Writing down three good things each day is one of the simplest habits for a brighter mood. It trains your mind to notice what's going right, even on hard days. This free one-page journal holds a full week. Fill it in on your screen, or print it blank and keep it by your bed.
My Gratitude Week
Three good things a day. It's simpler than it sounds, and it works.
Each Day
Write three good things, big or small. Then note one kind thing you did or saw.
| Day | Three good things today | One kind thing I did or saw |
|---|---|---|
| Monday | ||
| Tuesday | ||
| Wednesday | ||
| Thursday | ||
| Friday | ||
| Saturday | ||
| Sunday |
At the End of the Week
Gratitude turns what we have into enough. Chances.org
How to make it a habit
- Pick a time, like right before bed or with your morning coffee, and keep the page where you'll see it.
- Be specific. "The smell of rain on my walk" sticks with you more than "the weather."
- Small things count. A warm shower, a text from a friend, a good cup of tea.
- On hard days, go easy on yourself. Even "I made it through today" is something to be grateful for.
- Share it. Doing it with a partner, friend, or grandchild makes it more fun.
Want to go deeper? Read How to Practice Gratitude When Life Is Hard, or see all the tools in The Chances Toolbox.