Shift from Overwhelm to Gratitude: A Simple Gratitude Journalling guide for Busy Mums

Episode 6: Keeping a Gratitude Diary

I kept a gratitude diary for 2 years during my postnatal depression journey. Some days, all I could write was "I've put the laundry on today" – and that was enough.

I still keep one on my phone on an app called Presently as the lessons I learned have stayed with me. The practice genuinely changed the way I see the world, and I think it could do the same for you. 

In this episode, I'm explaining why keeping a gratitude diary is so powerful, how to get started (even if you're not a "journaling person"), and sharing prompts to help you when you get stuck.

3 reasons to keep a gratitude diary:

1. It helps you focus on the positive aspects of your day 
2. It puts things into perspective 
3. Looking back shows you how much you've achieved 

How to get started:

• Pen and paper vs phone – which is better?
• Why consistency is key, and why you might not notice a difference for while
• When to write (end of day vs morning)
• How long it takes to become a habit
• I also cover prompts to help when you're stuck

Perfect for: Anyone struggling with mental health, feeling overwhelmed, or wanting to shift their perspective.

Transcript

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Hello and welcome to the Homeopath in Your Pocket, where I help busy working mums discover how to support their family's health with confidence. Hi, I'm your host, Neela Prabhu, a licensed homeopath with 20 years of experience as a pharmacist. As a mum of two girls, I totally understand the juggle of family life firsthand. Each week, I'll share practical, actionable tips that you can use today to support your family's well-being. So let's get started. So I kept a gratitude diary for two years, a physical one on paper during my postnatal mental health journey. And some days all I'd write was, I've put a load of laundry on today. That was it. That was my one thing. I then stopped keeping it for a while, and I've gone back to it. I now keep one on my phone as an app, and I also keep a physical one. Each morning I write down 10 things that I'm grateful for. Because those lessons have stayed with me. And it's a practice that changed the way that I see the world, and I think it could do the same for you. So today I'll be explaining why keeping a gratitude diary is so powerful, how to get started, and I'll be sharing prompts to help if you get stuck. So there are three main reasons as to why you should keep a gratitude diary. Number one, it helps you focus on the positive aspects of daily life, even if it's only one thing per day. So if you're struggling with depression, anxiety, general overwhelm, it's really easy to see the things that are going wrong. There's a sink full of dishes, the kids are arguing, you forgot to reply to that email. The brain is trained to latch onto the negative and amplify it. Because we spent thousands of years being hunter-gatherers, our brains were trained to keep us alive, not necessarily thriving. So if you go to a nice party and you're dressed up and you look lovely in your makeup and your hair and your dress, and nine people say, you know, oh, you look amazing, and you have nine lovely compliments, and one person makes a snarky comment, which one are you going to remember? It's the negative one because our net our brains are negative bias. So a gratitude diary forces us to pause and think about what went right today, what am I grateful for? And you're you have to think about the positive rather than the negative. Even on the darkest days, there is always something, one thing that you can find, even if it is, I just made a cup of tea and I drank it while it was still hot. So, number two, it helps put things into perspective. One negative thought or word or deed can skew your whole outlook for the whole day. If you've had an argument with someone in the morning and suddenly it feels like the entire day is ruined, when you sit down at the end of the day and write three things you're grateful for, you realize that that one bad moment didn't define the whole day and it can put things into perspective. It reminds you that life is bigger than that one argument or one mistake or one disappointment. And finally, number three, upon reading back my gratitude diary, I learned so much. That I had achieved more than I had realized, that my life was full of joy, and in the thick of depression or stress, we can't see it. So when you read back through the weeks or months of gratitude entries, you might see some patterns, you might see some growth, you might see some evidence that things are actually okay, even when you didn't feel okay in the moment. And this was incredibly powerful for me, and it gave me hope when I felt hopeless. So, how do you get started? So, my journey, I used for the first year I used a page-a-day paper diary. The second year I noted things on a phone list app at the end of each day, and then each week I transferred this to a paper diary. And the end of each year I read both of them. So the choice is yours, you can choose. As I've said, I now use a phone app, and I also list things each morning, 10 things each morning that I'm grateful for, and that is on paper in a notebook. But you can choose what feels good for you. So a pen and paper will feel different to you typing into your phone or an electronic device because it's a real connection to your thoughts. Writing down something physically, there's just something about it, it makes it more meaningful. The diary or the book doesn't have to be expensive, any notebook will do. But if you're buying a specific one, it can help make the process more memorable and special. It signals to the brain that this matters and you're committing to it. If a pen and paper don't work for you, use a phone, a notes app, a voice memo, whatever feels easier for you. The method doesn't really matter. What matters is actually doing it. So consistency is key. You may not notice a difference after a few days or even a few weeks. But you will start to notice more and more things to be grateful for. It's a bit like training a muscle, it feels awkward and forced and a bit painful at the beginning, but over time the brain starts to look for the good things naturally, all by itself. It becomes automatic. I recommend writing at the beginning of the day or at the end of the day. Whichever feels good for you. Some people like to do both to bookend their day. If you write just before bed, it's a good time because it helps to end the day on a positive note before you go off to sleep. But if the mornings work better, do that instead. There's no wrong way of doing it. Some people have asked me that they fight they sit down with a blank page and they're not sure what to say thank you for. You might think some days are terrible, I've got nothing to say. So here are some prompts to help you. Use all of your senses. So what smells have you been grateful for? Fresh coffee, your child's freshly washed hair after their bath, clean laundry, the smell of rain. What has tasted good? That biscuit with your cup of tea, the first season taste of strawberries? What music makes you feel good? A song on the radio that lifted your mood for three minutes? Our senses connect us to the present moment, and they help us to notice the small joys that we would normally overlook. Another prompt, what body part are you grateful for? We spend so much time criticizing our bodies, don't we? What if we paused and appreciated it instead? Being grateful for the legs that carried you through that busy day, the hands that held that baby or cooked that nutritious meal for your family. The eyes that let you see your child smile. Your body does so much and it deserves gratitude. Who makes you laugh really hard? Think about the people in your life who bring you joy. Who makes you laugh till your stomach hurts? Write down their name. Remind yourself that you have people who light you up. What was the best compliment you received? How did you feel? Sometimes we brush off compliments without really taking them in. But when you write them down, they really sink in. Allow yourself to believe them. It can be incredibly healing. So keeping a gratitude diary is not about pretending everything is perfect. It's not toxic positivity, it's not ignoring the hard stuff. But choosing to notice the good alongside the hard. It's training your brain to see the full picture, not just the negative parts. And as I said, on my worst days, me writing down I put a load of laundry on today was like a lifeline. It reminded me I was still functioning, still doing things, still moving forwards, and that mattered a lot. I'd love to hear how you get on. If you start a gratitude diary, let me know what revelations you have. Reach out to me here or on Instagram or via email. I love hearing from you. So what are the action steps that you can take right here, right now to get you started on your gratitude diary? Step one, choose your method. Decide paper diary or phone. If it's paper, go and buy that notebook today. If it's the phone, set up a notes app or a list specifically for gratitude. Make it easy. Step two, commit to a week. Don't think about the whole year. Just commit to one week. Write down every evening one or maybe three things that you're grateful for. That's it. Just one week. And step three, use prompts if you're stuck. Go back to the prompts that I shared. Your senses, your body, people who make you laugh, compliments you've received. Nature. There's always something. If you're struggling with your mental health and need more support, book in a free discovery call with me and we can figure out the root cause and get you feeling better. The link is in the show notes. Gratitude is such a beautiful practice, and sometimes we need a bit more support alongside it. I'm here if you need me. So wrapping up, a gratitude diary helps us to focus on the positive and put things into perspective. We can see how much we've achieved when we look back. You can use a paper diary or your phone. Consistency is the key. You may not notice the difference right away, but over time your brain will naturally start to look for the good. You can use prompts if you're stuck, senses, your body, people who make you laugh, compliments or nature. And gratitude is not about ignoring the hard stuff. It's about choosing to notice the good alongside it. And it can change everything. Thanks for listening to today's episode. If you found this helpful, I'd be so grateful if you could leave a review as it helps other busy mums discover the show. If you want to dive deeper, book a free discovery call to see how we can work together one-to-one, or join me on Instagram at Homeopathic Harmony, where we can continue the conversation. And don't forget to grab your free guide to beating insomnia when you join my email list because I know sleep is precious when you're juggling everything else. The links are in the show notes. I'll see you next week.