A simple yet effective way to cultivate gratitude and positivity in your life is the “Rose, Thorn, Bud” journaling habit. This practice is a great way to reflect on your day and focus on the good things in your life.
Studies have shown that gratitude can make us both happier and physically healthier. By taking a few minutes before bed to write down what made you happy today, what hurt or didn’t go well, and what you’re looking forward to, you can train your brain to focus on the positive aspects of your life and reflect and get some distance to what hurts.
So what exactly is the “Rose, Thorn, Bud” journaling practice? It’s a simple journaling habit where you write down three things before bed: a rose, a thorn, and a bud.
- A rose is any highlight, tiny win, or small pleasure from the day. For example, “I finally found the keys to the shed,” “My friend emailed me a thank you,” or “I fixed the flat tire on my bike today.” By focusing on the positive aspects of your day, you can train your brain to look for the good things in your life. This can help you feel happier, more content, and more grateful for what you have.
- A thorn is something that hurt or didn’t go well or a challenge you are facing. By acknowledging the things that didn’t go well, you can learn from them and grow. This can help you become more resilient. Additionally, recognizing the things that are causing you stress or anxiety can empower you to take steps to address them and improve your well-being.
- A bud is something you’re looking forward to. The bud is a powerful tool for cultivating hope and optimism. By focusing on something positive that is yet to come, you can train your brain to look forward to the future with excitement and anticipation. This can be especially helpful during difficult times when it’s easy to get bogged down by negative thoughts and emotions.
At first, it might feel awkward or forced to write down these things every day. But over time, I’ve found that it becomes a force for positivity and connection. Sharing your roses, thorns, and buds with others can deepen your relationships and build a sense of community.
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