Gratitude
Journal
Property of:
Why Using This
Gratitude? Book
Life can be challenging. On days when nothing seems to be going Studies have found that grateful writing, which you can
your way, it can be particularly difficult to recognize aspects of practice in this journal, can improve your well-being in
your life that you appreciate. It is during these difficult times when meaningful ways.
practicing gratitude can be the most helpful.
We’ve designed this book to prompt you to reflect on things
Practicing gratitude isn’t just about feeling appreciative when that make you feel grateful. Use this journal in whatever
things are going well. It’s about acknowledging what you have, way feels helpful to you. While some benefit from practicing
instead of focusing on what’s missing. It’s about the glass half full gratitude daily, others may prefer to do so a couple of times
rather than half empty. You may be struggling with school or a a week or even weekly. Fill it out when you want and how
relationship, but chances are there is some area in your life in which you want. Don’t worry about spelling, sentence structure, or
things are going well…or, perhaps, not as badly. grammar—the important thing is to write about the things in
your life for which you’re thankful.
When you start looking for something to appreciate, the odds are
higher that you’ll find it. Doing this can have powerful effects on We want to acknowledge that it’s not always easy identifying
your mood and the way you see your life. things for which you feel grateful, especially in times of stress.
That’s okay. Start small and try to identify a few things that are
going right in your life, even if you don’t feel grateful for them
Research shows that practicing gratitude deepens relationships,
at the moment. It may feel like a stretch at first, especially
increases happiness and improves physical and mental health.
if you’re not used to doing this. Don’t worry: the more you
People who practice gratitude are less focused on competing with
practice and write in this gratitude journal, the more genuine
others, which allows them to focus on their own contentment.
and natural it will become.
While society seems to promise that a prestigious internship or
a new gadget will bring happiness, gratitude is an invitation to be
happy with what you already have. Gratitude helps you savor the
good things in life—big and small—so that you don’t miss them in
pursuit of the elusive next big thing.
3 things I’m grateful for today...
“This is a 2
wonderful day.
I’ve never seen
this one before.”
3
-Maya Angelou
Date: / /
Memories I’m grateful for:
Date: / /
What made you laugh today?
Date: / /
Things I appreciate about myself are...
(Circle all that apply and add your own.)
Sarcastic Good Listener
Hardworking
Silly
“Gratitude turns Adventurous
what we have Optimistic Loyal
into enough.” Adaptable
Funny
Passionate
Practical
Creative
Stylish
—Melody Bettie Cautious
Spontaneous
Date: / /
Doodle three things that added joy to
your day...
Date: / /
My life would be a lot less sweet
without (Fill in the blanks.)
,
,
and
.
Date: / /
Write about a memory from when you were
young that makes you smile.
“Give thanks for
a little and you
will find a lot.”
—Hausa Proverb
Date: / /
Write or draw something you’re grateful for
about yourself.
(e.g., Your Kindness, Your Curiosity, Etc.)
Date: / /
Someone who made me laugh or smile
this week...
Date: / /
Today I am grateful for...
“You only live
once, but if you
do it right, once
is enough.”
-Mae West
Date: / /
What is different today than a year ago
that you are grateful for?
Date: / /
J O X S R T A N Y B E Z B R M
What was something that was hard to do
P Z M I A V P Z H T H B Z I I but you are grateful you did?
W Q O S F D R U E C M L E H N
E D U T I T A R G O N E Y Y D
P S M G F I E J K J K B K J F
S E L F C O M P A S S I O N U
Y N B W C S K E J D E U M A L
B T J R L O S Y Q X R I T T N
Z V I E E I V R I N A V C U E
H L E N C A S U A M C I B R S
E P F R U P T L D O F N R E S
B R E V W M I H C T L L Z J J
G X T V Z N M U E B E E J Q Z
E L M Q G I Q O N X S H L J W
M I N D S E T J C P Y H S B I
Gratitude Journaling
Self-care Sleep
Mindfulness Breathe
Self-compassion Exercise
Mindset Nature
Community
Date: / /
What was something that went well
today?
Today: / /
Date: / /
Think of someone from your past that
taught you something about yourself
and write about it.
Date: / /
Write or draw three things you rely on to
help get you through the day. (e.g., Coffee,
Music, Etc.)
“Focus on the
good in life.”
—Unknown
Date: / /
What is something you are good at?
“Expect nothing
and appreciate
everything.”
—Unknown
Date: / /
What was something beautiful you saw
today?
Date: / /
Close your eyes, take a breath and imagine
a place you’re grateful you’ve visited. Draw
or describe the place.
“Look up at
the stars and
not down at
your feet.”
—Stephen Hawking
Date: / /
What or who made your day a bit more During challenging times I am grateful
enjoyable? for…
Date: / / Date: / /
Gratitude is There are lots of
self-care. ways to practice
Self-care doesn’t have to stop here. Self-care refers
self-care.
to activities and practices that can help you reduce
your stress and enhance your overall well-being, The important thing is to make self-care a priority
like practicing gratitude. Self-care is more than in your schedule. Here are some ideas for practicing
an occasional treat, but a way of living each day self-care:
that incorporates practices and behaviors that ● Journal ● Stretch
help you feel refreshed, re-energized and rested. ● Sleep ● Listen to music
Everyone deals with stress differently, and everyone’s ● Exercise ● Have a 3 minute dance party
preferences for practicing self-care are different as ● Do something you love ● Practice self-compassion;
well. ● Meditate treat yourself like you would
● Hang out with friends and treat your best friend
family ● Take time for yourself
● Download the Thrive at UT ● Do something creative
app ● Visit the MindBody Labs
● Schedule breaks ● Unplug from technology
● Go for a walk ● Practice deep breathing
● Cook something ● Take a nap
● Practice yoga ● Spend time in nature
