This week we are back with (hopefully) your favourite ongoing series in the Gradifying blog. Check out previous posts here and here. Before I start, I would like to give a disclaimer. The intent of this post is not to romanticize low wages, less-than-ideal living conditions, a world at war. But rather to help you find joy and comfort with the good you already have in life.
During one of the most overwhelming semesters of my undergrad, my supervisor gave me advice I didn鈥檛 expect: 鈥淪tart a gratitude journal.鈥 I was exhausted, anxious, and honestly skeptical鈥攂ut I took the advice. I opened a spreadsheet and made two columns (date and entry) without any of the usual fluff. With time, that humble sheet changed my mindset and my life.
Now, as a grad student navigating deadlines, experiments, and imposter syndrome, I still return to that simple system. It鈥檚 not always poetic, but it鈥檚 powerful. It鈥檚 helped me build what I call my 鈥済et to鈥 mindset. Instead of 鈥淚 have to do the dishes,鈥 it鈥檚 鈥淚 get to do the dishes鈥濃攂ecause I had a meal to enjoy. Instead of 鈥淚 have to rewrite this proposal,鈥 it鈥檚 鈥淚 get to keep improving my research.鈥 Shifting from obligation to opportunity doesn鈥檛 erase the hard stuff, but it makes space for appreciation, even in the mess. Here鈥檚 how to start:
Step 1: Choose Your Format
It doesn鈥檛 have to be fancy. I started with a spreadsheet because it felt accessible, and I liked being able to search and sort through past entries. You could also use a paper notebook, a notes app, or a digital journal platform. The best format is the one you鈥檒l actually use. But remember: you must write it down. We鈥檝e discussed the power of writing in previous blogs.
Step 2: Make It Part of Your Routine
Pick a time that feels natural (before bed, after class, or right after you shut your laptop for the day) and jot down 3鈥5 things you are grateful for. They don鈥檛 have to be deep. Some days I write 鈥渘ice weather鈥 or 鈥渢asty lunch.鈥 Other days I go a bit deeper鈥攍ike being thankful for being in a safer city.
Set a reminder at first if it helps. Eventually, it becomes a habit.
Step 3: Start with Prompts (If You鈥檙e Stuck)
Not sure what to write? Try:
- What鈥檚 one thing I 鈥済et to鈥 do today that I used to wish for?
- Who helped me today, even in a small way?
- What simple moment made me smile?
- What challenge taught me something this week?
Gratitude isn鈥檛 about ignoring what鈥檚 hard鈥攊t鈥檚 about making space for what鈥檚 still good.
Step 4: Keep It Personal and Flexible
There鈥檚 no right or wrong way to do this. Some days you鈥檒l write a list, others a paragraph. This is your space to slow down, notice, and shift from 鈥淚 have to鈥 to 鈥淚 get to.鈥
Gratitude won鈥檛 solve every grad school challenge. But it builds something far more sustainable: perspective. When everything feels urgent and uncertain, this small daily practice reminds you that you get to be here鈥攇rowing, learning, trying. And that鈥檚 worth writing down.