Day 2: Journaling – What Went Well Today? Cultivating Gratitude
Welcome to our journaling journey!
Yesterday, we dipped our toes into the practice, and today we’re shifting our focus to the brighter side of things. Our prompt for Day 2 is simple, yet incredibly powerful: What went well today? What are you grateful for?
In our busy lives, it’s easy to get caught up in the to-do lists, the challenges, and the things that didn’t quite go according to plan. We often dwell on what needs fixing or what we wish had been different. But what if we intentionally shifted our gaze towards the positive? What if we took a few moments to acknowledge the good things, big or small, that sprinkled our day?
That’s precisely what today’s journaling exercise is all about. It’s an invitation to actively seek out the silver linings, to appreciate the small victories, and to cultivate a sense of gratitude for the present moment.
Why Focus on the Positive?
You might be thinking, “But what if my day wasn’t great?” Even on challenging days, there are usually glimmers of positivity to be found. Focusing on these can have a profound impact on your well-being:
- Boosts your mood: Acknowledging positive experiences releases feel-good hormones, naturally lifting your spirits.
- Increases resilience: Recognizing the good helps you build a stronger foundation to navigate future difficulties.
- Enhances appreciation: Actively looking for things to be grateful for trains your mind to notice and value the good in your life.
- Improves sleep: Reflecting on positive aspects before bed can lead to a more peaceful and restful night.
- Fosters optimism: Regularly focusing on what went well can cultivate a more hopeful outlook on the future.
Getting Started with Your “What Went Well” Journal Entry:
Find a quiet moment, grab your journal and pen (or your preferred digital method), and let’s explore the good things that happened today. Here are some prompts to get you started:
- What small wins did I experience today? Did you finally finish that task? Did you have a productive meeting? Did you manage to stick to your morning routine?
- What positive interactions did I have with others? Did a colleague offer helpful advice? Did a loved one make you laugh? Did a stranger offer a kind gesture?
- What did I enjoy doing today? Did you savor your morning coffee? Did you listen to a great podcast? Did you take a refreshing walk?
- What am I grateful for in this moment? Consider your health, your loved ones, a beautiful sunset, a comfortable home – anything that brings a sense of appreciation.
- What did I learn or realize today? Did you gain a new perspective? Did you overcome a small challenge? Did you have an “aha!” moment?
- What made me smile or laugh today? Recalling moments of joy can instantly brighten your mood.
- What progress did I make on a goal, no matter how small? Acknowledging your efforts can be incredibly motivating.
Don’t strive for perfection. Just let your thoughts flow. Some days, your list might be short and sweet. Other days, you might be surprised by how much good you uncover. The key is to make the conscious effort to look for it.
Taking it a Step Further:
- Be specific: Instead of just writing “I had a good day,” try to pinpoint why it was good. “I had a good day because I finally finished writing that report, and it felt like a real accomplishment.”
- Savor the feeling: As you write down each positive aspect, take a moment to truly feel the gratitude associated with it.
- Review your entries: Looking back at past “What Went Well” entries can be a powerful reminder of the good in your life, especially during challenging times.
Today’s journaling prompt is an invitation to cultivate a more positive and appreciative mindset. By consciously focusing on what went well and what we’re grateful for, we can shift our perspective and experience more joy and contentment in our daily lives.
So, take a few moments now, or at the end of your day, and answer the simple yet profound question: What went well today? You might be surprised by the abundance of good you discover.
Happy journaling!
What are some of the things that went well for you today?