DIY Gratitude Journal | Alberta Blue Cross

We know that 2021, much like 2020, has not been an easy year. However, there are still plenty of moments, people and experiences to be grateful for. To wrap up the year, we’re sharing some ways you can reflect on the good things in life.

Here’s how to get started. Choose a prompt below to spark conversation with a friend, family member or co-worker each day. Or, try it solo: choose a prompt and journal about your response. Take time for self-care and surround yourself with everything you enjoy—a favourite candle, your notebook or a warm drink.

  1. Hard times and challenges are a normal part of life. It is how we react in the face of adversity that shapes us into who we are today.

    What is a challenge you overcame that made you proud of who you are, grateful for how far you’ve come or how you showed up?

  2. For many, the holiday season is synonymous with spending time with family or friends. For others, it represents a time to take care of themselves, whether at home or on vacation. Whatever is true for you, you have most likely experienced a memorable, remarkable or wonderful moment in the holiday period.

    What are your fondest memories of the holiday season?

  3. Whether it’s a loved one, a colleague or a stranger you once had an encounter with, some people change our lives for the better.

    Which relationship, now or from your past, are you grateful for? How did it impact your life for the better?

  4. The objects in your house are often a collection of things you have gathered over the years. Whether they were gifted to you or you bought them on vacation or in a local antique shop, some items can brighten up a day by simply looking at them.

    What is an object or item in your home that brings you joy, and why?

  5. We have the power to make changes in our lives. From small, incremental changes to big, life-altering ones, every change has an impact on how we live our lives.

    Share three positive changes you made in your life in the past year.

  6. There is good in every day. Some days are harder than others and it can be easy to dwell in negativity. However, reminding yourself of the positive aspects of each day can make your day a little brighter.

    What three things about tomorrow are you looking forward to?

  7. Stuffed turkey with a mountain of mashed potatoes? Ice cream cake in the shape of a log? Maple-glazed ham with a side of spiced vegetables? Raclette cheese with baguette and wine? Whether these holiday meals were passed down from generation to generation or you started a new food tradition, some dishes are a must-have at your holiday dining table.

    What are your favourite dishes served up over the holidays shared amongst family and friends? Who makes it the best?

  8. Perhaps it was a special date night or an important conversation with your manager. Maybe it was a pivotal moment shared with your kids, friends or other loved ones. Whatever it was, it was a remarkable occurrence in the last 12 months.

    Share an occurrence or a lesson learned during 2021 for which you are grateful.

  9. Laughter is the best medicine. It releases endorphins, your body’s natural feel-good chemicals. When you laugh, endorphins soothe tension, activate and relieve your stress response, relieve pain and improve your immune system and your mood.

    Think back to a time you had the greatest laugh. What prompted it?

  10. Some gifts are tangible, others are not. Some were bought while others were homemade. While most people like receiving gifts, there is nothing quite like gifting something to a loved one.

    What is the best gift anyone ever gave you for Christmas or a tradition that you celebrate? And what is the best gift you ever gave to someone?

We hope that you find even more reasons to be grateful in 2022. To start the new year off right, why not make a simple goal to list one thing you’re grateful for every day? Members can use Balance® to set daily reminders to practice mindfulness—use this time to focus on what you’re grateful for and see if you notice an improvement in your mood or mental health.

Leave a Reply