Introduction
🎯 Lesson Objective
Learn how to journal with gratitude to increase contentment, reduce negativity, and build perspective - especially during difficult seasons.
Check out the video version of this lesson here:
What?
What Is Gratitude Journaling?
Gratitude journaling is the practice of writing down things you’re thankful for.
It helps you slow down, become more present, and appreciate what’s already good in your life.
You can simply list what you’re grateful for—but it’s even more powerful when you pause to reflect why you’re grateful for each thing. This insight can help you design a life that aligns with what really matters.
🧩 Gratitude journaling appears in other methods like the 1-1-1 Method or 1-Line-Per-Day, but this lesson takes it deeper.
Who?
Who Should Use Gratitude Journaling?
Everyone can benefit from it—but it’s especially powerful for those:
Struggling with stress, anxiety, or low mood
Feeling stuck or dissatisfied with life
Wanting to build more awareness and emotional balance
⚠️ Note: Gratitude journaling isn’t a substitute for professional mental health support. It can complement—but not replace—clinical care.
How?
How to Practice Gratitude Journaling
Time needed: 5–10 minutes (once or twice a week is ideal)
Methods you can try:
📝 Freeform Journaling
Write down 3–5 things you're grateful for, and briefly explore why each one matters to you.
🏺 Gratitude Jar
Write your gratitudes on slips of paper and place them in a jar.
Revisit them on tough days as a tangible reminder of the good in your life.
🎯 Triple-3s Exercise
Use this simple 3x3 method when you need a structured prompt:
3 People – Who are you thankful for right now?
3 Sensory Experiences – What have you enjoyed lately? (A song, meal, film, etc.)
3 Memories – What moments bring you joy or meaning?
Draw a 3x3 grid (or use the printable resource) and jot down 1 item in each square.
💡 Research suggests that 1–2 gratitude sessions per week may be more effective than daily repetition—so focus on quality over quantity.
Do!
Now it’s Your Turn!
Let’s try it out.
📓 Do this now:
Try the Triple-3s method in your journal or download the printable resource
Use this as a moment to pause and recognize the people, experiences, and memories that make life meaningful
Activities
Get Involved!
🖨️ Print the Gratitude Journaling (Triple-3s) Resource
📝 Complete your Triple-3s in your notebook or on the template
💬 Share one thing you’re grateful for in the comments (optional)
