Keeping a gratitude diary – addiction

Many studies in positive psychology have shown that gratitude is associated with happiness. It is important that you regularly reflect on what you are grateful for. Many addicts struggle with feeling that they are not good enough or feel that they have failed as a result of their years of addiction.

A person is naturally inclined to focus on the negative aspects. Therefore, it is understandable that when you are at the beginning of your recovery process, you are mainly focused on what could be improved or what you find difficult in your life. Motivate yourself to start keeping a gratitude diary. It will help you to be more optimistic in and content with life. You will also be more friendly with regard to your social environment, such as your friends and family, because you won’t be focusing solely on yourself.

What are you grateful for?

On a daily basis, either at the end or start of your day, reflect on three things that you are grateful for. This can be something very small, such as ‘a compliment from a colleague’. Or something big, such as gratitude for your good health.

The more concrete you define your points, the more you will experience the feeling of gratitude. Furthermore, try to think of new things each time. If you lapse into the same points every day, there is a chance that you will start to consider it as something ‘normal’.

Questions to help you experience more gratitude

• What happened today that you are grateful for? Example: I had a nice day at work.
• Who helped you today? Example: a good friend who checked a cover letter for you.
• Who surprised you in a positive way today? Example: a cheerful bus driver who happily wished you good morning.
• Have you laughed at something or someone today? Example: a smart comment from your child.
• Were you touched by something you have seen, heard or read today? Example: a nice article in the newspaper.

How often?

Try to write down three points daily, at a fixed time. If this is not feasible, do it every week on a fixed day. If you regularly reflect on what you are grateful for, you will notice the greatest effects.