Professional Documents
Culture Documents
Gratitude Journal
Gratitude Journal
Gratitude Journal
AWESOME
ENDS IN
ME!
Weekly Gratitude Journal
1
BULLIES OUT WEEKLY GRATITUDE JOURNAL
WHAT IS A GRATITUDE
JOURNAL FOR?
A gratitude journal is, quite simply, a tool to keep There are so many things you might be thankful for.
track of the good things in life. No matter how It doesn’t matter how simple it is, if it made you feel
difficult and defeating life can sometimes feel, there happy, then it’s important.
is always something to feel grateful for.
Keeping a journal has been proven to help increase
This journal is a place for you to think about, and be happiness and lower stress. Write it down or draw it
grateful for, the good things in your life. That could and try and explain what it was about the event that
be: made you happy!
k Family and friends This Gratitude Journal is for 30 days. If you need
k Your pets additional pages, photocopy them before you start
filling them out or simply download another journal
k Sunny days from our website.
k A walk in the park
k A favourite meal
k Hearing your favourite song
BENEFITS OF KEEPING A
GRATITUDE JOURNAL
We all have the ability and opportunity to cultivate gratitude. Rather than complain about the things you think
you deserve, take a few moments to focus on all that you have. Developing an “attitude of gratitude” is one of
the simplest ways to improve your satisfaction with life.
k Gratitude journaling, like many gratitude k Keeping a gratitude journal helps you learn
practices, can lower your stress levels more about yourself and become more self-
k It can help you feel calmer, especially at night aware
k Journaling can give you a new perspective on k Your gratitude journal is for your eyes only, so
what is important to you and what you truly you can write anything you feel without worrying
appreciate in your life about judgment from others
k By noting what you are grateful for, you can gain k On days when you feel blue, you can read
clarity on what you want to have more of in your through your gratitude journal to readjust your
life and what you can do without attitude and remember all the good things in
your life (Jessen, 2015)
k Gratitude journaling can help you find out and
focus on what really matters to you
2
BULLIES OUT WEEKLY GRATITUDE JOURNAL
Your gratitude journal or log is a personal The above are just examples of things you might
endeavour that must be unique to you and your life. feel grateful for. Some other suggestions are:
No one can tell you what you should be grateful for k Write about a person in your life that you’re
but here are some suggestions that might help if especially grateful for and why.
you’re struggling in the beginning. k What skills or abilities are you thankful to have?
k What is there about a challenge you’re
experiencing right now that you can be thankful
for?
k What are you taking for granted about your day
to day that you can be thankful for?
Example 1
k List 5 people in your life who are hard to get
I am grateful for ... my friends Lucy and along with—and write down at least one quality
Adam. for each that you are grateful for.
k What materialistic items are you most grateful
Because ... they asked me if I was ok this for?
morning when they saw I was sad. This
made me feel better and not so worried k Write about the music you’re thankful to be able
about what happened at school. to listen to and why.
k Who has done something this week to help you
I will ... talk to them next time when I am or make your life easier and how can you thank
feeling sad. them?
k What foods or meals are you most thankful for?
k What elements of nature are you grateful for
and why?
I am grateful for ... the lovely weather. On the following pages, you can now complete your
own ‘Gratitude Journal’
Because ... I was able to go to the park.
3
BULLIES OUT WEEKLY GRATITUDE JOURNAL
Date:________________
I Will …
Write one thing you like about yourself and/or one thing
you have achieved that you are proud of:
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
List one challenging How many can you tick off this week?
situation or person
and what you are I helped someone
learning from it:
________________________________ I spent time outside
________________________________
I laughed with my friends
________________________________
________________________________
________________________________
Write about your favourite moment
________________________________
from this week:
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
5
BULLIES OUT WEEKLY GRATITUDE JOURNAL
Date:________________
I Will …
Write one thing you like about yourself and/or one thing
you have achieved that you are proud of:
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
List one challenging How many can you tick off this week?
situation or person
and what you are I helped someone
learning from it:
________________________________ I spent time outside
________________________________
I laughed with my friends
________________________________
________________________________
________________________________
Write about your favourite moment
________________________________
from this week:
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
7
BULLIES OUT WEEKLY GRATITUDE JOURNAL
Date:________________
I Will …
Write one thing you like about yourself and/or one thing
you have achieved that you are proud of:
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
List one challenging How many can you tick off this week?
situation or person
and what you are I helped someone
learning from it:
________________________________ I spent time outside
________________________________
I laughed with my friends
________________________________
________________________________
________________________________
Write about your favourite moment
________________________________
from this week:
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
9
BULLIES OUT WEEKLY GRATITUDE JOURNAL
Date:________________
I Will …
Write one thing you like about yourself and/or one thing
you have achieved that you are proud of:
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
List one challenging How many can you tick off this week?
situation or person
and what you are I helped someone
learning from it:
________________________________ I spent time outside
________________________________
I laughed with my friends
________________________________
________________________________
________________________________
Write about your favourite moment
________________________________
from this week:
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
11
BULLIES OUT WEEKLY GRATITUDE JOURNAL
30 DAY REFLECTION
you change
______________________________________________________________
______________________________________________________________
do daily
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
My Thoughts ______________________________________________________________
________________________________
________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
________________________________ ______________________________________________________________
12
BULLIES OUT WEEKLY GRATITUDE JOURNAL
LOOKING FORWARD
Goals and Intentions Affirmations
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
______________________________________________________________ ________________________________
13
BULLIES OUT WEEKLY GRATITUDE JOURNAL
14
BULLIES OUT WEEKLY GRATITUDE JOURNAL
15
BULLIES OUT WEEKLY GRATITUDE JOURNAL
To find
out more
visit
© Copyright Bullies Out 2020. Registered Charity no. 1123070.
16