In a time where many things can seem uncertain, it may feel challenging to reflect on the positive things in your life. However, recent research has shown that gratitude journaling and positive activity journaling can help promote substance use recovery. A 2020 study found that although participants in a particular substance use recovery program typically reported negative mood, reviewing the past day via gratitude journaling helped them to perceive life in recovery more positively. Participants also reported that planning the next day helped them to remember to complete tasks they typically forget, which produced positive feelings including pride and confidence.
A gratitude journal doesn’t have to be formal or fancy – the basic premise is that if people spend time reflecting on things that bring them joy or have brought a positive impact to their lives, they will feel more connected to their supports, and feel more motivated to continue on the path of recovery.
To get started, take a few minutes to think about the things that have positively impacted you in your life. Write them down, and take a moment to consider how these experiences made you feel. Consider journaling on a regular basis, either daily or a few times a week. Another benefit of a gratitude journal is having a physical object to read and reflect on during difficult times. When you finish reflecting, consider planning a few positive activities for the upcoming days. These are activities that promote your recovery, such as 10 minutes to walk around your block, or setting an earlier bedtime to help you get better sleep. Because it only takes a few minutes, journaling and positive activity planning can be a great addition to your recovery toolkit.
Explore: This website takes you through the step-by-step process of setting up your gratitude journal, and provides dozens of creative journaling prompts to get you thinking about the positive things in your life
Watch: The Science of Gratitude: This short 2-minute video is a quick summary of what some of the research into gratitude has found. These findings include better sleep, higher levels of happiness, and more connections with other people.
Practice: Ready to get started? Try one of these prompts:
- In the last week, what did you do that you are grateful for?
- In the last week, what did someone else do that you are grateful for?
- What’s something that you’re looking forward to?
- What’s a simple pleasure that you are grateful for?
- What’s something that you are grateful to have today that you didn’t have a year ago?
- What’s an accomplishment you’re proud of?
- Open your phone or photo album and find a photo that you like. Why are you grateful for this photo? What are you grateful for in the photo?
- What’s one aspect of your personality traits that you’re grateful for?
- What mistake or failure are you grateful for?
- What skill(s) do you have that you’re grateful for?