Gratitude a journal: Gratitude: A Journal: (Thankfulness Journal, Journal for Women) (8601411000683): Price, Catherine: Books


A Simple But Powerful Happiness Intervention

Gratitude meditation is a type of meditation which, as the name suggests, focuses on gratitude.

This article will define gratitude meditation, discuss some of its benefits, and relate it to mindfulness. It also includes a few guided gratitude meditations, so you can start your practice today.

Before you read on, we thought you might like to download our 3 Mindfulness Exercises for free. These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students, or employees.

You can download the free PDF here.


What is Gratitude Meditation?

Gratitude meditation is a type of meditation that focuses on expressing gratitude for the things in your life. According to Jack Kornfield:

“Buddhist monks begin each day with a chant of gratitude for the blessings of their life. Native American elders begin each ceremony with grateful prayers to mother earth and father sky, to the four directions, to the animal, plant, and mineral brothers and sisters who share our earth and support our life. In Tibet, the monks and nuns even offer prayers of gratitude for the suffering they have been given”

These examples show that gratitude meditation is neither new nor restricted to one spiritual or religious movement.

While some people might think of meditation along the lines of sitting in a dark room and clearing your mind, gratitude meditation can be practiced in many different settings. One might practice gratitude meditation while they wait for their morning coffee to brew, for example. According to Be Happy Yoga & Salt Cave, gratitude meditation is

“a simple way to meditate” because at its core, all you have to do is just “reflect on all the people and things you are grateful for.”

It is important to note that gratitude is not just about being thankful for the good things in your life, but it is about being thankful for everything in your life. There are things in your life which might initially seem bad, but upon further reflection actually, give you an opportunity to learn and grow. Part of gratitude is recognizing these blessings in all things. As Jack Kornfield says in the above link:

“open the meditation to include neutral people, difficult people, and even enemies- until you extend sympathetic joy to all beings everywhere, young and old, near and far”

Some gratitude meditation practices also include keeping a gratitude journal. This is simply a journal where you write down things you are grateful for, or even where you write letters to people you are grateful for. Gratitude journals are not a necessary part of a gratitude meditation practice, but they are an easy way to stay grateful throughout the day without losing sight of what is important.

What are the Benefits of Gratitude Meditation?

Now that we have established that gratitude meditation is how some Buddhist monks and Native American elders begin their days and ceremonies (as mentioned above), you might be interested in starting your day in a similar manner. So what are the benefits of gratitude meditation? Well, there is a lot of overlap between the benefits of gratitude meditation and the benefits of general feelings of gratitude itself.

For example, one study (Rao, 2016: Online Training in Specific Meditation Practices Improves Gratitude, Well-Being, Self-Compassion, and Confidence in Providing Compassionate Care Among Health Professionals) found that gratitude meditation can reliably increase feelings of gratitude. This might seem like a silly or obvious finding, but it is important to verify that gratitude meditation leads to increased feelings of gratitude rather than just assume it does because it seems like a given.

This study is also interesting because participants were briefly trained in gratitude meditation online, practiced gratitude meditation just one time, and then immediately saw results. While many of us understand the importance of gratitude, that does not necessarily mean we practice feeling gratitude as often as we should.

This finding that practicing gratitude meditation just once can instantly increase our feelings of gratitude and lead us to all of gratitude’s benefits is an exciting one.

It also tells us that since gratitude meditation leads to higher levels of gratitude, any benefits that come with gratitude should also come from practicing gratitude meditation. Feelings of gratitude come with all sorts of benefits:

  • Decreased levels of depression(Sirois, 2017: Gratitude Uniquely Predicts Lower Depression in Chronic Illness Populations)
  • Higher levels of well-being (Nezlek, 2017: A daily diary study of relationships between feelings of gratitude and well-being)
  • Trust in strangers (Drążkowski, 2017: Gratitude pays: A weekly gratitude intervention influences monetary decisions, physiological responses, and emotional experiences during a trust-related social interaction)
  • And even increased sleep quality (Jackowska, 2016: The impact of a brief gratitude intervention on subjective well-being, biology, and sleep)

On top of that, all of these benefits were found with relatively brief gratitude interventions, meaning that even practicing gratitude for a short amount of time can lead to higher levels of well-being.

Gratitude can also be a protective factor in certain situations. For example, gratitude has been shown to lead to positive outcomes following traumatic events such as campus shootings (Vieselmeyer, 2017: The Role of Resilience and Gratitude in Posttraumatic Stress and Growth Following a Campus Shooting) or destructive earthquakes (Lies, 2014: Gratitude and personal functioning among earthquake survivors in Indonesia), as well as following negative life experiences such as substance misuse (Chen, 2017: Does gratitude promote recovery from substance misuse?).

In fact, one study looking at African-American adolescents (Ma, 2013: Gratitude is associated with greater levels of protective factors and lower levels of risks in African American adolescents) even found that gratitude was a protective factor that was associated with several different aspects of adolescence, such as higher levels of academic interest, engagement, and performance. That same study also found that higher levels of gratitude led to lower levels of drug use and early-adolescent sexual behavior.

Two other studies – Kleiman, 2013: Grateful individuals are not suicidal: Buffering risks associated with hopelessness and depressive symptoms – and – Stockton, 2016: How does gratitude affect the relationship between positive humor styles and suicide-related outcomes? –  show that high levels of gratitude have even been associated with lower levels of suicidal ideation in some cases. This shows the importance of having high baseline levels of gratitude in general along with the potential value of gratitude interventions.

As for the benefits of gratitude meditation specifically, one study (O’Leary, 2015: The Effects of Two Novel Gratitude and Mindfulness Interventions on Well-Being) found that practicing gratitude meditation four times a week for three weeks (along with keeping a gratitude diary) led to reduced levels of stress and depression, as well as increased levels of happiness. Anybody can incorporate this intervention into their lives with minimal cost and effort, making that finding extremely promising. This specific intervention’s schedule of four times a week for three weeks could also easily be incorporated in schools, prisons, and other situations.

These findings taken together indicate that starting a gratitude meditation practice yields near-immediate benefits that lead to increased levels of well-being. Having a gratitude meditation practice will also increase your levels of gratitude, which can serve as a protective factor in the face of certain traumatic events, as well as a protective factor against risky behaviors.

On top of that, the Rao & Kemper (2016) study shows that teaching people gratitude meditation can be done very quickly and that it can be done online. This means that just about anyone in the world can quickly learn about gratitude and gratitude meditation and start using it to their own benefit.

A Guided Gratitude Meditation Video (Youtube)

Now that you know what gratitude meditation is and some of the benefits it can lead to, you probably want to try it. Here are a few guided gratitude meditation videos to get your practice started. One of these is a quick, short introduction to gratitude meditation, one is a bit longer, and one is only for people who are ready to commit to a long video.

You can find more Ted Talks and videos on gratitude here.


Gratitude Meditation:


This is a slightly longer but still short (coming in at just over 10 minutes) guided video which will walk you through a gratitude meditation session. Even absolute beginners can enjoy this video, as the speaker will guide you through every aspect of the meditation. If you really like it, the video can be downloaded from a link in the details section of the video.

Gratitude and Appreciation ~ A guided meditation:


Finally, this is a guided gratitude meditation which is just about half an hour long. It is a good choice for anyone looking for a long gratitude meditation session they can be guided through. While it is longer, it is still guided, so anybody who wants to try it is welcome, even beginners.

If you are familiar with mindfulness and mindfulness meditation, you might be noticing some similarities between mindfulness and gratitude at this point.

How Are Gratitude And Mindfulness Related?

So what is the relationship between gratitude and mindfulness? There is clearly some sort of relationship between mindful awareness and feeling grateful for things in your life.

One recent paper (Rosenzweig: The sisters of mindfulness) even went so far as to call gratitude a “sister” of mindfulness (2013). This article was actually an introductory article for that issue of the Journal for Clinical Psychology which was focusing on these “sisters of mindfulness” and included the article ‘Gratitude as a Psychotherapeutic Intervention’ by leading gratitude researcher Robert Emmons.

In the piece, Rosenzweig suggests that gratitude is one of a few “sisters” of mindfulness because it is a core tenet of Buddhism, and highlights the fact that the Dalai Lama was even able to show gratitude towards the Chinese who were occupying his nation.

How exactly are gratitude and mindfulness related to each other, though?

One study (O’Leary, 2015: The Effects of Two Novel Gratitude and Mindfulness Interventions on Well-Being) comparing gratitude interventions and mindfulness interventions found that they both led to similar outcomes, particularly when it comes to well-being. That is, gratitude interventions and mindfulness interventions both similarly lead to increased levels of well-being.

Gratitude and mindfulness are related in other ways as well. For example, according to a study focusing on pregnant women (O’Leary, 2016: Positive prenatal well-being: conceptualizing and measuring mindfulness and gratitude in pregnancy), mindfulness and gratitude were both found to be positively correlated with levels of positive affect. Another study (Loo, 2014: Gratitude,

Hope, Mindfulness and Personal-Growth Initiative: Buffers or Risk Factors for Problem Gambling?) found that both gratitude and mindfulness were negatively correlated with future instances of problem gambling in young men.

In the pregnancy study, however, gratitude and mindfulness had different effects on negative affect, while the gambling study showed that gratitude and mindfulness had different effects on gambling urges in young men. These findings indicate that gratitude and mindfulness are closely related, but not identical in every way. It seems that gratitude and mindfulness have generally similar effects on well-being, but do not affect well-being in exactly the same way.

As mentioned near the beginning of this article, gratitude is an important aspect of Buddhist and Native American culture. According to one paper (Emmons, 2000: Gratitude as a human strength: Appraising the evidence), gratitude is also an important aspect of some different religious movements. Another paper (Trousellard, 2014: The history of Mindfulness put to the test of current scientific data: Unresolved questions) notes that like gratitude, mindfulness is also an important aspect of many of these same religious and spiritual movements. This shared importance shows the cultural significance of both gratitude and mindfulness.

Taken together, the above points indicate that gratitude and mindfulness serve similarly important roles in society, and recent research suggests that they have similar effects on individuals. Again, gratitude and mindfulness are not interchangeable, but they are two closely related aspects of human psychology. Any gratitude practice should include mindfulness, and any mindfulness practice can easily incorporate gratitude. Calling gratitude a “sister” of mindfulness as Rosenzweig (2013) did seem to be justifiable.

A Take Home Message

At its most basic, gratitude meditation is all about taking time to reflect on the blessings in your life, as well as the things which do not necessarily seem good but are still a part of who you are.

Gratitude meditation sessions can range in length from very short to around a half hour (and longer indeed), as the included guided videos show.

Gratitude meditation has several benefits, many of which overlap with the benefits of gratitude in general, such as increased levels of well-being. While gratitude interventions have been proven effective in many different situations within a wide range of populations, having higher baseline levels of gratitude is also beneficial, so it is never too early to start practicing gratitude in your own life.

Finally, gratitude and mindfulness are two key aspects of human life (and have been for a long time) that complement each other nicely. If you are currently practicing one but not the other, it should be easy and beneficial for you to start incorporating both in your meditation practice.

We hope that this article helped you understand gratitude more, as well as why it is a good idea to start a gratitude meditation practice. After all, research shows that even a single gratitude meditation session can start improving your life immediately (Rao & Kemper, 2016).

For further reading, please see:

We hope you enjoyed reading this article. Don’t forget to download our 3 Mindfulness Exercises for free.

If you wish to learn more, Mindfulness X© is our 8-module mindfulness training package for practitioners which contains all the materials you’ll need to not only enhance your mindfulness skills but also learn how to deliver a science-based mindfulness training to your clients, students, or employees.

  • Chen, G. (2017). Does gratitude promote recovery from substance misuse? Addiction Research & Theory 25(2), 121-128. doi:10.1080/16066359.2016.1212337
  • Drążkowski, D., Kaczmarek, L.D., Kashdan, T.B. (2017). Gratitude pays: A weekly gratitude intervention influences monetary decisions, physiological responses, and emotional experiences during a trust-related social interaction. Personality and Individual Differences 110(1), 148-153. doi:10.1016/j.paid.2017.01.043
  • Emmons, R.A., Crumpler, C.A. (2000). Gratitude as a human strength: Appraising the evidence. Journal of Social and Clinical Psychology 19(1), 56-69. doi:10.1521/jscp.2000.19.1.56
  • Emmons, R.A., Stern, R. (2013). Gratitude as a Psychotherapeutic Intervention. Journal of Clinical Psychology 69(8), 846-855. doi:10.1002/jclp.22020
  • Jackowska, M., Brown, J., Ronaldson, A., Steptoe, A. (2016). The impact of a brief gratitude intervention on subjective well-being, biology and sleep. Journal of Health Psychology 21(10), 2207-2217. doi:10.1177/1359105315572455
  • Kleiman, E.M., Adams, L.M., Kashdan, T.B., Riskind, J.H. (2013). Grateful individuals are not suicidal: Buffering risks associated with hopelessness and depressive symptoms. Personality and Individual Differences 55(5), 595-599. doi:10.1016/j.paid.2013.05.002
  • Lies, J., Mellor, D., Hong, R.Y. (2014). Gratitude and personal functioning among earthquake survivors in Indonesia. Journal of Positive Psychology 9(4), 295-305. doi:10.1080/17439760.2014.902492
  • Loo, J.M.Y., Tsai, J.S., Raylu, N., Oei, T.P.S. (2014). Gratitude, Hope, Mindfulness and Personal-Growth Initiative: Buffers or Risk Factors for Problem Gambling? PLOS One 9(2), e83889. doi:10.1371/journal.pone.0083889
  • Ma, M., Kibler, J.L., Sly, K. (2013). Gratitude is associated with greater levels of protective factors and lower levels of risks in African American adolescents. Journal of Adolescence 36(5), 983-991. doi:10.1016/j.adolescence.2013.07.012
  • Nezlek, J.B., Newman, D.B., Thrash, T.M. (2017). A daily diary study of relationships between feelings of gratitude and well-being. Journal of Positive Psychology 12(4), 323-332. doi:10.1080/17439760.2016.1198923
  • O’Leary, K., Dockray, S., Hammond, S. (2016). Positive prenatal well-being: conceptualising and measuring mindfulness and gratitude in pregnancy. Archives of Women’s Mental Health 19(4), 665-673. doi:10.1007/s00737-016-0620-x
  • O’Leary, K., Dockray, S. (2015). The Effects of Two Novel Gratitude and Mindfulness Interventions on Well-Being. Journal of Alternative and Complementary Medicine 21(4), 243-245. doi:10.1089/acm.2014.0119
  • Rao, N., Kemper, K.J. (2016). Online Training in Specific Meditation Practices Improves Gratitude, Well-Being, Self-Compassion, and Confidence in Providing Compassionate Care Among Health Professionals. Journal of Evidence-Based Complementary Alternative Medicine 22(2), 237-241. doi:10.1177/2156587216642102
  • Rosenzweig, D. (2013). The sisters of mindfulness. Journal of Clinical Psychology 69(8), 793-804. doi:10.1002/jclp.22015
  • Sirois, F.M., Wood, A.M. (2017). Gratitude Uniquely Predicts Lower Depression in Chronic Illness Populations: A Longitudinal Study of Inflammatory Bowel Disease and Arthritis. Health Psychology 36(2), 122-132. doi:10.1016/j.paid.2017.01.043
  • Stockton, J.G., Tucker, R.P., Kleiman, E.M., Wingate, L.R. (2016). How does gratitude affect the relationship between positive humor styles and suicide-related outcomes? Personality and Individual Differences 102(1), 240-244. doi:10.1016/j.paid.2016.07.016
  • Trousselard, M., Steiler, D., Claverie, D., Canini, F. (2014). The history of Mindfulness put to the test of current scientific data: Unresolved questions. Encephale-Revue de Psychiatrie Clinique Biologique et Therapeutique, 40(6), 474-480. doi:10.1016/j.encep.2014.08.006
  • Vieselmeyer, J., Holguin, J., Mezulis, A. (2017). The Role of Resilience and Gratitude in Posttraumatic Stress and Growth Following a Campus Shooting. Psychological Trauma-Theory Research Practice and Policy 9(1), 62-69. doi:10.1037/tra0000149

5+ Best Books on Gratitude + Oliver Sacks’ Gratitude Book

Gratitude has been a hot topic in the world of positive psychology research for many years.

In fact, if you type “gratitude” into Google Scholar, you’ll get about 1.32 million results!

Gratitude is a popular area of research not only because it is an inherently “positive” topic, but also because of the amazing potential benefits of gratitude.

A regular practice of gratitude, or “attitude of gratitude” as some call it, can enhance your life in a multitude of ways, including:

  • Enhanced well-being and satisfaction with life
  • Higher quality relationships with loved ones
  • Better physical health
  • Reduction in symptoms of depression

This is just a sample of the many positive outcomes of a regular gratitude practice. To learn more, check out our piece on the potential benefits of gratitude.

If our recent fixation on gratitude has piqued your interest in the subject and left you wanting more, you’re in luck! There are several books on gratitude that range in tone from academic to intimate. Some of these books are fantastic resources for learning about the latest in gratitude research, while others provide a window into a personal journey to gratitude.

Whatever the basis of your interest in gratitude, you should find at least one or two of these books useful, informative, and engaging.

Before you read on, we thought you might like to download our 3 Positive Psychology Exercises for free. These science-based exercises will explore fundamental aspects of positive psychology including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.

You can download the free PDF here.


5 Best Books on Gratitude

It’s hard to narrow down such a long list of books, but we did our best!

This list includes our top 5 favorite books on gratitude, in no particular order.


1. Words of Gratitude for Mind, Body, and Soul by Robert Emmons and Joanna Hill

You will see Robert Emmons’ name several times on this list, and that’s no mistake. Dr. Emmons is a veritable force of nature in gratitude research, with a multitude of books and articles published on the subject.

Words of Gratitude is written in the sweet spot of tones, comfortably in between academic and intimate. While the authors outline some of the major gratitude research, it is described with minimal jargon in clean and simple prose. If you’re looking for a book that will work double duty, teaching you a few new things while also inspiring you to a gratitude-filled life, this is the book for you!

You can find it for purchase on Amazon here.


2. The Psychology of Gratitude by Robert Emmons and Michael McCullough

Another favorite from Robert Emmons and fellow researcher extraordinaire Micheal McCullough, this book is perfect for students, professionals, or anyone interested in a more solid foundation in the theory, philosophy, and evidence surrounding gratitude as a psychological construct.

The Psychology of Gratitude draws from multiple perspectives and borrows from multiple fields to put together a comprehensive backstory for this hot research topic. You will learn about the theories behind gratitude, including from an evolutionary perspective, from a moral viewpoint, and even with a focus on physiology.

This book can be described as a “must-have” for any current or future student of positive psychology, although readers with less of a background in positive psychology may want to start with the first book on our list. You can find The Psychology of Gratitude here to read reviews or browse the purchase options.


3. Thanks! How the New Science of Gratitude Can Make You Happier by Robert Emmons

Emmons’ final entry on our list is Thanks! How the New Science of Gratitude Can Make You Happier. This is another book that aims to teach and inspire, and judging by the positive reviews, it has succeeded.

The author weaves in a little bit of gratitude research, some perspective from literature, psychology, religion, and anthropology, and finishes it all with a call to action on cultivating gratitude. This is a fantastic read for anyone who is looking to learn more about why gratitude can be such a life-changing addition, and how they can apply gratitude to their own life.

Thanks! is available for purchase from Amazon here.


4. A Simple Act of Gratitude: How Learning to Say Thank You Changed My Life by John Kralik

In this personal and touching memoir, John Kralik describes how he went from an all-time low to a happy and flourishing life through the simple act of writing thank-you notes. During a particularly difficult time in his life, Kralik had an epiphany:

perhaps he would find life more manageable if he focused on what he did have rather than what he didn’t have.

He began his gratitude journey by setting a goal for himself: over the next year, he would write 365 thank-you notes, one per day. As he produced each handwritten note, he noticed profound changes occurring in his life. In A Simple Act of Gratitude, Kralik outlines a roadmap for anyone struggling to make similar changes in their life.

As the Amazon description says, “To read A Simple Act of Gratitude is to be changed.” To check out this book, click here.


5. The Gratitude Diaries: How a Year Looking on the Bright Side Can Transform Your Life by Janice Kaplan

This New York Times bestselling book details one woman’s efforts to keep her New Year’s resolution of being more grateful and optimistic. Janice Kaplan, a journalist and the former Editor-in-Chief of Parade magazine, weaves academic research and evidence-based findings in with her own personal journey to present readers with an excellent reason to give gratitude a shot.

This book is an excellent choice for more casual readers interested in gratitude, as the tone is informal and accessible, but it also presents a message that everyone can benefit from receiving. If you’d like to join Kaplan on her gratitude journey, you can find the book on Amazon here.


Gratitude by Oliver Sacks – A Short Summary

No list of books on gratitude would be complete without including Oliver Sacks.

Oliver Sacks was an extraordinary man, for many reasons. Not only was he a prolific author and respected neurologist, he was also a thoughtful and generous person who exuded a bright-eyed wonder and gratitude for life.

He made his mark with books like Awakenings (1983), The Man Who Mistook His Wife for a Hat (1985), and Musicophilia (2007), but it may be his final essays, crafted with both a scientific pragmatism and an enthusiastic zest for life, that many of his fans and well-wishers will remember for years to come.

Sacks announced that he had been diagnosed with terminal cancer in January 2015 with a stirring and emotional essay in The New York Times. Towards the end, Sacks shares his current state with the following words:

I cannot pretend I am without fear. But my predominant feeling is one of gratitude.

This sentiment is a fitting one for Dr. Sacks and captures the essence of his final book. Gratitude is an ode to life, to love, to mortality, and to the unique pleasures and challenges that accompany being human.

The book is composed of four essays that were originally published in The New York Times, including the essay announcing his illness, complemented by words from his partner and a longtime collaborator as well as photographs from the last few years of his life.

Gratitude is a thought-provoking and heart-wrenching look at life, death, and everything in between, with a message encouraging the reader to be grateful for every second of it. You can find the book on Amazon here.

Oliver Sacks was not a big name in gratitude research. He did not publish dozens of articles on gratitude or conduct random controlled experiments on gratitude. He didn’t make startling new discoveries or think up new academic theories about gratitude.

Sacks’ contribution to our understanding of gratitude was a result of how he lived his life: grateful for each moment. You can see it in his books, his essays, and in the photographs he left behind.

You can read about it in the book his partner published after his death, Insomniac City: New York, Oliver, and Me.

You can hear it when reading his words aloud to yourself, words written with care and compassion for each patient-turned-subject.

Sacks did not just think about or write about gratitude, he lived it. He imbued his work with gratitude, and that gratitude shines through.

I heartily recommend any of Oliver Sacks’ books or essays. His writing is accessible, clear, and pleasantly free of jargon, considering his career in neuroscience.

This article from The Atlantic provides an excellent reading list for those curious about his work.


10 Other Suggested Readings on Gratitude

If each of these books is already on your bookshelf or if you’re looking for an even more comprehensive reading list on gratitude, you might want to give these books and articles a try:


1. The Little Book of Gratitude

By Robert Emmons

This book discusses the benefits of gratitude and provides easy ways to enhance and promote gratitude every day by doing simple techniques. It also includes an 8-week gratitude plan.

Available from Amazon.


2. Choosing Gratitude: Your Journey to Joy

By Nancy Leigh DeMoss

This book comes from a religious viewpoint. It is taken from the popular ‘Revive our Hearts’ radio series, and challenges readers to live a life of intention and thankfulness for God and the blessings of others to discover true joy.

Available from Amazon.


3. 365 Thank Yous: The Year a Simple Act of Daily Gratitude Changed My Life

By John Kralik

This follows the journey of the author who, inspired by a simple yet beautiful thank you note he received, set himself the goal of writing 365 thank-you notes in a year.

Available from Amazon.


4. The Gratitude Diaries

By Janice Kaplan

Taking advice from a range of professionals, Kaplan shared both personal experiences and extensive research to explore how gratitude can transform every aspect of life. In this warm, funny book, Kaplan shares with her readers the value of appreciating what you have.

Available from Amazon.


5. Everyday Gratitude: Inspiration for Living Life as a Gift

This is a beautiful collection of quotes and reflections that set out to help readers discover gratefulness as the key to happiness. It makes a perfect gift.

Available from Amazon.


6. The Psychology of Gratitude

Editors: Michael McCullough, Robert A. Emmons

This text combines the work of prominent scientists from a range of disciplines to look closely at gratitude. It covers historical, philosophical and theoretical foundations of gratitude, then presents current research from a wide variety of sources.

Available from Amazon.


7. Words of Gratitude Mind Body and Soul

By Joanna Hill and Robert A. Emmons

Words of Gratitude looks at a study showing that gratitude resulted in more positive emotional states and led people to be more helpful to others. In the introduction, Brother David Steindl-Rast writes, “Love wholeheartedly, be surprised, give thanks and praise – then you will discover the fullness of your life.”

Available from Amazon.


8. Attitudes of Gratitude: How to Give and Receive Joy Every Day of Your Life

By M. J. Ryan

This is a collection of thought-provoking essays, teaching readers how to discover and distill a sense of gratitude in every aspect of our lives. It includes practical suggestions to enable readers to unlock the fullness of life.

Available from Amazon.


9. Living in Gratitude: A Journey That Will Change Your Life

By Angeles Arrien

Angeles Arrien asks readers to think about making gratitude their focal point for a whole year. Bringing together teachings from social science, she presents a 12-month ‘gratitude plan’.

Available from Amazon.


10. Thanks! How the New Science of Gratitude Can Make You Happier

By Robert A. Emmons

Emmons provides an in-depth study of the wide range of benefits that can be achieved by a person systematically cultivating gratitude.

Available from Amazon.


Even More Recommendations

Enjoy your reading, and let us know if there are any other books on gratitude you recommend!

We hope you enjoyed reading this article. Don’t forget to download our 3 Positive Psychology Exercises for free.

If you wish for more, our Positive Psychology Toolkit© contains over 300 science-based positive psychology exercises, interventions, questionnaires, and assessments for practitioners to use in their therapy, coaching, or workplace.

How to Start a Gratitude Journal You’ll Actually Keep

If someone were to ask you what you’re grateful for in the present moment, would you have an answer ready to go? Could you easily recall the small moments in your day that bring you the most joy? The simple habit of reflecting on what you’re grateful for can actually lead to a happier, more content life. All it takes is a few moments of your time and a gratitude journal to record your thoughts. Gratitude journals are not unlike the diary you kept as a teenager, but instead of writing random thoughts about your day, you write about the things you’re grateful for—big or small.

Everyone’s gratitude journal will be different. Some people will simply write about their day while others might choose a specific gratitude quote to focus on. The most important part is that you pick a schedule that works for you and your lifestyle. Here are some tips to help you start a gratitude journal of your own and how to make it a habit you will easily stick to.

1. Choose a journal

The first (and easiest) step to starting your new gratitude journaling habit is picking a journal. When choosing a gratitude journal there are a few things to consider. Do you prefer to write in a physical journal or record your thoughts digitally? Will you be carrying it around with you or keeping it in one place? Do you want lined or unlined pages? These are all factors that contribute to which journal is ultimately right for you.

Traditional journals offer the most flexibility because they’re durable and portable, but for quick exercises or jotting down reminders throughout the day notepads can be an equally great way to record your thoughts. Whatever you choose, consider whether you’ll be using it exclusively for gratitude journaling or for daily planning as well. Sometimes a new journal is exactly what you need to inspire you to get started.

2. Focus on the gratitude journal benefits

Understanding why you’re doing something instead of just jumping in will make your new habit easier to stick to. For example, you know you have to brush your teeth and even though the act of brushing your teeth isn’t necessarily enjoyable, you do it because you know it prevents cavities. The same applies to gratitude journaling (although it’s a lot more enjoyable than brushing your teeth).

Some of the benefits of gratitude journaling include lower stress levels, a greater sense of calm and a whole new level of clarity. You’ll learn more about yourself in the process and gain a fresh perspective that allows you to recognize blessings in disguise. As you continue the practice, you’ll be able to focus your time and energy according to the things that truly make you the happiest version of yourself.

3. Set aside time for writing

Finding time to write in your gratitude journal can be difficult at first because it feels like another thing on your neverending to-do list, but after you get into the routine it becomes second nature. The easiest way to maintain a gratitude journal is by making it a habit. Try attaching it to an existing habit like having your morning coffee or reading before bed. Doing this will automatically give you a dedicated time to write. Also, shift your mindset and think about it as something you want to do, not as a chore.

You might think that you have to journal daily to see the benefits, but consistency is key. If writing daily works for you then go for it, but if you can only squeeze in once a week, that’s fine too. As long as you get into the routine of writing in your journal on a regular basis, you’ll start to notice the benefits.

4. Start with gratitude journal prompts

If you’re new to gratitude journaling, it can feel daunting to look at a blank page. Try writing about these simple prompts to get the gratitude flowing.
  • Write about a time you were grateful for something a loved one did for you.
  • List three silly things your kids did today.
  • What are three ways to thank someone without saying “thank you”?
  • What is something that makes you unique that you’re grateful for?
  • Look out the window, what’s something you’re grateful for outside?
  • Think about the work that went into the clothes you wear or the house you live in.
  • If you had to give up all of your possessions but three, which three would you keep and why?
  • Write a thank you note to yourself.
  • Pick a random photo, and write about why you’re grateful for that memory.
  • Write about something you’re looking forward to.
  • Write about something in your life that you have now that you didn’t have a year ago.
  • Reflect on a time you made a mistake and what you learned. What are you grateful for about that learning experience?
  • Write about why you’re grateful for your house—these quotes about home might help inspire you to expand your thinking.
  • Think back to the last time you laughed until you cried, and write about it.
  • List three things that made you smile this week.
  • Think about someone who helped shape the person you are today, and write about what they mean to you.
  • Think about a time you were able to help someone else.
  • List three people who helped you through a tough situation.
  • Name someone who did something nice for you unprompted.

5. Think of fresh topics

Even after you’ve been successfully journaling for a while, it can be challenging to think of new things to write about. If you’ve already written about a certain topic, think of a new angle. For example, if you’ve already written about why you’re grateful for your spouse, try viewing them from a someone else’s perspective. You may find new things to write about like “I’m grateful for the way they treat others.”

Just remember that you can write about anything, no matter how big or small. If you’re still at a loss, here are some unexpected gratitude journal ideas to help you get over that case of writer’s block.

People to write about:

  • A person you haven’t spoken to in a while
  • Someone who lives far away
  • Your kid’s teachers
  • Your coworkers
  • Someone you have a hard time getting along with
  • A musician, author or artist whose work particularly inspires you
  • A stranger who brightened your day

Things to write about:

  • Your morning coffee
  • Your favorite food
  • Things you use daily
  • Your job
  • Activities or hobbies you enjoy
  • Your body
  • Your sense of smell, sight, taste etc.

Places to write about:

  • The city you live in
  • Your favorite vacation destination
  • Your desk at work
  • Your bed
  • Your neighborhood park
  • Your hometown
  • Your favorite store

Ideas to write about:

  • A family tradition
  • A silly moment
  • A struggle you’re facing
  • A recent change in your life
  • A recent accomplishment
  • The current season
  • Something new you learned recently

6. Find what works for you

One of the most liberating parts of gratitude journaling is that there are no rules. It’s for your eyes only (unless you choose to share it with someone), so feel free to make it all about your interests and what makes you happy. Love to doodle? Get a journal with blank, unlined pages and accompany your notes with drawings. Are you a visual person? Practice your photo skills and paste prints onto the pages to make a gratitude journal-scrapbook hybrid.

As you become more comfortable, consider getting your spouse and kids involved. Share the things you’re grateful for around the dinner table or make it part of the nightly bedtime routine. It can be great family time and will help hold you accountable.

7. Check in with yourself regularly

Just like it’s important to know why you’re starting a new habit, it’s also a good practice to check in with yourself every once in a while. Are you feeling any different after one week? One month? One year? Think about how your happiness has improved over time. Maybe your interactions with others have improved or your self-talk has become more positive. If you ever need a pick me up, go back and revisit old pages to see how far you’ve come.

Now that you know how to get started, you’re well on your way to a successful gratitude journaling practice. You might find that reflecting on the things you’re grateful for will inspire you to express that gratitude to others. Consider sharing a sentimental best friend quote with a friend you’ve lost touch with or send a thank you card for a small gesture someone did for you. Just remember not to get too discouraged when starting your journal, it takes time to create a new habit. The positive effects are endless, now it’s time to find out for yourself!

Tips for Keeping a Gratitude Journal

Psychology researchers aren’t necessarily Thanksgiving experts—they may not know how to make fluffy stuffing, say, or beat the traffic to your in-laws’ house—but they have become a fount of wisdom on thanksgiving (with a small “t”).

The GGSC’s coverage of gratitude is sponsored by the John Templeton Foundation as part of our Expanding Gratitude project.

Over the past decade, they’ve not only identified the great social, psychological, and physical health benefits that come from giving thanks; they’ve zeroed in on some concrete practices that help us reap those benefits.

And perhaps the most popular practice is to keep a “gratitude journal.” As we’ve reported many times over the years, studies have traced a range of impressive benefits to the simple act of writing down the things for which we’re grateful—benefits including better sleep, fewer symptoms of illness, and more happiness among adults and kids alike. We’ve even launched our own digital gratitude journal,, here on Greater Good.

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The basic practice is straightforward. In many of the studies, people are simply instructed to record five things they experienced in the past week for which they’re grateful. The entries are supposed to be brief—just a single sentence—and they range from the mundane (“waking up this morning”) to the sublime (“the generosity of friends”) to the timeless (“the Rolling Stones”).

But when you dig into the research, you find that gratitude journals don’t always work—some studies show incredible benefits, others not so much.

To understand why, I took a closer look at the research and consulted with Robert Emmons, arguably the world’s leading expert on the science of gratitude and an author of some of the seminal studies of gratitude journals.

Emmons, a professor at the University of California, Davis, shared these research-based tips for reaping the greatest psychological rewards from your gratitude journal.

  • Don’t just go through the motions. Research by psychologist Sonja Lyubomirsky and others suggests that journaling is more effective if you first make the conscious decision to become happier and more grateful. “Motivation to become happier plays a role in the efficacy of journaling,” says Emmons.
  • Go for depth over breadth. Elaborating in detail about a particular thing for which you’re grateful carries more benefits than a superficial list of many things.
  • Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.
  • Try subtraction, not just addition. One effective way of stimulating gratitude is to reflect on what your life would be like without certain blessings, rather than just tallying up all those good things.
  • Savor surprises. Try to record events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude.
  • Don’t overdo it. Writing occasionally (once or twice per week) is more beneficial than daily journaling. In fact, one study by Lyubomirsky and her colleagues found that people who wrote in their gratitude journals once a week for six weeks reported boosts in happiness afterward; people who wrote three times per week didn’t. “We adapt to positive events quickly, especially if we constantly focus on them,” says Emmons. “It seems counterintuitive, but it is how the mind works.”

In looking over this list, what strikes me is how keeping a gratitude journal—or perhaps the entire experience of gratitude—is really about forcing ourselves to pay attention to the good things in life we’d otherwise take for granted. Perhaps that’s why the benefits seem to diminish when you start writing more than once per week, and why surprises induce stronger feelings of gratitude: It’s easy to get numb to the regular sources of goodness in our lives.

Indeed, Emmons told me that when people start keeping a gratitude journal, he recommends that they see each item they list in their journal as a gift—in fact, he suggests that they “make the conscious effort to associate it with the word ‘gift.’” Here are the exact instructions he gives participants in his studies:

Be aware of your feelings and how you “relish” and “savor” this gift in your imagination. Take the time to be especially aware of the depth of your gratitude.

“In other words,” he says, “we tell them not to hurry through this exercise as if it were just another item on your to-do list. This way, gratitude journaling is really different from merely listing a bunch of pleasant things in one’s life.”

So why might this particular practice do such good for our minds and bodies? Emmons points to research showing that translating thoughts into concrete language—whether oral or written—has advantages over just thinking the thoughts: It makes us more aware of them, deepening their emotional impact.

“Writing helps to organize thoughts, facilitate integration, and helps you accept your own experiences and put them in context,” he says. “In essence, it allows you to see the meaning of events going on around you and create meaning in your own life.”

It has become common for therapists to recommend writing about unpleasant, even traumatic events (a practice we’ll discuss in the teleseminar I’ll be participating in this Friday, hosted by the National Association of Memoir Writers). Similarly, says Emmons, gratitude journals may help us “bring a new and redemptive frame of reference to a difficult life situation.”

Though he does have suggestions for how to keep a gratitude journal, Emmons also stresses that “there is no one right way to do it.” There’s no evidence that journaling at the start of the day is any more effective than journaling before you go to bed, for instance. And aesthetics really don’t matter.

“You don’t need to buy a fancy personal journal to record your entries in, or worry about spelling or grammar,” says Emmons. “The important thing is to establish the habit of paying attention to gratitude-inspiring events.”

7 Best Gratitude Journals 2020 | The Strategist

7 items in this article 1 item on sale!

Photo: Courtesy of Universal Pictures

With the pandemic spreading, the economy collapsing, and the headlines becoming increasingly dire, it can feel impossible to process what’s going on in the world around us. And while there are small things we can do at home to help — such as donating money to organizations benefiting those on the front lines and just literally staying home — the constant stress from what’s happening now and simultaneously not knowing what will happen next takes a toll. During these trying times, it’s important to consider how you’re feeling and if needed, implement different coping mechanisms to help you make it through — one of which is journaling. “As a stress-reduction strategy, journaling has been around for a really long time and a wide variety of people find it helpful,” says Alison Gurley, a New York City–based psychologist. When we write down our thoughts, “it usually decreases the intensity of the emotion and helps us really articulate what we’re feeling and why we’re feeling that way.”

There’s really no wrong way to journal, according to our experts, but “sometimes a blank page can be really intimidating,” says Samantha Boardman, founder of Positive Prescription, clinical instructor in psychiatry, and assistant attending psychiatrist at Weill Cornell Medical College. And that’s where these wellness, gratitude, and happiness journals come in. Because journaling newcomers may not know how long they should be writing — or how to even begin writing — these journals provide prompts to guide them through the process, as well as a time cap. Jennifer O’Keeffe, a New York City–based psychiatrist with the Gold Center, advises beginners to start small with how long they journal. “It’s like when you start working out, you start with a small routine and gradually build up on that,” says O’Keeffe, and it’s a similar concept with journaling. Allotting 30 minutes to journal “is a very big goal to start with,” says Gurley; 5 to 10 minutes is more attainable. For that five minutes, Boardman also notes it’s important to really concentrate on it. “Don’t have the TV on in the background or text through it. Give it your unconditional attention for a chunk of time,” she says.

Boardman also recommends people start with journaling just a few days a week, unless your journal specifically requires a daily approach, because you don’t want to put too much pressure on yourself. “It’s not something that should be totally low effort, but it shouldn’t be something that you’re dreading either,” which can happen if you put too many strict guidelines on your journaling process. And while you can pick up journaling with any notebook in your house, below we have seven journals with prompts recommended by journalers and experts to get you started.

Certain happiness planners “can be a little much,” says Boardman. “I think they can sometimes make you feel a little bit worse when you’ve just had a really shitty day,” she says, but Boardman feels this one is actually productive. It doesn’t make you feel like you have to “be happy all the time,” she notes, and while it is a five-year commitment, you’re not writing for more than ten minutes per day. “It’s short but still makes me feel like I’m documenting my life,” explains Erin Williams, an L.A.-based public-relations executive. She bought this journal back in 2015 — so she’s almost done with it — and spends about five minutes per day writing her one line about a moment she enjoyed. “I think it’s a nice habit to get into. I write a quick tidbit about my day before bed and it helps me process, reflect, and just take a beat,” Williams adds. Writing small bits each night inspired her to begin a long-form journal that she writes in every few weeks to help her sort out “more extreme emotions that are a result of bigger, more complicated situations,” since there’s not much room in her Happiness Project journal for extended feelings. Once this journal is filled, she plans to buy another and continue for the rest of her life.

This planner originally came recommended to us by actress Debby Ryan, who said it helped her with her self-confidence and imposter syndrome. As the title implies, the journal requires only five minutes of thought morning and night. Wellness blogger Amanda Krenz explains that you begin each morning by setting intentions and asking yourself what would make today great, then circle back at the end of the day to discuss the day’s positive moments and how you can improve for tomorrow. “It’s completely reshaped my mindset and has made me a more positive person,” she adds. Freelance writer and editor Andrea Navarro also noticed a change in her mindset. She started this journal in January and calls it “the ideal journal to start with if you’re unclear what to write about” because it helped her navigate her thoughts through consistent prompts. Skin-care blogger Crystal Marston agrees, noting that this journal is particularly easy to pick up if you’ve never journaled before because it’s easily digestible. While she typically only journals four to five days per week, she finds herself turning to it more when the world feels extra stressful, as a way to escape.

Editor’s note: This journal is currently backordered, but you can pre-order from the two retailers below, both of which advise orders will ship in mid-January.

To best use the Happiness Planner, you have to commit to writing in it daily for 100 days because it tracks each day and requires a weekly check-in. Asia Milia Ware, editorial assistant at Teen Vogue, admits that it’s “hard to keep up with,” but during a time like this, “when you have nothing but time, it’s a great book to add to your routine,” she says. The planner starts with a personal questionnaire to provide self-awareness first, asking things like what you’re good at; what your personality traits are; and what habits you’d like to change. From there, you begin your hundred days with a daily worksheet. You write down things — like what you’re grateful for, good moments from the day, and what you hope will happen tomorrow — then you finish the week with a check-in to see how your mindset has improved. “I started it when I was going through a stressful time in my life and this helped me find gratitude in simple things,” says Stephanie Zheng, founder and CEO of Mount Lai. For beginner journalers, Zheng thinks it’s easy to pick up and actually stick with it since it doesn’t require a huge time commitment, just 15 minutes of journaling per day.

Ware also uses this gratitude journal — on top of the app Grateful, which she likes because you can add photos to document positive moments throughout the day — to help keep her “grounded.” Each day, you write down three things you’re grateful for, and it doesn’t take longer than ten or so minutes to write in each day. At the end of the week, there’s a checkpoint to see how you’re feeling overall. “It’s perfect for beginners who aren’t ready to jump into a super-complex journal or who just want something simple that’s easy to document every day,” she adds.

This journal is similar to the previously mentioned gratitude journal, in that you write three things each day that you’re grateful for. But instead of a weekly check-in, this one instructs you to write down what goals you want to focus on and how you want to improve your mindset and lifestyle in order to hold you accountable at the beginning of each month. Jackie Homan, style and travel editor at Jetsetter, explains that there’s also a few general prompts in the beginning asking you to write down people you’re grateful for and accomplishments you’re proud of to bring you self-awareness before starting, but it’s the daily reflection she finds the most effective. “Obviously anyone could do the same practice in an ordinary non-prompted journal, but since this one has the exact amount of entries for each day of the month, it motivates me to actually do it each day so there aren’t wasted blank lines at the end of each month,” Homan notes. She only spends about ten minutes daily journaling, but says it has impacted her day-to-day mindset. “I find myself thinking about what I’ll write in it throughout the day, so it helps me pay more attention to little things I’m grateful for in the moment.”

For those looking for a journal that’s as Instagrammable as it is useful, Rachel Rollar, an L.A.-based travel and lifestyle blogger, recommends this wellness workbook from “It’s not only cute on the outside, but the inside is filled with calming colors and trendy fonts,” she says. Aesthetics aside, the journal features four sections — goals, exploration, action, and relaxation — made up of different prompts and exercises to help you work toward a happier, healthier mindset. The workbook also has a weekly check-in to help you monitor your progress and inspiring quotes throughout. “The prompts are so well categorized that it’s easy to start and stop, then revisit” if you’re having trouble articulating your feelings, Rollar adds. She has “a million thoughts a day,” but this journal has helped her organize them with just 15 minutes of writing every morning. “It helps me regroup, stay focused, and realize that the more I acknowledge and express my feelings — even if just to myself — the better I feel.”

This is more of a planner than a journal, but it provides many of the benefits of journaling due to its personal-development prompts. “I’m all about my goals and having a strategic plan for each of them, and this book really has a way of breaking everything down to make them measurable and make sure you’re taking daily steps to your goals,” Ware says. The notebook breaks down long-term and short-term goals that you write out each week and month, then you check in every day with what you’re grateful for, how you’re feeling, and how you’re working to accomplish your goals. “It’s truly a holy grail for anyone who wants to get serious about accomplishing goals in their life.”

A final note on journaling: Although there are many benefits to putting your feelings on paper, our experts say that if you find that it brings out any concerning thoughts, especially during this time of uncertainty and stress, seek help beyond journaling. O’Keeffe encourages people to turn to teleconferencing with their therapist or suggests mental-health hotlines, such as 1-800-NYC-WELL or 1-800-273-8255.

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How To Start, Templates, Ideas, Tips & Guides – Intelligent Change

Imagine how it would feel starting every day in a positive mood, energized, ready to take on the world. Instead of mentally replaying all your life’s problems and pulling the covers over your head, you chose to take control of your mind and focus on the good.

Day by day you appreciate life more and find yourself feeling happier. Stop rolling your eyes. It is not that crazy of a concept. Today, we will show you how to use a gratitude journal.

If you ever considered keeping a gratitude journal or currently keep one, we’ve compiled the Ultimate Gratitude Journal Guide based upon our years of research, from thousands of customers, from our very own gratitude journal, The Five Minute Journal.

  1. Gratitude Benefits Based on Science
  2. How to Keep a Gratitude Journal
  3. What should I write a Gratitude Journal?
  4. Gratitude Journal Prompts
  5. When should I write in a Gratitude Journal?
  6. The Best Gratitude Journals
  7. TLDR; Putting it All Together

Gratitude Journal Benefits Based on Science

According to Robert Emmons and Michael McCullough, the leading researchers on Gratitude, their research on gratitude journaling has shown benefits such as:

  • Greater connection to others
  • Increased personal joy
  • Better Sleep
  • Exercising more regularly
  • Lowering symptoms of physical pain


On a subconscious level, gratitude journaling helps counterbalance our negativity bias.

If someone compliments your new haircut or outfit, you will likely not remember it beyond the moment in question. If someone disses your style, however, you will likely remember it forever.

Criticizing and focusing on problems comes easily. For most of us, appreciation and focusing on the good takes effort. By keeping a gratitude journal, you develop a practice that keeps you accountable to developing appreciation and enjoying happier days.

Translating thoughts into concrete language—whether oral or written—has advantages over just thinking the thoughts: It makes you more aware, deepening the emotional impact.

In Emmons and McCullough’s study, they found that:

Compared to those who were not jotting down their blessings nightly, participants in the gratitude condition reported getting more hours of sleep each night, spending less time awake before falling asleep, and feeling more refreshed upon awakening.

Writing a Gratitude Journal will make being grateful as natural as breathing. It just happens without you realizing. It is like using a toothbrush, daily, for your mind.

How To Keep A Gratitude Journal

Many people have great intentions when wanting to practice gratitude, but unfortunately they do not go about it the right way.

We hear people say they are grateful the weather is nice, for their partner, or their new iPhone,and then quickly carry on with their day. The gratitude stays very general and does not sink in.

Here are two key ways to effectively practice gratitude in a powerful way – so all those good feelings stick at a core level and you actually become happier!

1) Connect with something specific

The more detailed you can get while writing what you are grateful for the easier it is to connect with the emotion.

Think about your favourite book. Authors do not just generally describe something bluntly but get into detail to help the reader visualize the scene. Novelists do not just say, “he drove a car,” they say, “he drove a black Mustang that sounded like it held a grudge.”

For example, today you may write, “I am grateful for John.”

Do you actually feel good writing that down? If not, get specific. What is it about John that makes you grateful?

2) It matters less what you write; It matters more what you experience and feel:

Inevitably, writing down gratitudes will feel repetitive. After an initial high of focusing on the good, many journalers throw in the towel because continuing to write what they are grateful for feels lifeless, just going through the motions.

Enter Bob.

Bob was writing the same things he was grateful for every day and got tired of the repetition. We asked him what he is writing about.

Bob said, he writes that he is grateful for his intelligent beautiful wife, adorable goldendoodle, and his good health.

When asked where he feels that gratitude, and Bob drew a blank. He said he usually just thought of the gratitude and put pen to paper.

When we ask ourselves what we are grateful for, we try our best to wait for the feeling to kick in before putting pen to paper. We try to visualize our gratitude and why it actually matters to us. This feeling usually happens in our chest, that place where we feel the intensity of a new love and excitement.

By waiting a bit longer for that sensation, we know it is coming from a deeper place where we are able to affect our body and mind. This is the way to do gratitude journaling.

Take a moment to experience this yourself.

What are you grateful for? Really. Right now.

Hand on your chest, right over your heart. C’mon. Feel that sensation deep inside.

THAT is gratitude.

The thinking usually comes rapidly, but the feeling takes a little bit longer. Waiting for the emotion—the wonder and awe—makes all the difference when the pen hits the paper.

What Should I Write in a Gratitude Journal?

When you first begin it may be easy thinking of gratitudes to write at random, but despite having the best intentions to write soul fulfilling lists, you will inevitably face “gratitude block.”

From here you have a choice: either quickly write a general intellectualized gratitude (world peace!), take a moment to ‘feel before you write’ (but I have to get out the door for work!) or option 3.

What is option 3 you may ask?

It’s how Tim Ferriss (best-selling author of the 4 Hour Work Week, 4 Hour Chef and 4 Hour Body) writes gratitudes.

So how does Tim practice gratitude?

Instead of thinking of random gratitudes each day, he uses categories:

  1. Relationships: An old relationship that really helped you
  2. An opportunity that you have today
  3. Something great that happened or you saw yesterday
  4. Something simple near you (clouds outside, pen you are holding, etc)

Instead of trying to color with every gratitude crayon in the box, he uses just a few. What if today you just focused on relationships you are grateful for? Or things you are grateful for about your health? Or all the shows on Netflix you cannot live without?

We usually find that having a day where you select a “category” helps generate gratitude ideas more quickly.

Gratitude Journal Prompts

Taking the categories one layer deeper, here are example prompts to get your mind going. Some of these will take some time to go past your initial resistance or self-criticism. Dig deeper. There are gems there!


  1. What is an old relationship I am grateful for?
  2. What qualities do I appreciate in a co-worker?
  3. What is one quality I admire about my partner?
  4. What positive quality have I picked up from my friend?
  5. What positive quality have I picked up from my mom?
  6. What positive quality have I picked up from my dad?
  7. What do I admire about the employees at the places I frequent?
  8. What positive quality do I really admire about myself?
  9. What positive qualities of a role model do I value?
  10. How can a perceived weakness of mine also be a strength?

Today’s Opportunities

  1. What is one thing I am looking forward to today?
  2. What is an opportunity I have today that most people don’t that I can appreciate?
  3. What one thing (within my control) would make today great?
  4. What is something I am better at today than I was yesterday?
  5. What can I appreciate about today’s weather (in a non-cynical way)?
  6. What is one thing I appreciate about my health?
  7. What positive quality can I find within something I think will suck today?
  8. What do I appreciate about the career skills I have today?
  9. What can I appreciate/accept of my financial situation?
  10. What can I appreciate about my appearance today?

Past Opportunities

  1. What is one good thing that happened during the day?
  2. What obstacle have I overcome that I appreciate about myself?
  3. What did I appreciate about a former job?
  4. What do I admire about my childhood?
  5. What is a past experience that felt bad at the time that I can appreciate now?
  6. What am I grateful for that I learned in school?
  7. What is one thing I appreciate about my ancestors that allowed me to live the life I have?
  8. What do I appreciate about the food I ate (or didn’t eat) today?
  9. What sight did I see yesterday that I found enjoyable?
  10. What scent did I smell yesterday that I found enjoyable?

Other things

  1. Pick one object you love. What do you love about it?
  2. What do I appreciate about the home I live in?
  3. What do I appreciate about the city I live in?
  4. What do I appreciate about the country I live in?
  5. What do I appreciate about the restaurants I frequent?
  6. What is one piece of clothing I appreciate?
  7. What do I appreciate about the music I listen to?
  8. What is one thing I appreciate about my body?
  9. What food do I really appreciate and why?
  10. What type of art do I appreciate and why?

Grab the Printable Gratitude Journal Prompts PDF Below:

When Should I Write A Gratitude Journal?

We are big fans of writing what you are grateful for first thing in the morning and reflecting on the good things that happened throughout your day right before going to sleep.

Here’s why.

Wisdom from ancient and modern times teaches that the beginning and the end of the day are times to think, evaluate, and correct course. Such established positive rituals are not restricted to the domain of ultra successful CEOs or Buddhist monks.

Have you ever had a day when you woke up and it felt like everything was going your way? Everything was effortless, and all you wanted to do is smile?

By starting each day off with gratitude, you get a “hit” of those good feelings first thing in the morning. You are fresh, still waking up and have the precious opportunity to set the tone for the rest of the day with a strong morning routine. Think of it as a hit of caffeine for the soul.

Similarly, what do you typically do before you go to sleep? Do you have a nightly routine?

The average person is glued to their screens spending hours on devices right before bed. It keeps our brains running, disturbs our sleep, and worse may cause us to feel worse about ourselves.

What if you choose to use this time to invest in yourself? In your well-being? Never underestimate the benefits of self-care.

You will find that gratitude journaling instantly helps you shift your focus on the positive and short-circuit negative thought loops. No matter how intense your day was, you will sleep a bit better having shown some gratitude. It is that simple.

The Five Minute Journal

Tim Ferriss, author of The 4-Hour Book Series & host of the Tim Ferriss Show Podcast, called the The Five Minute Journal one of the simplest ways that he has found to consistently ensure improve his well being and happiness. Both in terms of achievement and actual measurable, quantifiable results.

In short, The Five Minute Journal combines a daily gratitude practice, in which you write 3 things you are grateful for in the morning and 3 amazing things that happened throughout your day at night with a few additional positive psychology inspired questions geared to focus your attention on the good.

Happiness Score: 😊😊😊😊😊 out of 5

Ease of Use Score: ⭐⭐⭐⭐⭐ out of 5

Good For:

  • Those who don’t want to spend a lot of time filling out a journal, yet still contribute something meaningful each day.
  • Those who like a structure to keep them on track.
  • Those who always wanted to start a journal or have tried other journals, but failed to keep one consistently.

Not Good For:

  • Those who need a more freeform journaling experience to write at length.

–> BUY HERE <–

Start Where You Are

Start Where You Are is an interactive journal designed to help readers nurture their creativity, mindfulness, and self-motivation. It helps readers navigate the confusion and chaos of daily life with a simple reminder: that by taking the time to know ourselves and what those dreams are, we can appreciate the world around us and achieve our dreams.

It is not a pure gratitude journal per se, but more so an artistic guide with questions geared to focus your mind on the positive. Whereas The Five Minute Journal follows the same prompts each day, Start Where You Are new prompts each day.

Happiness Score: 😊😊😊😊 out of 5

Ease of Use Score: ⭐⭐⭐⭐ out of 5

Good For:

  • Those who crave daily variety answering questions each day.
  • Want some guidance filling out a journal.
  • Those who want to combine drawing & art with writing.

Not good for:

  • Those wanting a lot of room to write.
  • A straight gratitude journal. More than 60% of the book is quotes, pictures, and exercises.

–> BUY HERE <–

52 Lists of Happiness

As the title suggests, 52 Lists of Happiness is a journal in which you write one list a week geared to become more positive, joyful, and mindful.

Happiness Score: 😊😊😊 out of 5

Ease of Use Score: ⭐⭐⭐⭐⭐ out of 5

Good for:

  • Those who want to fill out a journal only once a week.
  • Those who like variety each week.
  • Those who like making lists and want lots of room to write.

Not good for:

  • Those who want to dive deeply into gratitude writing.
  • Those who want to journal more frequently than once a week.
  • Many reviewers state the lists can be hit or miss and can feel repetitive.

–> BUY HERE <–

Gratitude: A Journal

Gratitude a journal is a much more free-from gratitude journaling experience. There are some prompts throughout intended to focus your attention on a specific thing to appreciate, but it is largely up to you to self-generate things you are grateful for each day.

Happiness Score: 😊😊😊 out of 5

Ease of Use Score: ⭐⭐⭐ out of 5

Good for:

  • Free-form gratitude journaling experience with a few prompts throughout.
  • Ability to go into greater depth writing things you are grateful for.

Not good for:

  • Those who want more structure and guidance writing gratitudes each day.
  • Slight religious undertone which may not be your cup of tea.
  • The overall notebook is a bit small.

–> BUY HERE <–

Blank Notebook

We’d be remiss to not include the “OG” gratitude journal: a blank notebook. The advantage is you can write whatever you are grateful for in great depth or in one line or in list format or drawn…whatever your heart desires. That’s also its biggest downside. Many find they’ll start with a blank notebook, but fail to consistently keep it up, hence the guided journals above.

Happiness Score: 😊😊😊 out of 5

Ease of Use Score: ⭐⭐ out of 5

Good for:

  • Those who want complete freedom to write a journal
  • Ample room to write

Not good for:

  • Those who need more structure.
  • It can be a gratitude journal, but is not specifically geared for it.

–> Buy here: We are fans of Moleskine and Baron Fig, of if you want to go fancy, Smythson.

  1. Gratitude helps counterbalance negative thought patterns by focusing on the good. Over time you develop a more positive mindset, better relationships with yourself and others, and increase your overall well-being.
  2. Gratitude journaling is all about the feeling behind the gratitude. Heart over head.
  3. To better connect with what you are grateful for, get specific, and use gratitude categories.
  4. You can grab the gratitude prompts PDF here for a head start on what to write.
  5. Choose a gratitude journal based on if you do well with structure or need a more freeform journaling experience. The Five Minute Journal best accomplishes the former, a blank journal best accomplishes the latter.

Free Online Gratitude Journal – Your Private Journal at

Given that we specialize in — as Br. David Steindl-Rast says — “online tools for offline living,” we invite you to write your reflections in an online Private Gratitude Journal.

Please be assured that what you write will only be visible to YOU.

All you need to do to get started is Create a profile. Then you can access your Private Gratitude Journal from your Profile Page, or from the Practice Space.

Tips for Keeping A Gratitude Journal

Robert Emmons, arguably the world’s leading expert on the science of gratitude, and an author of some of the seminal studies of gratitude journals, shared these research-based tips for reaping the greatest psychological rewards from keeping a gratitude journal:

  • Don’t just go through the motions. Research by psychologist Sonja Lyubomirsky and others suggests that journaling is more effective if you first make the conscious decision to become happier and more grateful. “Motivation to become happier plays a role in the efficacy of journaling,” says Emmons.
  • Go for depth over breadth. Elaborating in detail about a particular thing for which you’re grateful carries more benefits than a superficial list of many things.
  • Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.
  • Try subtraction, not just addition. One effective way of stimulating gratitude is to reflect on what your life would be like without certain blessings, rather than just tallying up all those good things.
  • Savor surprises. Try to record events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude.
  • Don’t overdo it. Writing occasionally (once or twice per week) is more beneficial than daily journaling. In fact, one study by Lyubomirsky and her colleagues found that people who wrote in their gratitude journals once a week for six weeks reported boosts in happiness afterward; people who wrote three times per week didn’t. “We adapt to positive events quickly, especially if we constantly focus on them,” says Emmons. “It seems counterintuitive, but it is how the mind works.”

Learn more at “Tips for Keeping a Gratitude Journal,” by Jason Marsh, at the Greater Good Science Center. This excerpt is from an article which originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. For more, visit

Start Your Journal 90,000 What is a gratitude journal and why keep one

Not obvious

What is a gratitude journal and why keep one

23 March 2018 4,928 views

Sergey Kaplichny

Many planning techniques suggest using a technique called the gratitude journal.”Agile Personal Development Diary” by Katerina Lengold even has a special section on each page in which such a journal is supposed to be kept. Let’s figure out what it is and what it is for.

Let’s start with the fact that gratitude towards people has a beneficial effect on our health: it strengthens the immune system, lowers blood pressure, and reduces feelings of sickness and pain. It also promotes interest in physical education and taking care of your health.

According to research by Professor Robert Emmons, people who are grateful to others are 25% happier than those who are ungrateful.They are more optimistic about their future. This applies to both personal and professional life.

Many things happen to you every day. Simple and complex, joyful and sad, pleasant and depressing. Not every one of them is memorized by our minds. Unfortunately, most often positive moments fall out of memory. Try to see a ray of hope in any event. For example, instead of complaining about an annoying colleague, try to see the benefits of communicating with them and their positive professional characteristics.And if you have to stay late at work, be grateful that you have it and that it allows you to support your family. Develop the ability to see good even in bad.

The gratitude journal suggests that at the end of the day it is necessary to remember and write down all the pleasant events that have occurred over the past day. This exercise helps you feel more confident and see progress, teaches you to focus on positive events and people. On bad days, refer to your diary to cheer yourself up and remind yourself of all the good things you have.

Try it now. Remember any events that happened during the day that made you happy. This could be news of a promotion, a new purchase, or a compliment from a colleague. Any pleasant incident that brings a smile. Write down at least three such events. The new hardcover version of the Agile Diary will help you keep a gratitude journal and always come back to the good times.

90,000 The diary of gratitude must be kept correctly.Otherwise, it will not work

What is a gratitude diary, why is it needed, and how to keep it with maximum benefit for the soul and body, Marina Pustilnik, author of the book “Live Happily Ever After”, will tell in her new column.

Ideas about the need for gratitude are shared by all major world religions, be they Christianity, Islam, Judaism, Buddhism or Hinduism. Many books have been written in the West explaining the benefits of gratitude to readers and encouraging this practice.Finally, there is enough academic interest in this topic, and to date, more than 40 studies have been conducted on the beneficial effects of gratitude on people’s lives.

Two University of California professors, Robert Emmons from the Davis campus and Sonya Lubomirski from the Riverside campus, are probably the main experts on this issue. Of course, if one wishes, there are enough reasons to criticize these studies for not having a large enough sample, for the lack of repeated experiments that would confirm the conclusions of the original studies, for the fact that feelings in general and feelings of gratitude in particular are a very subjective thing and hardly amenable to scientific analysis.However, as a person in whose life the feeling of gratitude is more or less constantly present, I cannot but agree that his influence can indeed be beneficial.

Why keep a gratitude journal?

The first reason is that this practice can help you increase your level of optimism if, initially, by nature you are more likely to be a person whose glass is always half empty.

The second is that the gratitude journal helps us to cope with the negative consequences of the so-called hedonistic adaptation. We have already discussed this phenomenon in the text about how much money can make us happy. Keeping a gratitude journal helps us not to take all those pleasant events and little things that happen to us for granted, and to appreciate more the things (and those!) Whose value we have not thought about before.Interestingly enough, the hedonistic adaptation that gratitude diary is designed to combat can also prevent us from deriving the necessary benefit from its maintenance – which happens if we force ourselves to write in the diary every day. In a 2005 study, Sonia Lubomirski invited one of the groups of participants to write in a gratitude journal once a week, and the other three times a week.After six weeks of the experiment, only participants in the first group could boast of an improvement in well-being, expressing their gratitude “rarely but aptly.”

The third reason is that keeping a gratitude journal can increase our well-being and life satisfaction by 10% in the long term, and Professor Emmons believes that by 25%. Given the fact that without focused work our inherent level of happiness remains more or less constant throughout our lives, increasing it by 10% with 15 minutes of exercise once a week seems like a pretty good deal.

There is one but in all this: you cannot approach the maintenance of a diary of gratitude in a slipshod manner. Research by Lubomirsky and Emmons indicates that this practice is more effective for those who make a conscious decision to be happier and more grateful in advance.

If you really want to change something in your life, this step will require genuine enthusiasm from you. As with any, in general, business, one cannot keep a diary of gratitude anyhow, and not believing in its ability to change our attitude to the world around us, and at the same time expect that some profound changes will actually occur.Therefore, if you decide to introduce a gratitude diary into your life, do it in order to become happier, more optimistic, kinder, more pleasant in communication – and not in order, for example, to prove to someone (and even to me), that this practice doesn’t actually work.

Some general rules:

  • Take notes once a week, but do them regularly. Choose a time, add a task to your calendar, and try to stay on deadlines.You should not do the exercise only in your head, it is important that you have a “hard copy” of your thoughts. Research shows that “converting” thoughts into words helps us become more aware of them, which in turn enhances our emotional impact.
  • There should be no more than five reasons for gratitude in one entry. They can range from unimportant (“Today in Daily Bread they gave me an eclair as a regular customer”) to really deep (“Friends asked me to become their daughter’s godmother”).Remember the less is more rule when keeping a journal. It is better to write down three reasons for gratitude per week, but describe them in detail, than to give out a long list of “dummies”.
  • When describing reasons for gratitude, be as specific as possible (“I am grateful to my friends for taking me to the movies” is better than simply “I am grateful to my friends”). In addition, gratitude to specific people for their actions is more effective than gratitude for some pleasant things to you.
  • Instead of summing up positive events each week, try a different approach sometimes. Remember to express gratitude for negative consequences that you managed to avoid, that you prevented, or that you were able to turn into something positive. This will help you not to take your luck for granted.
  • Treat the good things that happen to you as “gifts.”This, too, will help you combat hedonic adaptations and take your luck for granted.
  • Enjoy surprises. Try to write down events in your diary that come as a surprise to you, as these are usually the ones that generate the strongest feelings of gratitude.

Gratitude Techniques – How to Keep a Thank You Diary and Achievement Diary

Photo from the expert’s archive

Gratitude is the universal language of happiness, says motivational coach and happiness expert Alla Gurfinkel.She talked about how 5 “thanks” a day can dramatically change your life and why successful people are NOT afraid to say thanks.

Universal Happy Habit

Everyone speaks about the power of gratitude – both the “enlightened” ones, businessmen and housewives. Robert Emmons, a social psychologist and professor at the University of California, and his colleagues conducted an experiment in which hundreds of volunteers took part.

People were divided into 3 groups:

  • those who wrote down everything in their diaries every day;
  • those who focused only on unpleasant emotions;
  • Those who wrote down the names of people and events that triggered feelings of gratitude.

After 2.5 months, scientists noticed that the third group is noticeably ahead of the rest in positive terms: its participants were engaged in everyday activities with pleasure, looked to the future with optimism.Moreover, they were less worried about their health and took better care of themselves, in particular exercising. Emmons believes that change for the better occurs when we are in the mood for conscious gratitude: the more we try to find reasons for this, the easier it is to find them.

The habit of giving thanks helps us to appreciate what we have. When we value what we already have, the good multiplies. And no magic. The whole secret is in the focus of attention.

Looking for Green

One of the most famous trainers of our time, Tony Robbins (his book “Wake up the giant in yourself” is very famous in Russia) often conducts this experiment:

  • Look around now and find 7 black objects.Anything. Any detail with black color.
  • Now tell me how many green objects are around you?

Surely you will experience cognitive dissonance: “You mean green? We considered black! ”

But that’s the point! Focusing on black does not negate the fact that there is also green around you.

According to Tony’s observations, when there is a goal to find green, the audience was fine with both light green and green-yellow.If you continue the experiment, you will notice that the green around you is getting more and more.

In the same way, concentrating on the good, we more often notice it in life. And we begin to attract him.

This did not happen to me, but FOR me

There is a stereotype that the state of happiness is a state of altered consciousness, close to euphoria.Allegedly, a person hovers in the clouds, looks at the world through rose-colored glasses, underestimates the risks and dangers. But everything happens exactly the opposite.

I have been walking towards the understanding of happiness for several years. For me, a state of happiness is an inner core, trust in the world, inner peace and harmony. This is the acceptance of the world in all its diversity. This state helps us to relate to the events taking place from the position “it happened not to me, but FOR me” .It is gratitude that helps us cope with negative or traumatic situations, as it teaches us to find positiveness even in unpleasant events.

Such an assessment of reality completely turns the world view! This helps us to deal with stress faster and more efficiently by finding the best possible solution. Happy people are convinced that any situation can be used for good.

Acknowledgments is a resource to make your plans come true

Another plus of gratitude is boosting awareness .It teaches us to stop and enjoy what we have. To record your victories, successes. Say “thank you” to yourself, the people around, the Universe, God, the world, and so on. Teaches you to stop in the endless race for a better life.

When I talk about the practice of gratitude in my courses, I often meet with a wary reaction from students. Many of them find it very difficult to start thanking. The main reason is the fear that desires and dreams will disappear: “What if everything starts to suit me, and I don’t want anything else?”

The same Anthony Robbins comments on this fear: “Instead of finding happiness through achievements, I prefer to be happy and from this state to achieve.” We can be simultaneously grateful for what we have and want more (“I’m actually so healthy, but I wish I had more …”). Moreover, this practice just gives energy to implement the plan. Because it comes to understanding how much good there is in the world. How much I have.That means more can be done!

Gratitude Techniques: How Practice Begins

1. The first powerful exercise is to write 90,076 100 thanks for the last 12 months .

Life hack: open the photo gallery on your phone, usually there are many reasons for “thank you” stored there.

2. Then you can start a diary and write down every evening 5 thanks for this day .

And not only to the world, but also to YOURSELF. It builds self-worth and self-confidence. It makes a wonderful combination of a gratitude diary and an achievement diary.

3. Technique of gratitude “Yes, NO” or “ZATO”. We are all human, we all have crisis and difficult periods. At such moments, it is quite difficult to find the strength to concentrate on the good. To help you – the technique “Yes, NO” or “Closed”. We accept the fact of failure or problem, but we find this plus:

  • YES, I did not respond to the client’s request in time, and he left, BUT now I know where the “blank spot” is in my communication, and I will fix it.
  • YES, we were late for the cinema, but instead of a screening we had a good supper.

Thank you for EVERYTHING good, not just the lottery jackpot or saving your life.

Below is a list of little things that are often invisible to us, taken for granted, but you can and should say “thank you” for them:

  • electricity,
  • Internet,
  • funny picture,
  • hot battery,
  • interesting book ,
  • warm water / cold water / just water (for whom what is relevant),
  • washing machine,
  • discount in the store,
  • yummy,
  • dishwasher,
  • purring cat / sniffing dog,
  • coffee,
  • working elevator,
  • good weather.

Learn to thank you sincerely. Start as best you can. As you wish. And soon you will notice how your business will go up. You will begin to focus on the positives, stop feeling sorry for yourself and stop complaining about life. Living by gratitude, you attract wealth and abundance into your life.

Think less about what you are missing, and thank for what you have. If you want your desires to come true and life to improve, communicate with the world in the language of gratitude!

Click on the picture to get 8 video responses and 5 checklists for starting and developing a business

90,000 How gratitude diary changed my life

January 16, 2018


In this article I want to share one practice that, without exaggeration, changed my life and helps to do it in the future.

This is not about spontaneous changes for the better, but about conscious control over your life. This same practice helped me find a job that determined the future direction of my life.

Thanks to her, I met a man who inspired me to travel long before we met. I owe this technique to the realization of my dream.

All this I received when I began to keep a diary of gratitude.

Daily recording of a goal in a diary in the form of gratitude keeps the goal in focus, and the power of gratitude accelerates its implementation.
Photo source: Flickr

Accidents are not accidental, or How I decided to experiment

It was a difficult period in my life. I then moved to another city, practically without money. Miraculously, I literally immediately found a job with a good salary. But I had no time for anything but her. At nine in the morning I left the house, at about ten in the evening I returned. Strength was enough to go to the shower, have dinner and fall into bed. Precisely to fall.

Days replaced weeks and months.No light was visible at the end of this tunnel.

At that moment, a few days apart on YouTube, I came across two videos where two different people talked about how the power of gratitude influenced their lives. Their stories inspired me, and I decided to check if it really works that cool.

The essence of the experiment I came up with was to write a thousand thanks and see what comes of it.

The first results appeared three days later.My mood has improved significantly. I felt content for no apparent reason and just enjoyed life. Although he used to go gloomy all the time.

There were also side effects: the landlady announced that she was raising the cost of housing. She later increased her rent twice more. But more on that later.

Rapid changes. New job

I diligently continued to keep a diary and one of the most frequent entries there was: “Thank you for making money on the Internet and doing what I like.”

Actually, there was still no smell of earning money on the Internet at that time: I worked as a sales assistant in a household appliance store, but I only dreamed of working on the Internet. But I didn’t have to wait long for my dreams to come true.

Once I saw a video on social networks of a guy who said that he was closing all his projects and now, together with his partner, would develop only one project for teaching remote work.

I wrote to him and after a short Skype conversation I decided to sign up for the training.I paid for the training, wrote a letter of resignation and began to wait for the start of the training. On July 1, I quit my job in a store, started training on finding a job on the Internet, and after three weeks I found it (now I realize that I was very lucky).

I started working with a person whose blog I had been reading for several years. His travel reports from different countries inspired me so much that I set myself the goal of leaving for Asia. And now he has become my employer! Before that, I took one of his trainings and I had his contacts.I wrote to him and offered my help.

My proposal hit the mark. It turned out that the person who held the position for which I applied for had just left the project, and they urgently needed a new employee.

This is magic!

When I was learning a new profession, the landlady raised the rent again. My neighbor and I decided that it was time to look for new housing. In my gratitude diary, there were regular entries “Thank you for the wonderful apartment in which I live.”

Soon we found our new home. Before that, we lived in an apartment where the last renovation was done immediately after the construction of the house, and the furniture was falling apart from old age. And we moved to a new large “kopeck piece” in a new building, with furniture and household appliances. Moreover, its cost was the same as the cost of our previous apartment before all the increases!

This was hard to believe. Our friends said that it was unrealistic, that there are no such prices in the city even for a one-room apartment. This was my first experience of using the gratitude diary.Later I applied this practice several times.

So, for example, I went to Thailand and lived on Koh Samui for nine months. There I met many interesting people, including the person I worked for, and thanks to whom I had a dream to travel.

Now I have resumed journaling, and there is a lot of magic in my life again. It is difficult to verbally explain the feeling that arises when you write in your diary on a regular basis. There is the concept of “reaching the goal”, but here everything is, as it were, the other way around – the goal reaches you by itself.

This time I am testing the practice on larger goals and, perhaps, I will share this in one of the articles for the site “It’s interesting to live!” soon.

How to write a gratitude diary

There are really no hard and fast rules. In any case, I have not met them. The recommendations I give are based on my personal experience. They will help you understand how a gratitude journal can be used and possibly inspire your ideas.

You can thank for anything and anyone, for example:

  • remember all the pleasant moments of the day and thank for them;
  • remember all the pleasant moments in life and also thank for them;
  • Thank the people with whom you communicate;
  • give thanks to the universe (god, life, peace, etc.)for what you want to have, as if you already have it;
  • Be sure to thank yourself.

How to keep a diary: electronic or paper?

At first, I kept an electronic journal in an Evernote notebook. Later I switched to a paper version – I like to write down my thanks with a pen. You can choose the method that suits you best. I don’t think it matters much.

How to get what you want with the help of the diary?

My position is this: our world is abundant, and if we can imagine something, then it is real.And the practice of gratitude only helps to show it in reality.

Is it effective to achieve goals with this technique?

In my experience, yes. In fact, there are many techniques for achieving goals, and you can use any. In order to use any technique, you need to understand what end result you want and go for it.

Daily recording of a goal in a diary in the form of gratitude keeps the goal in focus, and the power of gratitude accelerates its implementation.Therefore, you can combine this technology with any other that you already use.

How do I know that the diary is working?

You will notice it yourself. New acquaintances and people will begin to appear in your life who will help you realize your goal. There will also be pleasant events and surprises. The main thing is to keep track of all this and feel real gratitude for each bonus from the universe – then there will be even more of them.

It looks like magic – you do not need to know and write in advance all the steps to achieve the goal, everything happens by itself.

In the example with an apartment, we did not look for it. We just told our friends about the situation and said that we wanted to find a new home. And it was found almost immediately.

How to formulate diary entries?

I use the following wording: “Thank you for …” and then you can add whatever you like.

You can take this one or come up with your own.

How many entries to make per day?

I usually make 20 entries. Sometimes more, sometimes less.But basically I am guided by this figure.

What if I’m deeply depressed now, don’t feel grateful, and can’t bring myself to write something?

I recommend that you write 100 thanks in one sitting with a strong-willed effort. Remember all the pleasant things that happened in your life, thank all your relatives, friends and acquaintances, and also thank yourself for everything that you can remember. This will help relieve depression and get things moving.

How to develop the habit of writing thanks every day?

I have tried many different exercises and practices.Now I use the Android application LoopHabbit and every day I note whether I kept a diary or missed it. Previously, he kept a simple table in Google Dox, where he marked the days when he wrote the diary in green, and when he did not write in red. It is more convenient with the application, you can set up reminders.

If you have read to the end and you liked my story – immediately write in the comments ten points for which you are grateful in your life. It’s better to implement good ideas right away and not put them on the back burner!

Self-development # gratitude

Articles about gratitude.Thank you! I’m happy with what I have!

Happiness is gratitude. Peace of mind begins with a feeling of gratitude for what you already have. Change for the better happens when we are in the mood for gratitude. Gratitude instills in us the ability to live in the here and now.

Every time, experiencing pleasant experiences, be it a friendly meeting or a gentle breath of the breeze, a delicious dinner or admiring the beauties of nature, you should thank fate for this joy, and not to divert your eyes, but sincerely and thoughtfully, concentrating on your feelings.


QUOTES ABOUT THANKS Happiness is gratitude. Peace of mind begins with a feeling of gratitude for what you already have. If the word “thank you” becomes the only prayer in your life, then that will be enough. THE POWER OF GRATIVITY. Gratitude is an energetic channel through which grace enters our lives. The moment you pronounce this word, the Universe sends you the energy of good to extinguish the evil manifestation in your life.
DIARY OF THANKS. COURAGE TO SAY “THANKS”. Just writing in a diary – several times a week for a few minutes – everything that we enjoyed. Most often, we are talking about very simple things: a well-prepared dish, a bike ride on a sunny day, an unexpected smile on the face of a saleswoman in a store. 7 REASONS FOR GRATITUDE Being able to enjoy your accomplishments and be grateful to your family, friends and the world will not only make you happier, but also affect your physical health.
I CAN’T SAY THANKS Why is it so difficult for some of us to say thank you? Oftentimes, an inability to give thanks indicates a high degree of distrust in the world. THANKS AS A MEDICINE. Feeling grateful improves our quality of life, says Robert Emmons, one of the leading researchers in positive psychology. Scientists divided people into two groups: the first kept a diary, where they described their emotions, incidents and expectations, and the second, in addition to this, also thought about five things for which they could be grateful to the day they lived. THANK YOU GOES FOR US! Gratitude makes us feel better. Feelings of gratitude reconcile us with life, allowing us to appreciate what we have, rather than regret what we do not have. It heals us. Gratitude improves relationships with others by preventing self-obsession. EXPRESS THANKS (TAL BEN SHAKHAR: LEARNING TO BE HAPPY) Write in your gratitude journal at least five things that have made or are making you happy — things for which you are grateful.It can be anything from small to great – from delicious food to meaningful conversation with a friend, from an interesting project at work to the Lord God. THANKS MEDITATION. Relax and move mentally to the place where you were happy. See what a wonderful combination of colors, music, birdsong! What a powerful energy around you! What a Sky! Are you happy! Remember all the big and small miracles that happened in your life, try to remember everything. SPEAK MORE THANKS. The most soothing emotion is gratitude. By expressing it, we become kinder not only to others, but also begin to relate much better to ourselves. Write a “letter of happiness” addressed to you. Mark your best qualities in it – don’t be shy! Feeling grateful to ourselves and those around us makes us happier and more resistant to stress. Peace of mind. THANKS. (ANDREW MATHEWS – BE HAPPY!) Peace of mind never comes from buying anything! Peace of mind begins with a feeling of gratitude for what you already have.Every time we say “thank you,” we find peace, tranquility and strength. Start with gratitude. Rejoice in what you have now, and in the future there will be more reasons for gratitude! And this tip really works! Gratitude is power! TIME. ACTIONS. ENERGY. (ROGER SIPE – BRAIN DEVELOPMENT). A quick way of energy is to feel grateful. Keep a gratitude journal. Do what you yourself would be grateful for.
REMEMBER THANKS. PARABLE. There was a small earthen water jug ​​on a shelf.In the corner of the room, a sick man lay on the bed, thirsty. “Drink! Drink … “- he asked every minute.
WHAT IS THE USE OF GRATITUDE: AUGUST AND ITS MAGIC. You cannot thank for the current harvest, you cannot get the future. Gratitude is your dialogue with the soul of the World. Gratitude is the door to genuine and generous love. Gratitude is a source of well-being and generosity. Gratitude is the key to being successful in a feminine style.
JUST SAY THANKS Take about 30 minutes, preferably at the end of the day, and practice nikan.”Nykan” in translation means “look inside”. This practice of cultivating gratitude was created in Japan by practitioners of Pure Land Buddhism.
MUTUAL GRATITUDE HELPS SAVING THE FAMILY Mutual gratitude is a key factor in maintaining a happy and reliable marriage. Spousal gratitude is understood as a situation in which each of the spouses knows that the partner truly appreciates him and does not forget to say “thank you” for all the good that he does for him.
GRATITUDE HELPS KEEP RELATIONSHIP Thank each other! This is the simplest thing you can do for your marriage.In the happiest and highest quality marriages, spouses are used to saying “thank you” to each other. A simple “thank you” proves that we value what the partner has done for us.
WHY IS IT USEFUL TO BE GRATEFUL? Nobody likes to deal with an ungrateful person. And the point is not even that after the favor done to him, we will not receive a response. As a rule, people who do not have a sense of gratitude are not very successful in life. Why is this happening?
RECIPE FOR HAPPINESS – BE GRATEFUL! We are all in a constant search for happiness.And it turns out that it has a very simple recipe! Feelings of gratitude, it turns out, stimulate the hypothalamus, a special area of ​​the brain that regulates tension and stress. When we thank someone sincerely, from the heart, the tension subsides, we experience a sense of pleasure. IMPORTANT REASONS TO SAY THANKS Gratitude is the antidote to being aggressive. If emotions are boiling every day with or without reason, just train yourself to say thank you to people as often as possible. You yourself will not notice how you begin to better understand others.
THANKS TO ALL! January 11 is the International Thank You Day. We are well aware of the importance of good manners, their necessity in everyday life, but we express most of our gratitude “on the machine”, without attaching much importance to it. Remember to say the magic word “thank you” as often as possible, and the world will become brighter!
WORDS THAT IMPROVE YOUR FEEL The ability to express gratitude improves a person’s morale. This is the conclusion made by psychologists from Northeastern University in Boston, USA.During the study, they examined the effect of gratitude on people’s mood and behavior.
HOW TO RESPOND TO HUMAN DISGRATEMENT? It often happens: you do a favor to a person, often to your detriment, and in return you get a dry “Thank you” in the best case. Moreover, it is spoken in such a manner, as if they did not need your care. How to respond to human ingratitude?
WHY A WORD THANKS IS MORE IMPORTANT THAN SEX AND MONEY? How often do you thank your husband for what he does for you and your family? You will be surprised: the usual word “thank you” can save your marriage much more effectively than delicious meals and visits to a psychologist! Why is it so difficult for us to say “thank you”? Why thank your husband?
A SIMPLE THANKS TO STRENGTHEN THE MARRIAGE When was the last time you said thank you to your partner? But gratitude can change your life and your relationship for the better.According to a study by the University of Georgia, this is a key condition for a harmonious life together.
MANY THANKS! HOW TO ENJOY THE KITS? I try to acquire the ability to appreciate what I have (here and now) and be grateful for it. The key to happiness is being grateful: people who cultivate appreciation are more likely to be in a good mood, feel a strong connection with others, have more friends, and are more likely to help others. They even sleep better and have less headaches!

☀️Gratitude makes us happy! …🤗University of California published data from an interesting experiment conducted in 2003. The participants were divided into two groups. For ten weeks, participants from the first group wrote a list of events every day for which they can be grateful – fate, chance or others. Participants from the second group during the same period recorded unpleasant or simply neutral events that happened to them during the day. Ten weeks later, it turned out that those in the first group felt much more satisfied with their lives.Isn’t that a reason to express gratitude every day? … 😁Data published on the American National Library of Medicine website: Feelings of gratitude stimulate the hypothalamus, a special area of ​​the brain that regulates tension and stress. When we thank someone sincerely, from the heart, the tension subsides, we experience a sense of pleasure. … 🙏 In order to be happy, you have to be grateful! … 🥰How to Practice Gratitude? … 📖Try, as participants in the above experiment, to write down every day what you can thank the past day for: good meetings, good purchases, pleasant company.Try to say the word “thank you” to people more often, to concentrate on the positive aspects of your life. … 🌝If something pleasant happens to you, say mentally: “I thank fate for all the good it gives me!” 🌟. #happiness #psychologyhappiness # gratitude # thank you # psychologist # psychology Dnipro # joy # motivation # positive # psychology #smile #happy #happiness #blondehair # Dnipro # anyasklyar

Publication from Anya Sklyar. Psychologist. Philosopher. (@anchiktigra_happy)

what is it and how to manage it?

If it becomes sad, cats scratch their souls, failures literally pursue, then it’s time to start keeping a diary of gratitude.Personal triumph can also be a reason to write down a couple of dozen “thanks”. This is a great way to stay on top of your luck and build on your success.

What is a gratitude journal?

A gratitude diary is a type of personal diary in which a person writes down what he feels grateful for. This is a psychological tool that helps to correct self-esteem and perception of the world. Such a diary is a kind of receiver that helps to tune life to the correct positive wave.

What is a gratitude journal for?

It is especially helpful to keep a gratitude journal during times of depression and bad mood. At these moments, a person needs good faith and optimism, it is important for him to see that there is something positive in every day. Here are some more reasons to start keeping a gratitude journal:

1. From a grumbler to become an adorer.

As a rule, it is easier for people to criticize others than to see that they are doing something nice for them.But as soon as you begin to notice that a colleague is holding the elevator door, and mom makes breakfast every morning, a neighbor takes care of the common front garden, although they are not obliged to do this, the attitude towards people around them changes.

2. Learn to enjoy the little things.

The inner discomfort disappears, instead comes the understanding that the world does not owe a person anything, but it gives so much. This allows people to see that they have much more than they think, and most importantly, that this is enough for happiness.

3. Become an optimist.

As soon as a person starts to complain about life, it is very difficult for him to stop. His perspective changes, and he continues to notice only the bad, losing sight of the good. A gratitude diary allows you to “readjust”. In order to have something to write in it, at first you will have to work hard and look for the good in your environment. Gradually, a person will automatically notice such things.

4. Move towards your goals and change your life.

And what if there is too little good in life and you have to change the environment to find it? It may not work out right away, but when a person sees that he has something to be grateful for, he will want to find other reasons for this.

5. Increase self-esteem and forgive offenders.

One way to be grateful is to say “thank you” to yourself for certain character traits or appearance, you can thank offenders or difficult situations in life that led to character building.

This is just a small part of what helps to change the gratitude diary.

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How to keep a gratitude journal?

1. Write by hand.

Unlike a personal diary, which can be kept in any way, a gratitude diary is still better to write by hand. This will be easy enough since the entries are short. This will help develop a certain reflex, because most people rarely use pen and paper. Over time, as soon as a person picks up a pen, his brain will instinctively scroll, for which he is grateful.

2. The first 100 thanks.

It is recommended to take a notebook or notebook and write at least 100 “thanks” in it to begin with.The coverage can be very large, life-size. It is worth starting with the first thing that comes to mind, and when the “crisis of thought” comes, it is necessary to retire in memories for years. Perhaps a person will be grateful for a bicycle donated by his parents for a decade, for a good mark given by the teacher in the certificate, although it was undeserved.

3. Thanksgiving Limit.

You need to set yourself a minimum for which you need to thank every day. Let it be, for example, 10 thanks a day.No matter how global they are, the main thing is that the minimum is observed. There is no maximum, the more gratitude there will be, the better.

4. Every day is a reason to say thank you.

You need to fill out the diary every day, this is important. The habit is said to be developed in 21 days. It is recommended to thank regularly for at least 3 months. The instinct of thanksgiving is very useful for normalizing self-esteem, good mood, optimism. Even if the phrases “thank you for the donor kidney” and “I am grateful for the fact that I woke up in a good mood today” are next to each other, both entries deserve attention.Happiness is in the little things.

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5. Thanks for the future.

One should be grateful not only for what already exists and is happening in life, but also for what one wants. This works in the same way as with the fulfillment of desires that need to be described in the present tense. Gratitude can sound like this: “I am grateful that my work brings me pleasure” (even if the work is terrible), “Thank you for bringing me closer to meeting my beloved man every day” (for single girls who dream of meeting a chosen one).

6. You can thank anyone.

A person can say “thank you” to people (friends, parents, relatives, casual passers-by), fate (the Universe, God), and himself. It is generally very useful to thank yourself, it helps in raising self-esteem, understanding that a person can do much more than he thinks. Gratitude can be impersonal, such as “thank you for my good health.”

7. Give thanks for failures and shortcomings.

The presence of a person’s shortcomings is also a reason for gratitude.You can safely take an example from the famous actress Tilda Swinton, who said in one of her interviews: “I am lucky that I am not beautiful! All attractive girlfriends and friends always depend on their appearance, she dictates to them how to behave and live. I am free from this, I do not need to correspond to anything. ” Seeing extra pounds in herself, a girl can thank them for encouraging her to go to the gym, now she has a new useful hobby. Having failed the interview, the guy can thank the failed employers for showing him what he needs to grow in.

8. Reread the diary.

A person makes all entries in the diary, first of all, for himself, in order to see how much good and positive in his life. To remember this, you need to periodically re-read the diary.

Do not dwell on the gratitude diary, the words written in it can be said directly to the addressee. Mom, friends, colleagues, even bystanders who have done something good will be pleased to hear “thank you” and get a sincere smile.This is a chain of goodness that will make the world a little better.

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90,000 5 Awesome iOS Launcher & Gratitude Logging Apps

Keeping a gratitude journal can lead to increased levels of alertness, enthusiasm, determination, optimism, and energy – and we can all be grateful for that.

Traditionally, thank you journals are kept with pens and paper notebooks, but now there are several well-designed digital thank you journals for iOS devices that allow us to develop the habit of writing down what we are most grateful for in our lives.In Oprah Winfrey’s words: “Be grateful for what you have; you will have more. If you concentrate on what you don’t have, you will never have enough. ”

Gratitude Magazine ($ 2.99)

The Gratitude Journal app, called Life Changing App, is a universal app that uses iCloud to sync journal entries across devices. Its traditional paper diary look includes various font styles, ratings, daily quotes, and the ability to add multiple entries (with timestamps) per day, up to three photos per journal entry.


Gratitude Journal automatically lists your content in a bulleted list that begins with the heading “Today I’m grateful for …”. This setting makes for quick but thoughtful recordings.

iPhone / iPad Thank You Magazine ($ 0.99 / $ 2.99)

Gratitude Journal is one of the most popular (albeit somewhat outdated) apps in its genre, sold separately for iPhone and iPad [no longer available]. Gratitude Journal includes inspirational quotes, a daily reminder, custom fonts, password protection, and the ability to add a rating and attach a photo to a journal entry.

Application Quickhand Font provides a simple handwriting style with all the benefits of a digital application. In-app entries can be emailed and sent as PDF, or sent directly to the printer. You can even use daily quotes as inspirational writing tips. The entries are organized by calendar date, but they cannot be filtered by the rating of the entries, and they also do not have a tag function – and the application has not been updated for a while, so there is no optimization for the new iPhone screen sizes.

Thank You Diary (Free)

Gratitude Diary is a free easy-to-use journal application that allows you to enter multiple entries per day. For each entry, you must provide a specific title and details of what you are grateful for. Unfortunately, the app does not contain quotes or the ability to add photos, nor can you export or share entries.

Thanks Diary saves entries organized by calendar date, and this can be useful for users who do not want or need a lot of functions.

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