Create a Gratitude and Appreciation Journal
Help Develop a Positive Attitude and Traits in Children and Teens
Aug 15, 2009
Martin E.P. Seligman, PhD, in his book Authentic Happiness [Free Press, 2002], discusses how researchers found that happiness was most strongly associated with a core subset of the character trait list that they labeled heart-strengths: gratitude, hope, zest, and the ability to love and be loved.
By incorporating a few habits into their lives, children, and their parents, can focus on the good things that happen during the day instead of dwelling on the negative aspects of their day. A more positive attitude can help a child deal effectively with disappointments and discouraging events in her life.
Keeping a Gratitude Journal
A gratitude journal is different than a diary in that it affirms the positive parts of the child’s day. Whether the child is drawing a picture or writing a line, or a paragraph, she is focusing on the goodness of her life. Where in a diary a child or teen may ruminate on issues they are trying to sort out, a gratitude journal focuses on the present.
While writing in the journal, the child may recognize that some of the good things in life are outside of him or herself. The child may acknowledge doing something nice for another person. Or, the child may make a connection to their environment, such as realizing that watching their cat play with a catnip mouse made them happy.
A child, teen, or adult can spend a few minutes each night thinking about what had gone well during that day. The individual can list three things that had gone well during the day. This can become a relaxing bedtime routine. Young children can draw a picture or say out loud for an adult to record, their three things. Children who can write on their own, can write their own list.
Decorate a Journal
Make the journal something eye-catching and bright. Cover a stitched composition journal with construction paper or craft foam and decorate with glitter glue, foam shapes, stickers, sequins, etc. Encourage the child to decorate the cover in a way that expresses happiness and light.
Parents may also want to provide “special” pens or markers to fill the pages of the journal. Although it may take up to a month to make recording appreciative comments in the journal, children can use the upbeat feelings of noticing the good parts of their day as the reward for continuing with the journal each night.
Write a Gratitude Letter
A child can express their gratitude for a teacher, grandparent, or friend by writing a gratitude letter to that person. The child can decorate the letter and even set it in a frame to give as a gift. The letter can be as simple as, “I am grateful that you…” followed by a list. This is the ultimate of personalized gifts as it expresses specifically how one person has affected another person’s life.
Children and teens (and adults) can decorate a special journal in which they’ll record events from the day for which they are grateful. Researchers believe that developing a mindset of gratitude can add to one’s happiness.
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