A gratitude journal is, quite simply, a tool to keep track of the good things in life. Gratitude journaling has a wide range of benefits. It improves sleep, improves your sense of wellbeing, and improves your willingness to accept change and disruptive events in your life.

Most importantly, gratitude journaling improves positivity and an outlook for the future. No matter how difficult and defeating life can sometimes feel, there is always something to feel grateful for.

Here are five tips to keeping a gratitude journal.

PLAN IT. Write in your gratitude journal every day. Set an alarm reminder on your phone or schedule it in your calendar. Also, keep your gratitude journal by your nightstand so you will see it before going to sleep or upon waking up.

HAVE FOCUS. There are four categories to ensure gratitude journaling keeps its splendor – focus on relationships, focus on opportunities, focus on great events, and focus on simple things.

USE TRIGGERS. Whenever something important, surprising, or memorable works its way into your life, use that event as a trigger to jump into your gratitude journal. When these events happen, it’s easy to describe what happened, how it happened, why it happened, and your reaction to the result.

BE GRATEFUL IN THE MORNING. Three simple tasks each morning – (1) recognize three things you are grateful for, (2) visualize three things that would make the upcoming day great, and (3) complete two different personal affirmations.

BE REFLECTIVE IN THE EVENING.  Unwind in the evening by reflecting on the great events of the day. This, alongside your morning journalling ritual, leads to starting each day on a positive note and ending each day with a smile on your face.

The practice of keeping a gratitude journal can be challenging at the start. Don’t be alarmed if you find it difficult, overwhelming, or emotional at first. Lean into the discomfort and keep your commitment to daily gratitude, because greater peace and contentment lie on the other side.

Have fun with your gratitude journal!