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Mindfulness Practice

Gratitude Journal

Write down what you're grateful for today

No entries yet. Start your gratitude practice!

Write down a few things that went well, building the habit of noticing them. Entries stay in your browser and are visible only to you.

The effect is not about forced positivity. What changes is attention: deliberately looking for things worth recording makes you more likely to notice them during the day, which is where the benefit comes from.

How to use it

  1. Write down a few specific things that went well.
  2. Note briefly why each one mattered.
  3. Return regularly rather than only on difficult days.

Writing entries that are worth writing

  • Be specific. A particular conversation is far more effective than a general entry about friends.
  • Include why it mattered. The reflection does more work than the list itself.
  • Vary what you record. Repeating the same entries daily makes the exercise mechanical.
  • A few times a week is often better than daily. Doing it every day can make it routine enough to lose its effect.
  • Include small things. Ordinary moments are the point; waiting for something significant defeats the exercise.

A note on scope

These are general wellbeing exercises, not medical advice. If you have a health condition, are recovering from injury, or find that an exercise causes pain rather than mild discomfort, speak to a qualified professional rather than working through it.

Frequently asked questions

Does gratitude journalling actually work?
There is reasonable research support for modest improvements in wellbeing. The likely mechanism is attentional: looking for things to record makes you notice more of them as they happen.
How often should I write?
A few times a week is often more effective than daily. Writing every day can become routine enough that it stops prompting genuine reflection.
Are my entries private?
Yes. Entries are stored in your browser and are not transmitted anywhere or visible to anyone else.