Gratitude is an incredibly important aspect of our well-being and spirituality. Without it, we would never know how amazing and wonderful our lives are. There are several ways to express our appreciation but one of the most productive and beneficial ways is through journaling.

Journaling can be highly therapeutic but keeping a gratitude journal is proven to increase your happiness by 25%. On days where you feel down and out, not only can you remind yourself of all the beauty and wonder in your life, but you can also flip through past entries to gain a healthier and more optimistic perspective.

If you’re new to this or looking for some ideas, here are 5 great tip and tricks to begin gratitude journaling.

1. Make it a habit

Make journaling a habit. Set aside a special time once or twice a day and it’ll soon become a part of your daily routine. I recommend writing in your journal once in the morning when you wake up and once right before you go to bed.

It doesn’t have to be extensive, even just a couple minutes writing down 3 things you feel gratitude for is enough. By doing this in the morning you’ll refresh yourself for your day and have a brighter attitude. And by expressing gratitude right before you go to bed you’ll ensure a better rest.

2. Write about your friends

Your friends are your support system. They nurture you, push you, and challenge your views. By showing appreciation for them in your gratitude journal you will rarely take them for granted and you will always know just how much they mean to you.

You can write about something they did for you or even just something as simple as, “I’m happy that you are in my life.”

3. Write about the tiniest joys in life

Write about the tiniest things that happen to you. By expressing gratitude for the small joys in life you will never fail to see the beauty, pleasure, and love in this world. Even if times are tough, you won’t end up miserable and bitter.

It could be finding a dollar on the sidewalk or even the amazing ice cream cone you had today.

4. Celebrate your goals

Even if they’re not accomplished yet, expressing gratitude for your goals is important. It shows that you are taking a step in the right direction and aligning your thinking and actions towards your calling or purpose in life. That’s definitely something to feel grateful for.

An example could be, “I am grateful for my new goal, which is to run a marathon in 6 months.” That simple. It’s scientifically proven that those who keep gratitude journals tend to exercise more and are generally healthier.

5. Write about anything that makes you smile

Whether it’s a joke, meeting a new friend, seeing your crush, or even having a delicious meal, these are all important things in your life. By making it a habit to write about things that make you smile, you’ll feel instant gratitude each time you do smile.

By doing this enough, gratitude and smiling will become synonymous with each other. Not only will this lift your happiness levels, but you’ll end up smiling a lot more every day.