{"id":16968,"date":"2020-11-26T01:00:30","date_gmt":"2020-11-26T01:00:30","guid":{"rendered":"https:\/\/365smiles.net\/?p=16968"},"modified":"2020-11-25T19:18:53","modified_gmt":"2020-11-25T19:18:53","slug":"gratitude-journal","status":"publish","type":"post","link":"https:\/\/365smiles.net\/en\/gratitude-journal\/","title":{"rendered":"Start your own gratitude journal &#038; fall in love with your life"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"16968\" class=\"elementor elementor-16968\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f054fab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f054fab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7d4eda0\" data-id=\"7d4eda0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7cee03e elementor-widget elementor-widget-text-editor\" data-id=\"7cee03e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p>I have had a gratitude journal for years. <strong>A little book in which I write down the things I am grateful for<\/strong>. Not always easy, because all too often we focus on the things we don&#8217;t have or situations that don&#8217;t turn out the way we want. Or we are so hurried and stressed that we no longer see what we do have.<\/p><p>But I can assure you, <strong>this little journal has improved my life incredibly!<\/strong><\/p><p>Scientists, psychologists and neurologists have done a lot of research on this in recent years and gratitude is strongly and consistently associated with better happiness. <strong>Gratitude helps people to feel more positive emotions, be optimistic, improve their health, deal with adversity and build strong relationships.<\/strong><\/p><p><strong>Tip for today<br \/><\/strong>Don&#8217;t wait until your life is perfect to be thankful and start today with a gratitude journal. <strong>Don&#8217;t underestimate its power!<\/strong> There is a direct connection between writing down your thank-you\u2019s and your happiness!<\/p><p>You can start this powerful habit with a notebook of your choice or you can buy the 365 Smiles Gratitude Journal (in Dutch)<\/p><h4 style=\"text-align: center;\"><span style=\"color: #ffbf00;\">Gratitude helps you fall in love with the life you already have!<\/span><\/h4>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a6329f1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a6329f1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-48e88f0\" data-id=\"48e88f0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8213a6d elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"8213a6d\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-33d4fc2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"33d4fc2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-fa6bfe0\" data-id=\"fa6bfe0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-264294f elementor-widget elementor-widget-image\" data-id=\"264294f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img width=\"724\" height=\"1024\" src=\"https:\/\/365smiles.net\/wp-content\/uploads\/2020\/11\/A4-Dankbaarheidsboekje-724x1024.jpg\" class=\"attachment-large size-large\" alt=\"Dankbaarheids e-book\" loading=\"lazy\" srcset=\"https:\/\/365smiles.net\/wp-content\/uploads\/2020\/11\/A4-Dankbaarheidsboekje-724x1024.jpg 724w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/11\/A4-Dankbaarheidsboekje-212x300.jpg 212w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/11\/A4-Dankbaarheidsboekje-768x1086.jpg 768w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/11\/A4-Dankbaarheidsboekje-1086x1536.jpg 1086w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/11\/A4-Dankbaarheidsboekje-8x12.jpg 8w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/11\/A4-Dankbaarheidsboekje-14x20.jpg 14w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/11\/A4-Dankbaarheidsboekje-600x849.jpg 600w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/11\/A4-Dankbaarheidsboekje.jpg 1414w\" sizes=\"(max-width: 724px) 100vw, 724px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d84d6e2\" data-id=\"d84d6e2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-84fac34 elementor-widget elementor-widget-text-editor\" data-id=\"84fac34\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p>The journal of 365 Smiles (in Dutch) will help you with the habit of gratitude. Even if you think you have nothing to be thankful for.<\/p><p>You can buy it in our shop for 7,5 euro and you will find the download link in your invoice.<\/p><p>Have fun with the process! I am sure you will feel much happier, healthier and stronger once you make this habit yours.<\/p><p>Table of content:<\/p><ul><li>The many benefits you&#8217;ll enjoy<\/li><li>Tips on how to use it<\/li><li>Inspiration to get you started<\/li><li>Pages to fill with all your gratitude in different categories<\/li><\/ul><h4 style=\"text-align: center;\">\u00a0<\/h4>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-c8ef83d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c8ef83d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-315bc62\" data-id=\"315bc62\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7844a74 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"7844a74\" data-element_type=\"widget\" data-no-translation=\"\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/shop.365smiles.net\/dankbaarheidsboekje\/\" class=\"elementor-button-link elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Buy the gratitude e-book<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-109e926 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"109e926\" data-element_type=\"widget\" data-no-translation=\"\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>.elementor-element-109e926{display:none !important}<\/style>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db40e16 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db40e16\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-45cb0b5\" data-id=\"45cb0b5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a3fef07 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"a3fef07\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c567468 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c567468\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c188855\" data-id=\"c188855\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0ad7621 elementor-widget elementor-widget-heading\" data-id=\"0ad7621\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Great news: our calendars are ready!<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-607014f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"607014f\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3487fa8\" data-id=\"3487fa8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5e7ad41 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5e7ad41\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-973103f\" data-id=\"973103f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9da100a elementor-align-center elementor-widget elementor-widget-button\" data-id=\"9da100a\" data-element_type=\"widget\" data-no-translation=\"\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/365smiles.net\/en\/daily-calendar-2021\/\" class=\"elementor-button-link elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">More info on our daily calendar<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58a642a elementor-align-center elementor-widget elementor-widget-button\" data-id=\"58a642a\" data-element_type=\"widget\" data-no-translation=\"\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>.elementor-element-58a642a{display:none !important}<\/style>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c43b99 elementor-widget elementor-widget-image\" data-id=\"0c43b99\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img width=\"300\" height=\"300\" src=\"https:\/\/365smiles.net\/wp-content\/uploads\/2020\/09\/Cover-voorkant-scheurkalender-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/365smiles.net\/wp-content\/uploads\/2020\/09\/Cover-voorkant-scheurkalender-300x300.png 300w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/09\/Cover-voorkant-scheurkalender-150x150.png 150w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/09\/Cover-voorkant-scheurkalender-12x12.png 12w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/09\/Cover-voorkant-scheurkalender-20x20.png 20w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/09\/Cover-voorkant-scheurkalender-100x100.png 100w, https:\/\/365smiles.net\/wp-content\/uploads\/2020\/09\/Cover-voorkant-scheurkalender.png 510w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-441caa2\" data-id=\"441caa2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-a665a3d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a665a3d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-2409998\" data-id=\"2409998\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c2f8268 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"c2f8268\" data-element_type=\"widget\" data-no-translation=\"\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/365smiles.net\/en\/maandkalender-2021-en\" class=\"elementor-button-link elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">More info on our monthly calendar<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b61e57 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"5b61e57\" data-element_type=\"widget\" data-no-translation=\"\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>.elementor-element-5b61e57{display:none !important}<\/style>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-34d94f5 elementor-widget elementor-widget-image\" data-id=\"34d94f5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img 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A little book in which I write down the things I am grateful for. Not always easy, because all too often we focus on the things we &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/365smiles.net\/en\/gratitude-journal\/\"> <span class=\"screen-reader-text\">Start your own gratitude journal &#038; fall in love with your life<\/span> Read More \u00bb<\/a><\/p>\n","protected":false},"author":1,"featured_media":17053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":""},"categories":[28],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Start your own gratitude journal &amp; 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