Daily time commitment: 5 minutes

What it involves: Once a day, you’ll practice expressing gratitude through a brief writing exercise.

Instructions

• First, find something to write on, such as your phone, or a notebook. Then, write down three things for which you feel grateful. You can even write down three things that went well that day.
• Then, write down three things for which you feel grateful. It's important to keep a physical record of what you write so that you can go back to it later.
• The timing of when you want to write is up to you.

Few tips

• Don't do this exercise only in your head, and be as specific as possible. Go for depth over breadth.
• Go for depth. Try elaborating in detail about the person, event, or thing for which you feel grateful instead of a superficial list of many things.
  • Try and answer the questions "Why am I grateful for this?", "Why did this good thing happen?"
• You can use this template if you like:
  • “I am grateful for ___________, because ________________”

Other resources


Instructional video