Using Gratitude Journaling to Help You Spend Less – EP 256

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Whether you are paying off debt or not, we are all here to get a better grasp and to feel more confident about our spending. In this episode, other than repeating your mantras or affirmations, there is a far more powerful yet simple method to get things your way: gratitude journaling.

You’ve gotta go through something difficult in order to practice, build and stretch your resilience.


  • Spilling the beans. Cooking up a nice big pot of black, or garbanzo, or pinto beans and spilling some of those beans right over onto our plate. Today’s sponsor didn’t get too specific on the exact words they want us to say to express their message today (clearly) – but if you’re interested in spilling YOUR beans we have empty plates, hungry bellies, and we’re ready to receive. And by ‘beans’ we mean debt free stories! Whether you currently became debt free, or your making big strides in that direction we want to hear and share your story with this community! Head to to begin the process!

6 Ways Practicing Gratitude Can Transform Your Finances

If you don’t know yet, there is science behind why gratitude journaling helps us with our finances. This article by Thrive Global gives us 6 financial and personal benefits backed with scientific facts about practicing gratitude.

What Jen + Jill have to say:

When we’re grateful for what we have, it improves our emotional reasoning regarding our purchases, says Jen. She also believes that gratitude journaling promotes a better overall health and growth mindset as it pushes people to go beyond their ego and fears about money. 

Jill quotes that our desire for MORE subsides in the presence of contentment. This also helps us think about money in the long term as gratitude rejects instant gratification and promotes patience and develops resilience.

Five Tips for Keeping a Gratitude Journal

Writing down things we’re grateful for is a way to embed the messaging, it creates a better grasp and deep understanding of ourselves. This Day One article shares five reasons to keep a gratitude journal and how to do it sustainably. 

What Jen + Jill have to say:

Jill advises to truly take a deep dive in what you’re grateful for, be descriptive, personal and try to focus on the positive. You can use Tim Ferris’ methods as a prompt which are to focus on relationships, opportunities, great events and simple things. It is also great to practice gratitude in the morning and reflect on your day in the evening. 

While Jen reminds us not to overdo it. Gratitude journaling can be short and sweet (but organized) so you won’t get overwhelmed. When something surprising or memorable works its way in your life, you can use those events as a trigger to jump onto your gratitude journal. 

Something we’re grateful for today

For Jen, it’s her health and she’s freakin’ proud of herself and grateful for a wallpaper-free wall! For Jill, it’s about their progress on renovations. CHEERS to you ladies! 🥂

Bill of The Week

Thank you Steffi from New Zealand for sharing your bill about paying off your credit card!

Thanks so Much for Listening!

Thanks so much for listening! Many of you know we have a private community where we do monthly money challenges and offer accountability groups. We want to congratulate one of our members for a big win:

Having very little money, and always feeling like we were on the brink of disaster growing up, I knew I needed to be more intentional with my money.

As I made more, I spent less than I needed so that I could increase my philanthropic donations. Yet, some of that was unhealed trauma and the guilt of "getting out of poverty". Turns out, I was still very much in poverty, according to the national figures. Yet I had done so many things differently than my mom that it felt like I had excess.

So I gave more than I should have, and I didn't save for retirement because people are hurting now. It was a very toxic way of looking at money. I've learned that spending money based on my values doesn't have to be emotionally triggering. I saved up for a computer, that would allow me to write while I'm on the road. Until now, I'd been trying to use my iPad for writing, and it wasn't a good plan.

I also learned this month about the values of my goals and dreams, and how to articulate what those goals and dreams are going to cost financially and helped me put them all into perspective. I've created a breakdown model of what my 10-year goals are and how to achieve them in bite-sized chunks rather than waiting 10 years and wondering why they didn't happen!

Congrats! Thanks for listening and if you want to check out our monthly challenge community head to to see what challenge we have coming up next.

Keep leaving us reviews on iTunes or Stitcher, and sending the screenshot to And don’t forget to share your favorite quote from the episode by using the hashtag #FrugalFriendsNote. 😉

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