day of Gratitude Journal Writing challenge.  And, even if you regularly write in your journal, this challenge will add some value to your practice.   Additionally, it is great to do this challenge with a group of friends.

And remember, you don’t need to buy a fancy journal to get started.  You can write in any notebook.  And, journal writing on your computer, phone, or tablet can also work for well.  Just get started!

1. Write consistently for 7 days about the people for whom and the things for which you are grateful
2. Use the topics in this blog as your guide or make up different topics  
3. Invite at least one person to do the challenge with you

We look forward to hearing about your experience with gratitude journal writing.  And, you can join the conversation on the Keep It Tight Sisters Facebook Page.

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