Gratitude Journal

Most gratitude journals are the same page printed ninety times. Three blank lines, a date at the top, and by week three you are writing “coffee” again and quietly feeling like you failed at being grateful. This one is built the other way round: nine different practices, one hundred and thirty-two prompts, and not one of them repeats.

What's inside — 100 pages, 5 parts

• Start here — which eight pages to print first, then it gets out of the way. Includes what the research actually found, and what it does not show
• The nine practices — three good things, the message you never sent, the full letter, subtraction, savouring, the outing, the other side, the list done properly, and two questions. Each gets a page explaining how it works, with the study named on the page
• Twelve weeks — three pages a week and a different practice every week. Week four is not week three with a new number on it
• By theme — people, senses, ordinary things, the past, the body, hard things, work, places, small wins, the season, close relationships, yourself
• Looking back — monthly reviews, a twelve-week comparison, a second letter, the year undated, and a page called Start again for the day you come back after a gap

Why you'll love it

• 132 prompts and none of them repeat — the full index is printed at the back, numbered, so you can check that yourself instead of taking our word for it
• The plain list is practice number eight, not the whole book — in the largest study run so far, simply listing things came out weakest of the six practices tested, and writing to a specific person came out strongest
• No streak, nothing counting the weeks you missed — falling short of a number you set yourself is linked to feeling worse, so you get three lines instead of ten
• The hard-things pages do not ask you to find a bright side — if today's honest answer is “nothing yet”, the page says so in print
• Cut-out cards — prompt cards for a wallet or a fridge, a pocket card of all nine practices, and a bookmark
• Undated and currency-free — it works whenever you start and wherever you are
• Four paper sizes — every size laid out properly for that sheet, not shrunk down from A4

Includes a hyperlinked digital edition for iPad, GoodNotes, Notability, Noteshelf and Xodo with tabs down the side, ink saver versions for the pages you reprint, and a 6-page guide with a two-week plan you can actually finish. 11 PDF files in total.

This is a self-reflection journal, not medical or psychological advice. Research on gratitude practices generally reports small effects on mood, and results vary a great deal between people.

Print at home or use on a tablet · Instant download · Pay once — no subscription, lifetime access.