Created by Dr. Martin Shapiro
Created by Dr. Martin Shapiro
Overview
Gratitude journaling is the habit of recording and reflecting on things that make you happy and for which you are grateful in your life.
Keeping a gratitude journal is a popular practice in positive psychology.
Dr. Robert Emmons and his students at the University of California, Davis, found that participants who kept a gratitude journal for ten weeks reported greater optimism and life satisfaction and fewer symptoms of illness than control groups.
In this activity, you will download a worksheet that has prompts for keeping a gratitude journal for one week.
Instructions
1st: Pick a method for keeping a journal
There are free online journaling websites such as:
There are free smartphone apps for journals such as:
You can create a Word document or Excel Spreadsheet on your computer
Finally, you can keep a journal with pen and paper.
2nd: Set aside 5 minutes each day to write in your journal.
3rd: Answer at least three of the prompts each day for at least one week. This list is only a partial list of prompts from Happierhuman.com and Gratitude Blog. Visit these websites for more gratitude prompts. Try not to find different prompts to respond to each day.
Who is someone that consistently makes your life easier, and why?
Write about something positive that happened to you recently that made you feel more fortunate.
Name five things that make you smile. Reflect on how these affect your mood.
Write down five objects found in nature you're grateful for.
What makes you appreciate your college experience the most? Is it what you learn, people you met, a classmate, or a teacher? Explain your answer.
List three qualities you admire about yourself.
What makes you laugh really hard, and how can you make yourself laugh more often?
What are 10 items you own that make your life easier (technology, appliances, etc.)?
What are some things you love about your personal style and clothing choices?
How can doing good for others make you happier than doing things for yourself?
Write down ideas on how you can be more accepting of those who are different from you. How can doing this improve your quality of life?
What do you love most about the time you are living in?
What privilege do you enjoy that others might not?
What excites you about the future?
4th: When you've completed one week of your gratitude journal, fill out the worksheet.
(Activity Lab)
Additional Information
Worksheet.
Download by clicking the upper right box (box with arrow)
Worksheet.
Download by clicking the upper right box (box with arrow)
Worksheet.
Download by clicking the upper right box (box with arrow)
Worksheet.
Download by clicking the upper right box (box with arrow)
Worksheet.
Download by clicking the upper right box (box with arrow)
Worksheet.
Download by clicking the upper right box (box with arrow)