Confidence Techniques: Keeping a gratitude journal

Confidence techniques vary from the simple one-off confidence technique to the development of new daily confidence building rituals.

One such confidence building ritual is to keep a gratitude journal. A previous article has described three significant ways that gratitude can help build self-confidence: www.confident-woman.com.au/confidence-techniques/category/confidence-techniques

This article will describe one way to practise keeping a gratitude journal on a daily basis. I have found that keeping one is immensely beneficial for building positive emotions, self-confidence and happiness. Here are the steps I go through to do this.

Confidence building step 1: Get a special gratitude journal you will enjoy writing in.

Purchase a notebook that you will specifically use only for the purpose of writing a gratitude journal. This could range from a cheap A4 notebook to a beautifully artistic item. As you are using it to build self-confidence, choose a really nice one that you enjoy writing in and touching.

Confidence building step 2: Write down 10 things each day.

Each day write down ten things that you are grateful for that day. For example, you might be grateful for:

1. The things that you have.
2. The things that have gone right that day.
3. The aspects of your body that are working well.
4. The kindnesses that your parents have given to you.
5. The different people in your life.
6. The services you receive from organisations, utilities or people.
7. The beauty in your home, garden or in the natural surroundings nearby.
8. Different aspects of your job and the benefits they bring you.
9. The activities you participate in.
10. The food you eat, the water you drink, and everything that nourishes you.

Confidence building step 3: Write specific aspects you are grateful for.

In your journal, do not just list an item, e.g. "my home". Instead, say something specific that you appreciate about your home that day.

For example, it might be, "I am grateful my lounge chair is so comfortable" or, "I am so grateful for the flowers in my garden" or, "I am truly grateful to have a television to watch" or, "I am thankful there was food in my fridge tonight already cooked" ... and so on.

Confidence building step 4: Write full sentences.

Write a sentence in full rather than listing single words or phrases. Complete sentences such as:

• "I am grateful for ..."
• "I am thankful for ..."
• "I gave thanks for ..."
• "I appreciate the way that ..."
• "I am grateful that ..."

Confidence building step 5: The items you are grateful for.

Each day write thanks for different aspects of your life. If each day you write the same thing the impact of the gratitude will diminish.

If you write new items each day it will mean you will search for new things to be grateful for, and thus expand your ability to appreciate the different aspects of your life, and to build your confidence even faster.

Confidence building will happen more quickly when you focus on the things you are grateful for.

Written by Rachel Green: Motivational Speaker | Confidence Coach | Founder Confident Woman Australia.

Rachel is the author of 20 CDs including "Happy not hassled: Easy meditations to manage your emotions and find contentment". This CD set includes an invaluable description of an exercise in loving-kindness meditation. It is a way of practising a feeling of love, gratitude and kindness towards yourself and others, and helps in developing emotions that are confidence building.

There are other meditations on the 2 CDs too to help you find peace and calm in your life. It is much easier to build your confidence when you are feeling relaxed and calm, isn't it? You can gain your "Happy not hassled" CDs here.

Copyright Confident Woman Australia, 2011.
NB: This article is not provided as an alternative to obtaining professional advice from an appropriately qualified professional. Please seek the help you need with your confidence techniques.

Comments

[Zoe]

Hi Rachel
Just wanted to let you know I started keeping a gratitude journal from a prompt in your last email newsletter – I absolutely love it – it is a beautiful way to finish my day and focus on the great life I have...rather than mulling over all the “negatives” that may have happened during the day. I now look forward to being able to express my gratitude on paper for the simple things in life that mean so much but we often overlook in the chaotic lives we lead...

[Rachel Green]

What wonderful news Zoe, your confidence must be soaring. I am so pleased you are trying the technique and I am so thrilled you have told us the good results you are getting - that will help other women get the self-confidence to try it too,

with gratitude!
Rachel.