My Gratitude Journal

Take a moment each day (or whenever you like!) to reflect on the good things in your life. Practicing gratitude helps train your brain to notice more positivity!

Today's Good Things

Date:

1. What is one good thing that happened today or recently?
   
   
   
   
   
   
   Why did this make you feel good?
   
   
   
   
   
   
   
   
   
   
   
   

2. What is a second good thing that happened today or recently?
   
   
   
   
   
   
   Why did this make you feel good?
   
   
   
   
   
   
   
   
   
   
   
   

3. What is a third good thing that happened today or recently?
   
   
   
   
   
   
   Why did this make you feel good?
   
   
   
   
   
   
   
   
   
   
   
   

Reflect and Appreciate

How do you feel after thinking about these good things?

Gratitude Letter Writing Guide

Writing a letter of gratitude is a powerful way to express your appreciation to someone who has positively impacted your life. It benefits both the person receiving the letter and you!

Step 1: Choose Your Recipient

Think of a specific person you are truly grateful for. This could be a family member, a friend, a teacher, a coach, or anyone who has made a difference in your life.

• Who are you choosing to write to?
  
  
  

Step 2: Brainstorm Specific Actions & Impacts

What specific things did this person do that you are grateful for? How did their actions impact you? Be as detailed as possible.

• List 2-3 specific actions or moments:
  
  
  
  
  
  
  
  
  

• How did these actions make you feel or change things for you?
  
  
  
  
  
  
  
  
  
  
  
  

Step 3: Draft Your Letter (Use the space below)

Use your brainstormed ideas to draft a heartfelt letter. Here's a suggested structure:

1. Opening: Start by addressing the person directly.
   • Example:

Teacher Script: Gratitude

Introduction (Slide 1)

"Good morning/afternoon, everyone! Today, we're going to explore something incredibly powerful that you already have within you: gratitude. Has anyone ever heard the phrase, 'a grateful heart is a magnet for miracles'? We're going to find out how that might actually be true, not just for your feelings, but for your brain!"

Quick Share-Out: Things I'm Grateful For (Slide 2)

"To get us started, I want everyone to take just one minute to think of one thing, big or small, that you are grateful for right now. It could be anything! Maybe it’s a warm cup of coffee this morning, a funny meme you saw, or a friend who helped you with homework. Just one thing. Once you have it, I'd like a few volunteers to share."

Listen to student responses, affirming their shares.

"Excellent! Thank you for sharing. Even just thinking about those things can give us a little boost, right?"

What is Gratitude? (Slide 3)

"So, what is gratitude? It's more than just saying 'thank you.' It's about truly noticing and appreciating the good things in your life. It's that positive feeling you get when you recognize a kindness, a blessing, or something wonderful around you. It's about looking for the good, even when things are tough."

The Science of Thankfulness (Slide 4)

"Now, for the cool part – the science! When you feel grateful, your brain actually releases special chemicals. Think of them as your brain's 'feel-good' messengers: dopamine and serotonin. These are the same chemicals that make you feel happy, motivated, and calm. The more you practice gratitude, the more your brain gets used to releasing these chemicals, making it easier for you to feel positive emotions. It's like exercising a muscle – the more you use your gratitude muscle, the stronger it gets, and the more easily your brain finds reasons to be happy!"

Benefits of Being Grateful (Slide 5)

"Beyond just feeling good in the moment, practicing gratitude has a lot of amazing benefits:

• Happier Moods: It genuinely boosts your overall happiness and can even help reduce negative feelings like sadness or anger.
• Stronger Relationships: When you appreciate others and show it, you build stronger connections and make people feel valued.
• Better Sleep: It helps calm your mind, making it easier to fall asleep and get more restful sleep.
• Reduced Stress: It can change how your brain reacts to stressful situations, helping you feel more in control.
• Increased Resilience: This means it helps you 'bounce back' from difficult times more easily. When you remember the good, challenges don't seem as overwhelming.

Think about it: who doesn't want more happiness, better friendships, and less stress? Gratitude can help with all of that!"

Activity: "Three Good Things" (Slide 6)

"Now, let's put this into practice with an activity called 'Three Good Things.' This is a simple, proven way to train your brain to notice the positive.

I'm going to hand out these Gratitude Journal Templates. On your template, I want you to write down three positive things that happened today or recently. It could be something big, like getting a good grade, or something small, like enjoying a favorite song. After each one, briefly explain why it made you feel good or why you're grateful for it.

You'll have about 10 minutes for this. Focus on specifics, and let yourselves really feel the appreciation. I'll be walking around if you have any questions."

Circulate and assist students. After 10 minutes, bring them back together.

"How was that experience? Did anyone find it easier or harder than they expected?"

Writing a Gratitude Letter (Slide 7-8)

"Another incredibly powerful way to practice gratitude is by writing a gratitude letter. This is a special letter written to someone who has positively impacted your life. It’s a chance to really tell them how much you appreciate them and why their actions mattered to you.

We’re going to give you a Gratitude Letter Writing Guide to help you get started. For the next few minutes, I want you to think about who you might write this letter to, and start drafting some ideas or even the beginning of your letter. It doesn't have to be finished today, but let's get those thoughts flowing."

Give students about 5-7 minutes to brainstorm and begin drafting.

The Ripple Effect of Gratitude (Slide 9)

"Alright, let's bring it back together. We've talked about the science, the benefits, and we've even practiced gratitude. How might consistently practicing gratitude change your daily life? And how might it impact the lives of those around you, like the person you might write that letter to?"

Facilitate a brief discussion. Encourage students to share their insights.

"That's right, gratitude creates a 'ripple effect.' When you're grateful, you're happier, and that positivity can spread to your friends, family, and even people you don't know very well. It truly is a powerful force for good."

Cool Down: Gratitude Reflection (Slide 10)

"To wrap up our lesson today, I want you to complete a quick Cool Down: Gratitude Reflection. Just take a moment to reflect on one new thing you learned or one way you might try to practice gratitude this week."

Distribute cool-down slips.

"Remember, gratitude is a muscle – the more you use it, the stronger it gets! Thank you all for your engagement and for exploring the power of thankfulness today. Keep looking for the good!"

Cool Down: Gratitude Reflection

Take a few moments to reflect on today's lesson about gratitude.

1. What is one new thing you learned about gratitude or its benefits?
   
   
   
   
   
   

2. What is one way you might try to practice gratitude in your own life this week?
   
   
   
   
   
   
   
   
   
   
   

Warm Up: Gratitude Share-Out

Take a moment to think of one thing, big or small, that you are grateful for right now.

It could be:

• Something you saw or heard this morning.
• A kind action someone did for you.
• Something you're looking forward to.
• A simple pleasure (like a good snack or your favorite song).

Be ready to share with the class! We'll go around and hear what you're thankful for today.