Skip to content
BHAVTU
← Methods

B · Affirmations & writing · 5 min · Free

Gratitude journaling

Three gratitude prompts, one positive moment and one person or experience — with optional photo or voice note and a weekly recap.

Steps

  1. Answer the three prompts.
  2. Note one positive moment and one person or experience.
  3. Optionally attach a photo or voice note.
  4. Review your weekly recap; export privately to PDF.

Background

Studies such as Emmons & McCullough (2003) found that brief regular gratitude writing was associated with modest improvements in well-being for some participants. Effects vary between people and studies.

Limitations

  • Gratitude practice is not a treatment for depression; please seek professional support if you are struggling.

Sources

  • secondaryEmmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens. Journal of Personality and Social Psychology, 84(2), 377–389.