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Gratitude Journal

Difficulty: ★ ☆☆☆☆ 10 min Mood Improvement

A daily practice of recording things you're grateful for to boost positive emotions.

About This Exercise

Gratitude journaling is a simple but powerful practice that involves regularly recording things you're thankful for. Research shows that focusing on gratitude can significantly increase happiness, reduce depression, and improve overall well-being.

This exercise helps shift your attention from what's lacking or problematic in your life to the positive aspects you might otherwise take for granted.

Benefits

  • Increases positive emotions
  • Reduces symptoms of depression
  • Improves sleep quality
  • Enhances empathy and reduces aggression
  • Builds resilience during challenging times

Instructions

You'll need a notebook, journal, or digital document dedicated to your gratitude practice. Choose a consistent time each day for your practice - many people prefer mornings or evenings.

Find a quiet, comfortable space where you can reflect without interruptions.

Step-by-Step Guide

Decide when you'll practice gratitude journaling:

  • Morning: Sets a positive tone for the day
  • Evening: Helps reflect on positive aspects of your day

Choose a time when you have 5-10 minutes of uninterrupted quiet.

Prepare your journaling environment:

  • Choose a comfortable, quiet space
  • Have your journal and pen ready
  • Consider making this a ritual (e.g., with a cup of tea or soft music)
  • Turn off notifications or other distractions

Before writing, take a few moments to:

  1. Take three deep breaths
  2. Close your eyes if comfortable
  3. Ask yourself: "What am I grateful for today?"
  4. Let your mind wander to positive experiences, people, or things

In your journal, write down three things you're grateful for. For each one:

  1. Be specific (e.g., not just "my friend" but "my friend's supportive text this morning")
  2. Include details about why you're grateful for this
  3. Notice any positive feelings that arise as you write

Try to find new things to be grateful for each day, though some repetition is natural.

To enhance your gratitude practice, try one of these extensions:

  • Write a brief gratitude letter to someone (you don't have to send it)
  • Take a photo of something you're grateful for each day
  • Share one gratitude with a friend or family member
  • Reflect on a challenge and find something to be grateful for within it

Track Your Progress

Please log in or create an account to mark this exercise as complete and track your progress.

Exercise Tips

  • Find a quiet, comfortable space with minimal distractions.
  • Set aside dedicated time to focus on this exercise.
  • Approach with an open mind and without judgment.
  • Remember that practice makes progress - be patient with yourself.

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