Journal Your Gratitude

You are invited to post five things you are thankful for daily. Anyone can post. Grab a friend and hold each other accountable. Encourage your kids to post their gratitude. Cultivating the practice of gratitude has eight well-documented benefits:

  • Gratitude improves mental and emotional health
  • Gratitude improves physical health
  • Gratitude enhances empathy and reduces aggression
  • Gratitude helps you sleep better
  • Gratitude opens the door to deeper, more diverse relationships
  • Gratitude strengthens self-compassion
  • Gratitude cultivates your ability to focus on the present

Journal Your Gratitude

Post five things you are thankful for in the forum below. Focus on little things (a photo that makes you smile), things you take for granted (e.g., air conditioning), a phone call from someone special, a fond memory, the skills to take on a challenging task, using skills to cope with a difficult situation, something in nature, a kindness or something else.

Three Easy Steps

Here are the instructions. Try it once. If you like it, come back again and again.

  • Select the current month
  • Click reply and enter five things you are grateful for.
  • Click Submit

You do not need to register. It’s that simple! That’s it! Now give it a try. If you like it keep coming back.

Forum Navigation

July 2020


Evening breeze 

client progresses and perseverance 

technology allowing me to offer therapy from home 

my husband working hard to prepare for our new addition 

my smoothie blender


Being in the mood to workout

Being full and happy after an healthy meal

Being stable enough to sit with my sadness without fearing falling apart completely 

3 acts of kindness from a coworker

Getting some new pretty face masks




~ my therapist

~ the humorous sign that made me laugh on my drive

~ a warm breakfast that I took the time to savor

~ my cat greeting me when I return home

~ the feel of the fan on my skin and through my hair

~ Izzy


Today, I am grateful for:

-the funny sound of my dog Toast’s aggressive snoring

-our van is ready for pick up from the body shop 

-waking up a little before my alarm, and not feeling like I missed any sleep 

-planning a masked-up and distanced dog walk with an old friend 

-having really tasty leftovers for lunch



Today I am grateful for having air in my lungs 

I am grateful for having food in my home 

I am grateful for the connection with my grieving client today 

I am grateful for my health

I am grateful for the grief I feel as I process the loss of my mom. 


~ An adolescent robin losing his baby feathers

~ Making a delicious meal from scratch

~ My new herb garden

~ Getting to have telephone conversations with my dad and my daughter

~ Leading a successful class



Having a comfortable place to take the MBCT class at work

Getting rides from and back home

Finally prioritizing my health and scheduling all my overdue check ups 

Getting my prescription ready just in time

Having tasty leftovers waiting for me to get home after a really long day 



Waking up a little bit before the alarm feeling very rested

An effective workout followed by a very relaxing shower

Being able to focus and be efficient getting something really boring done at work 

Preparing myself a very delicious dinner

Yoga and how relaxed my body feels afterwards 

The breeze making my dress move and flow 

The AC after a bike ride in the heat

The fact that everyone speaks English here and it's so much easier to communicate than in any other country that I've lived in since I left my home country

The discovery of the polyvagal nerve theory

My schedule tomorrow morning clearing up unexpectedly 

Being able to pack a larger bag than antecipated for my small trip next week

Finding so many things to be grateful for during just one day 


Today, I am grateful for: 

-homemade French fries 

-a good snuggle after some tough news 

-Queer Eye on Netflix 

-beautiful vibrant purple blooms on the curly top iron weed in my rain garden

-my cat Doctor Donna’s adorable chubby belly


Today, I am grateful for:

-the assistance from a teammate at work 

-seeing a baby bird’s little fluff 

-smell of fresh brewed coffee 

- my dog Toast snuggling with me before work on the couch 

-having a/c in my car



Being able to focus and meditate for longer and connect with my body better than before with this week's home practice

My efforts with clean eating and working out showing results

Phone calls from friends I miss

Last day of work before vacation

Not having to work until as late as the other days this week

Not raining so I can bike

Beautiful tree shades to bike through to avoid the burning sun


Why Journal Your Gratitude

A Harvard study of 15,000 people found our minds are on mindless autopilot almost 60 percent of the day. A Texas Tech study found that when our minds are on autopilot 60-70 percent of our thoughts are negative. And that’s in the general population. People who are depressed or anxious think negative thoughts more than the general population. This is why developing the habit of noticing positives is so important to healing.

Good news! We Can Train Our Minds

We can train our minds to notice the positives in our lives. We train our minds by simply noticing the positives. We can speed our progress by journaling them and periodically looking back to celebrate progress. Practicing in a community increases our motivation and speeds learning to notice both the wanted and unwanted in our lives even more.

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