How to Start a Gratitude Journal Challenge and 12 Reasons Why You Want to Start- Gratitude Works!!

Gratitude is a hot topic because it works!! Gratitude is such a powerful practice that there are millions of people searching for this answer.  Does gratitude work?  There is no doubt that it works.  It works when practicing is a priority.  This article discusses the first step in understanding if gratitude journaling is right for you.  

You will learn how to assess where you are on the gratitude quotient scale so that once you start practicing gratitude, you can later compare how much benefit you have gained.  This assessment comes from the book Gratitude Works by Robert A Emmons.  In this article you will learn how to start a gratitude journal challenge and 12 reason why you want to start.  Gratitude Works!

Are You Curious About Starting a Gratitude Journal Practice?

Before you start a gratitude journal practice, it is a good idea to find out where you land on the gratitude quotient scale.  Taking an assessment will give you a score that will be a great tool to compare your progress.  

Journaling and noticing what and who you are grateful for is profoundly important for change.  It is impossible to be cranky or have a negative mindset when you are grateful.

Gratitude increases your confidence and helps you attain your goals.  It is an amazing practice with huge paybacks for your efforts.  The truth is it will take effort, but the rewards are many. 

It is important that you take at least ten minutes to do the exercises in the gratitude journaling challenge. 

 It is possible to make improvements by just regular gratitude journaling using the seven exercises.  Before you begin, do an honest assessment of where you are on the gratitude scale.

Gratitude- A Foundation To Transformation

You may be aware of how gratitude improves your mood, your quality of life, improves your relationships, helps you feel happier, helps you feel more at peace, 

Gratitude enhances your faith and changes your focus. These seven positive attributes are only some of the many profound benefits gratitude provides. 

My curiosity led me to this powerhouse book where the assessment originates.  Gratitude is a game-changer, and Gratitude Works, gives an excellent foundation to get you on a roll with this transformational practice.  Some of us, myself included, sometimes default into less appreciative perspectives.  It gets easy to be upset when we keep our eyes on what we do not have or what we are lacking.  

Focusing on what we appreciate shifts our perspective to what is good and pure. When our focus shifts, we learn to let go of unnecessary perfection standards.  We learn to be more kind to others and to ourselves. 

Why is Gratitude a Natural Perspective for Some but not All?

Maybe you know a few people who are perpetually in a good mood, no matter the circumstances.  You probably know others that are on the opposite end of that spectrum. 

Those who see the glass half empty are likely finding it difficult to find something or someone to be grateful for.  The good news is that gratitude is a skill that can be tuned and refined.  It can become your greatest friend if you let it.  Before long, with intention and dedication, gratitude will change your life. 

The Gratitude Quotient Assessment

This assessment will measure where you land on the gratitude scale. It will give you a measure of where you are today to compare and see the incredible changes gained from keeping a gratitude journal. The assessment will also allow you to gauge changes if you decide to take on the gratitude journal challenge. 

If you decide to practice a gratitude journal and or do the 21-day challenge, you will significantly benefit. The seven daily exercises are easy to follow and arranged so you only do each one three times.  The exercises will give you variety on your gratitude journal journey. Think of it as an adventure you get to do.  

Take the assessment and find out where you land.  You will want to follow your growth and then celebrate.  Every little change is a blessing.  

Gratitude Quotient

You will want to record on a paper number vertically from one to ten to correspond with the ten statements. Rate each of the ten statements using the following scores.

Read each statement thoughtfully and decide your thoughts honestly.

1 -Strongly disagree
2- Disagree
3- Slightly disagree
4- Neutral
5 -Slightly agree
6 – Strongly agree

Gratitude Quotient Statements

• I have so much in life to be thankful for.
• If I had to list everything that if felt grateful for, it would be a very long list.
• When I look at the world, I don’t see much for being grateful.
• I am grateful to a wide variety of people.
• As I get older, I find myself more able to appreciate the people, events, and situations that have been part of my life story.
• Long amounts of time can go by before I feel grateful to something or someone.
• I have been richly blessed in my life.
• To be honest, it takes an awful lot to make a person like me feel appreciative.
• I have a wonderful sense of thanksgiving for life itself.
• I often reflect on how much easier life is because of the efforts of others.

How to Score

Step 1.

Add up your scores for items 1, 2, 4, 5, 7, 9, and 10.

Step 2.  

For items 3, 6, and 8 reverse you score so

If you scored a 7, give yourself a 1.

If you scored a 6, give yourself a 2.

If you scored a 5, give yourself a 3.

If you scored a 4, give yourself a 4.

If you scored a 3, give yourself a 5.

If you scored a 2, give yourself a 6.

If you scored a 1, give yourself a 7.

Step 3. 

Tally up the totals of step 1 and step 2. 

Your score should be between 10 and 70.

Gratitude Quotient Key

If you scored between 65- 70, that is Extremely High Gratitude.

You see life as a gift, and gratitude is a way of life for you.

If you scored between 59 and 64, you rate at Very High Gratitude

Your life is filled with a lot of gratitude, and you are ready to acknowledge others for the help they have gifted you.  The 21-Gratitude Journal challenge will enhance your gratefulness in more areas of your life.

If you scored between 53-58, you are Above Average in Gratitude.

You find it pretty easy to spend time reflecting on your blessings.  You will enjoy the 21-day challenge and how much you will gain from that gratitude journaling.

If you scored between 46-52, you are in the Average Gratitude Area. 

You may find it easy to be grateful when things are going well but not so much when things are tough.  Doing the journaling for 21 days and following the challenge will improve your gratitude muscle.  Your practice and commitment to it will nurture more gratefulness to encourage confidence and feelings of well-being.  The more you do gratitude, the more you will want to continue because it feels so good.

If you scored between 40 -45, you are at Below-Average Gratitude.

You find being grateful challenging and finding things to be thankful for.

You may see life as a burden and not a gift.  Maybe you are going through a rough patch.  If that is not the case going through the exercises in the 21-day gratitude journal may make a difference. Practicing gratitude journaling allows you to see the world through a new lens.  Imagine a lens that sees life as a gift and not a burden.

12 Reasons Why You Want to do a Gratitude Journal Practice?

If you are interested in having improved feelings of well-being, better moods, more confidence, and better goal attainment, you’ll want to try gratitude journaling. 

• People who practice gratitude regularly have the following attributes.
• They know their purpose.
• They are generous.
• They go out of their way to help people.
• They tend to appreciate and linger and find pleasure in ordinary things.
• They have more energy.
• They achieve their personal goals.
• They are better able to deal with daily stress.
• They are more likely to heal from trauma and live the life they want.
• They have secure and loving relationships.
• They are. More resilient.
• They have confidence.
• They have a secure self-worth.

In this article, we discussed the range of gratitude perspectives. You learned how to do a gratitude assessment. Knowing your score helps you compare and see improvements once you practice gratitude journaling and or do the 21-day gratitude journal challenge.  This article has also discussed the 12 reasons you want to start a gratitude journal practice.  Is Gratitude Journaling a good fit for you?  How to Start a Gratitude Journal Challenge and 12 Reasons Why You Want to Start- Gratitude Works!!