While others rail against keeping a grateful journal as a form of self-care I’m all for this weekly thanksgiving practice.

Research indicates that writing down what we’re thankful for can alleviate sadness.

My recommendations:

Buy one of the spiral-bound colorful-cover hardbound journals you can get in Rite Aid or even in the aisle at Kohl’s waiting in line.

Write in the book 3 times per week. Before you write a new entry read the last 3 to 5 entries to get you going.

Instead of simply listing what you’re grateful for list Why you’re grateful for this blessing.

Write things you like about yourself too. Write what brings you joy as well. Go further and write about specific achievements.

Remember: ordinary actions taken are worthy of documenting in the journal not just “superstar” accolades to give yourself.

Practicing gratitude is a way to build self-esteem regardless of your life circumstance at the time.