Pelajaran dari Menulis Jurnal Rasa Syukur

Apa yang saya pelajari dari menulis jurnal rasa syukur (gratitude journal) sejauh ini?

Well, ada beberapa hal yang ternyata jauh lebih penting dari menulis jurnal itu sendiri:

#1. Perlu disadari bahwa bersyukur itu sendiri seharusnya merupakan aktivitas yang sungguh-sungguh dinikmati. Pola berpikir seperti ini pada akhirnya menjadikan menulis jurnal adalah sesuatu yang menyenangkan, dan jurnal bukanlah semacam “tugas tambahan” yang harus dituntaskan setiap hari. Not just another item on to-do list.

Pola berpikir seperti inilah yang perlu ditumbuhkan dalam diri kita saat memutuskan membuat sesuatu semacam jurnal rasa syukur. Menyadari hal ini membuat motivasi kita dalam menulis jurnal menjadi lebih tulus: bersyukur itu sendiri adalah sesuatu yang dilakukan karena kita memang seharusnya bersyukur. To be grateful is something all of us should do, even must do.

Sebagaimana telah saya tulis sebelumnya dalam Perihal Bersyukur, semua berkat yang tercurah bagi kita setiap hari datang secara cuma-cuma, tanpa ada partisipasi dari pihak kita sendiri, dan menuliskan dua atau tiga hal yang patut kita syukuri sepanjang hari adalah ungkapan kecil dari kita sebagai ciptaan: betapa kita dikasihi olehNya.

#2. Menulis jurnal rasa syukur melatih kita untuk mengakui dengan jujur. Mengakui bahwa angin sepoi-sepoi yang berhembus lembut di wajah kita saat ini terasa menyejukkan, mengakui bahwa bermain dan bercanda bersama anak pagi ini terasa sangat menyenangkan, mengakui bahwa hidup kita sendiri adalah anugerah dari Yang Kuasa. Saat itu semua diakui dengan jujur, saat itulah pintu rasa syukur terbuka bagi kita.

#3. Menulis jurnal rasa syukur secara rutin setiap hari tidak semudah yang dipikirkan. Easier said than done. Perlu diingat juga bahwa menulis setiap hari dengan motivasi yang salah tidak lebih baik dari menulis sesekali dengan kesadaran dan motivasi yang tulus. Saya percaya bahwa tulisan yang baik adalah tulisan yang tercurah dari hati, yang membuat kata-kata yang dirangkai menjadi susunan ajaib yang bisa “menyentuh” hati orang lain, sehingga menulis sesuatu yang bernilai baik-walau tidak setiap hari-jauh lebih penting dari sekadar memproduksi tulisan setiap hari. Good writing is something that speaks from the heart.

That’s it.


Paulinus Pandiangan

Gratitude Journal Day 7

Day 7
Date : April 30, 2019

“The essence of all beutiful art is gratitude.”

Friedrich Nietzche

#1: What is one thing I am grateful for today and why.

I am grateful for an interesting quote from Ralph Waldo Emerson, in which he says,

“Five great enemies to peace inhabit us: avarice, ambition, envy, anger and pride. If those enemies were to banished, we should infallibly enjoy perpetual peace.”

Ralph Waldo Emerson

In my own interpretation, to feel peace is to feel enough; that whatever we have right now, at this very moment, is enough. Our life is good. In this mental state, there should be no space for avarice, ambition, envy, anger and pride.

To put another quote on display, Maya Angelou once said,

“You alone are enough. You have nothing to prove to anybody.”

Maya Angelou

#2: What I’m looking forward to today.

Today I would love to read more good things and (maybe) try to write something on the blog. I am also looking forward to train my mind that this gratitude-journal-thing should be something sincere, that the main audience here is me. I am writing to myself, basically.

#3: My favorite memory of my father.

My father was a janitor for years at a private junior school. That’s how he supported our family. I always remember how tired he was doing his job every single day, and it’s clearly reflected on his face. I also remember that every time he received his salary, he would come home bringing some extra food for us, usually grilled pork and soup. We were so happy for that. πŸ™‚

Being a father now supporting my own family, I can reflect on him. Every time problem arises at work, I can now recall just how hard it was for him to support our family, and compared to his struggles and difficulties, any problem that I have at work might seem to be nothing, and it soon gives me a push to go on, to proceed and deal with the problems. And that is something I am so grateful for. πŸ™‚

That’s it for day 7. Have you been grateful today? πŸ™‚

Gratitude Journal Day 6

Day 6
Date : April 29, 2019

“When gratitude becomes an essential foundation in our lives, miracles start to appear everywhere.”

Emmanuel Dalgher

#1: What is one thing I am grateful for today and why.

I am grateful that today we have additional 2 manpowers at the biogas plant I am working in: an electrician and a chemical engineer. I am happy that we now have more heads and hands to solve things up.

#2: What I’m looking forward to today.

I am going to grab one or two YouTube videos about street foods or travel destinations this evening, since Raphael and his mom like those kind of videos very much. It is joyful just to watch Raphael, particularly, watches the video seriously on the phone. πŸ™‚

#3: My biggest accomplishment in professional life.

Being involved in a small team that contributes value to an entire community is something to be proud of. A team of three that I am having is a great team, each having strong will to progress and master what they’re doing. I am happy for the great results we have accomplished as a team so far, and the chance to work with these 3 guys is really a chance I would miss later in life.

That is my 3 things for gratitude journal for the sixth day.

Have you been grateful today? πŸ˜‰

Gratitude Journal Day 5

Day 5
Date : April 28, 2019

“Stop now. Enjoy the moment. It’s now or never.”

Maxime LagacΓ©

#1: What is one thing I am grateful for today and why.

I am grateful for the fact that the biogas plant I am working in is running smoothly today. Biogas production, biogas quality, and power output are all good, and since power is needed by everybody, I am happy to take part in this process. It feels good to help create a product-which is electricity-that would be useful for a lot of people.

#2: What I’m looking forward to tomorrow.

I am looking forward to share as much positivity as I can to the people around me: at workplace, at home, even on social media groups. People aren’t looking to be unhappy, so if there is something small I can do to put smile on someone’s face tomorrow, I would definitely love to!

#3: My biggest accomplishment in personal life.

I am a strong believer that the highest level one could progress in life is in the level of mindset. Nothing great could ever be accomplished in life unless it is based on a proper mindset, and it takes effort to ‘shift’ your mind from whatever mindset you’re having right now to a mindset more supportive to growth.

So I am thankful for such an awareness and the abundance of resources I could access to help me earning this shift in my own mindset. I’ve changed myself by changing my mindset. I have become a person better than yesterday.

So that’s my journal for day 5, and I wish you blessings in your life. πŸ™‚

Dunning-Kruger Effect

We are biased in many different areas, and cognitive is one area that gets many interests in psychology.

Try to think of yourself… ups, don’t!

Stop now! You’ll be biased. Definitely.

The better idea is to look at someone else, who thinks that he or she is better at particular skills that he or she actually is.

The point is : none of us can tell precisely how good ourselves in any particular area. None. We are all biased. We all have a common delusion called the Dunning-Kruger effect, named after David Dunning and Justin Kruger, two psychologists who found the phenomenon (source).

What is more interesting is the fact that the most incompetent person, in any particular area, is the one who is most biased; who thinks that his or her skill is expert-like.

For a more interesting presentation of this effect, please watch the following video from TED-Ed:

Why Incompetent People Think They’re Amazing

So, the next time you’re standing in front of mirror, realize that you are not the best evaluator of your skills. It is others. πŸ™‚

Regards, Paul

Carlos Costa YouTube Channel

If you are a backpacking traveller, this YouTube channel must be something you’re going to love.

I am not a backpacker myself, or not yet to be precise, but I can tell that from the following 2 videos you can ‘feel’ the experience of backpacking and travelling to undoubtedly beautiful places. Beautiful.

Go to his channel right away and watch the videos! By the way, the edit is so cool!

The following two videos are just the beginning.

New Zealand

Believe me now? πŸ˜‰

Regards, Paul

Gratitude Journal Day 4

Day 4
Date : April 27, 2019

“An attitude of gratitude brings great things.”

Yogi Bhajan

#1: What is one thing I am grateful for today and why.

Well, I am grateful that everything is running relatively smoothly today: I can get my work done, have enough time to rest, some food to eat, time spent with family, and coffee to brew! πŸ˜€

#2: What I’m looking forward to tomorrow.

Tomorrow would be a great day to get some extra time of rest after a week of working and to spend more time with family at home. So I am looking forward to get relaxed, to forget job-related-things a little while, to be refreshed basically.

#3: The one friend I can always rely on.

My sisters and my parents are also my best friends of life. They are the ones who know me the best among other people in my life. I am truly blessed to have them in my life and they are really the ones I can tell everything to, and for sure, they will listen.

Those are the 3 things I am grateful for, among other things, for the 4th day of gratitude journal.

Have you been grateful today? πŸ™‚


Paulinus Pandiangan

Gratitude Journal Day 3

Day 3
Date : April 26, 2019

“Develop an attitude of gratitude. Say thank you to everyone you meet for everything they do for you.”

Brian Tracy

#1: What is one thing I am grateful for today and why.

I am grateful for sharing some funny and good words on the WhatsApp group I’m in this morning. I wish those words resonate well with my friends, at least some of them. It feels good to share good things, not for the sake of other people, but for you yourself in the first place. It tunes your mind into positivity, which I believe will benefit you as well.

#2: What I’m looking forward to today.

I am looking forward to listen the following songs. The piano is like… kind of magic!

Coldplay’s ‘O’

Chris Martin Playing ‘O’

Coldplay’s ‘Everglow’

Coldplay Performs “Everglow”

#3: One of favourite songs from my childhood.

To be honest, I don’t remember having favourite songs during my childhood. I wasn’t so much into music at the time.

But the following sounds familiar, thanks to YouTube.

Gratitude Journal Day 2

β€œGratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

Harvard Healthy Newsletter

Hi, everyone! This is my second day journal on gratitude.

Day 2
Date : April 25, 2019

“Act with kindness, but do not expect gratitude.”


#1: What is one thing I am grateful for today and why.

I heard this morning that an old friend’s mother had passed away. He is one of my friends at junior school. It was about 24 years ago.

I am grateful that my parents are still alive and that I can support them. It is really a huge blessing, because the best thing you could expect as a parent is a chance to see your children grow, having a job, getting married – if they choose to, having babies, living a joyful life. That is a chance not all parents could have, and I am so grateful that my parents could still see all three of us having kids. Again, such a huge blessing! πŸ™‚

#2: What I’m looking forward to today.

I am looking forward to look up more interesting videos on YouTube to share with my family. So far, food and music videos are our favourites, aside from cartoons! You know, kids love cartoons. πŸ˜‰

#3: My happiest childhood memory.

When I was little, just like other kids, life is about play. Every single day is a chance to play games, to “explore” fun, so to speak.

I am grateful that I had such a freedom to use my time during this exploration period to have a lot of fun with my childhood friends. I played a lot, and since there was no digital game at that time yet, most games are team-based and physical, and so I got physical exercise I need too through the games.

That’s it for day 2, and I wish you the same blessings too.

Regards, Paul. πŸ˜‰