Gratitude

JOURNAL
D I D YO U K N O W ?
What is gratitude
and what does it look like?

Regularly updating a
Try to describe or draw a picture of
the way gratitude feels. Is it bright or
gratitude journal subtle? Big or small? What shape is it?
Let your imagination manifest it!
helps to lower stress levels and gain a sense of
calm and happiness.*

What does gratitude mean to you?

MORE BENEFITS...

It increases
positivity
It improves

It helps you
self-esteem
sleep better
“Let us be grateful to “No one has ever become
It makes you people who make us poor by giving.”
It reduces

stress happier happy; they are the

charming gardeners who
-Anne Frank

make our souls blossom.”

- Marcel Proust
*Jessen, L. (2015, July 8). The Benefits of a Gratitude Journal and How to Maintain One. HuffPost.
Retrieved from https://www.huffpost.com.
 WRITE IT!

C E L E B R AT E

the every day

Take a moment to appreciate
the good things in your life.
Write it on a leaf. Having
trouble getting started? Think
of things in these categories.

BIG OR SMALL
Achieve a big goal lately? Or
take a small step in the right
direction? Show gratitude for
that.

INTERNAL OR EXTERNAL
It’s great to have gratitude for
yourself and your abilities, but
you can also show thanks for
other people, places, or things
in your life.

PA S T, P R E S E N T,
OR FUTURE
Whether you’re thankful for a
memory, grateful for aspects
of your life today, or looking
forward to events that have
yet to come, express it here!
 ratitude I
g S
A 2 REFLECT take time to think about
O F the ideas from your list.

CY
How did these things come to be? Think about causes
E

and effects, and how your life has improved because

IC

CL
of the people and situations. By taking a closer look
P R AC T

E
at the positive aspects of your life, you may find even
more things to be grateful for!
E

look for opportunities

H

3 E X P R E SS
to say thank you.
T

This is an important step toward taking your gratitude

lifestyle to the next level. There are many ways to
express gratitude, from keeping a gratitude journal,
to writing thank you notes, or simply thanking
someone for their valuable contribution to your life.

1
look for people, places, 4 keep a grateful attitude
and things that you value
RECOGNIZE G I V E B AC K
at the top of your mind
or improve your life. This could be anything from by making a positive difference at home or in your
beautiful flowers, to fresh-baked cookies, to spending community. Not only will you feel good, but others
time with a family member. Consider making a will feel grateful for your actions. This way the cycle
physical or mental list — the more you look for can spread and start again, and the additive effects of
things to be grateful for, the more you will find! many grateful givers can be shared by all.
I A M G R AT E F U L F O R . . .
SENSES
things around me
Take time throughout your day to note positive things that happen, or
capture a happy moment. Appreciate the small things... your coffee
order is correct, you’re wearing your favorite sweater, you got an ‘A’ on
that paper... it’s amazing how much good can happen in one day.

MORNING: AFTERNOON: N I G H T:
I A M G R AT E F U L F O R . . .
R E L AT I O N S H I P S
my family
I AM THANKFUL FOR
F A M I LY O R F R I E N D S N A M E ( S )

T H E Y I M PA C T M Y L I F E B Y: I A P P R E C I AT E T H E WAY T H AT T H E Y: I W I L L S H A R E M Y G R AT I T U D E B Y:
C E L E B R AT E

TA K E T I M E
It’s important to appreciate the “small things”
around us. Notice the details. There is a simplistic
the every day beauty in the things we encounter on a daily basis.
Take a moment to note some of these things you
encounter... a favorite song on the radio, a great
pair of cozy socks...

AT H O M E : IN THE CAR: AT W O R K / S C H O O L :
 et to
s y a n d forg ws! It
o g et bu . G o od ne
It’s ea
sy t ud e just a
e fo r gratit e thankful...
make
tim g to b ugh to t
ta ke lon d a y is eno tha
does n ’t
n t in you r
a n d things
ome ople
brief m dge the pe
w le
ackno te.
a p precia
you PS rs. HA P PY
E S E S T A M tle reminde
T H sy li t
OUT as ea
CUT h e r page
on the
o t mirror.
n e o n your
o
Hang ur car.
o n e in yo nd!
Stic k
e w it h a frie HE RT
on A
Share

TED U
IF

P
L
FR
I E N DS

TA K E S
IT

A
VILL AGE
 TRACKING A grateful outlook has been proven to increase happiness levels.
As you focus on being grateful, use the grid above to keep track of

date
happiness your day-to-day feelings of happiness. Use a different color or an
emoji face to represent good, ok, or bad days, and watch as your
happiness increases as you live a more grateful life.

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
month
JAN

FEB

MAR

APR

MAY

JUN

JUL

AUG

SEP

OCT

NOV

DEC

LITTLE REMINDERS
Who am I How do I show my
grateful for ? gratitude ?
Mom? Teacher? Co-workers? Write down a list below and
use the ideas on the right to show them how much you care!

SAY IT
I appreciate what you did.
Thank you for thinking of me.
Thank you for your time today.
I value and respect your opinion.
I am so thankful for what you did.
I wanted to take the time to thank you.
I really appreciate your help. Thank you.
Your kind words warmed my heart.

KES
TA
IT

SHOW IT
GE

Write a thank you note

A

L
A VIL
Buy or make a card / gift
Give a high five / hug
Help do chores
Make food
Do a favor / act of kindness
Encourage them
Listen to them
Spend time with them
Make a phone call
Send a text
Go for a visit
Always look for the
Life doesn’t always go our way.
silver
When something challenging happens, it’s lining
important to look for the positive side, and
focus on what to be grateful for.

Many important people in history have

demonstrated how they seek out a silver
lining. Read some of the ways these
individuals put a positive spin on their
challenges.
 every day
1 2 W E E K S O F G R AT I T U D E Take time at least once a day to make note of
something you’re grateful for... try it for 12 weeks so it
becomes part of your routine.

WEEK ONE WEEK THREE

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WEEK TWO WEEK FOUR

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1 2 W E E K S O F G R AT I T U D E

WEEK FIVE WEEK SEVEN

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WEEK SIX WEEK EIGHT

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1 2 W E E K S O F G R AT I T U D E

WEEK NINE WEEK ELEVEN

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WEEK TEN W E E K T W E LV E

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