Gratitude with Intention. Balance with Practice.
Reflect deeply, plan intentionally, and grow mindfully one journal entry at a time.
Forward-Thinking Gratitude
Gratitude isn’t just something you remember at the end of the day, it’s something you can plan. Make your weekly gratitude goals front and center, creating a rhythm that makes gratitude a natural part of your life.
Balanced Gratitude is a new way of looking at gratitude in a forward-thinking manner and incorporating that into your everyday life. It will show you how to combine putting out positive energy with expressing gratitude all the while helping you create greater happiness, satisfaction, and better relationships. Balanced Gratitude utilizes proven psychology by incorporating balance into your daily journal keeping. Some days are just plain terrible and although there is usually a positive during hard times, it’s alright to recognize the difficulties too! That is what sets Balanced Gratitude apart. We are going to acknowledge our daily challenges in this gratitude journal because it is healthy to do so.
The Balanced Gratitude system is easy to follow by adhering to our 3 main principles:
- Plan – Are you scheduling your week or day?
- Focus – What positive outcomes do you want for the week?
- Balance – What has made your day great, but also has driven you crazy about it?
Celebrate the Good. Process the Bad.
Not every day is all joy or all hardship. Real life is somewhere in the middle. Where Balanced Gratitude differs from other basic gratitude journals is that we also know it is important to acknowledge things that happened that weren't so great. Perhaps you didn't do well on your diet plan or you failed a test. Write those types of things down under Challenges.
Your gratitude journal includes space to reflect on both the moments that lifted you and the ones that challenged you. This balanced approach builds emotional honesty, helping you process life as it actually happens.
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PLAN
In the “Weekly Entry” plan out your week. That lunch with your partner, tennis with your daughter, yoga class…you get the point. There is also a column that contains a checklist of your To-Do’s. Write anything that you want to accomplish in your list and put a check mark next to it when you have completed that task.
Not only will it make their day, but will make you feel good as well. Studies have shown that if your struggling, the best thing to do for yourself is do something for someone else. Planning for the week will also help you to figure out what your Focus should be.
FOCUS
Think of your upcoming week and what you have planned. Maybe you wrote down a date with your significant other, or it could be a new routine, like starting a new diet plan or exercise regimen. Whatever it is, your goal is to find something that you will be grateful for by the time the week is over. In the section under Focus, write down a few things that you will be grateful for that have not even happened as of yet.
You could also practice positive thinking by writing down something that you desire, such as hearing from an old friend or an unexpected financial benefit. Just put it out there. Maybe put a goal on this list as well. You could say something along the lines of I will be grateful for: accomplishing that thing. The trick here is to be grateful before it happens and Focus your Gratitude. I know it sounds crazy, but what this does is get your mind thinking positively before the event even happens and helps you to look for opportunities where you may not usually see it.
There will also be things that make up your core. Things that you are grateful for every day of every week. Like family, health, or wealth. Pick 3 or 4 things that make up your core gratitude and write them under the section called Core.
Create A Focus
BALANCE
The final step is to write down what you are grateful for every day. Maybe on Monday traffic wasn’t so bad on the way into the office or on Tuesday you closed the deal with a new client. Write those things down! Practicing daily gratitude has shown to provide a variety of mental, emotional, and even physical health benefits. Where Balanced Gratitude differs from other basic gratitude journals is that we also know it is important to acknowledge things that happened that weren’t so great.
Perhaps you didn’t do well on your diet plan or you failed a test. Write those types of things down under Challenges. It is important to have that Balance, but keep in mind some days you will have trouble finding anything to be grateful for and that’s okay! Just remember that the goal is to have more positives than negatives.
Find Balance