Sometimes all we need to begin a new habit is a bit of structure. A template provides a format you can follow each day, so you're not starting from scratch.
Removes decision fatigue – you know exactly what to do
Ensures key elements are covered every day
Creates a comforting ritual that signals "gratitude mode"
Makes it easy to track progress and see patterns
A simple, effective structure that many people use. Adapt it to your preferences.
Start by noting the date. Dating your entries helps you see your journey over time.
Monday, January 5, 2026
Write down 1–3 things you are grateful for. Bullet points or short paragraphs work well.
• The lively team brainstorm that made me feel creative and heard • The delicious pasta dinner my partner cooked • The cool, crisp morning walk that lifted my mood
Add a short note about why you're grateful. This connects you emotionally with the statement.
"I'm grateful for my morning coffee because the warmth and quiet moment helps me start the day calmly."
If using a specific prompt, write it here with your answer below.
Prompt: "Name a challenge that taught you something positive." Reflection: "The project delay taught me patience..."
A quick mood check-in: smiley face, 1–10 scale, or one word describing your mood.
Mood: Content
End with a short affirmation or reminder to bookend the entry.
"There is always something to be thankful for."
Prompt: "What is a simple pleasure you noticed today?"
"The smell of that first cup of coffee at 7 AM. I paused just to breathe it in. It gave me a little moment of peace."
"I realized today that even on an 'ordinary' day, there were so many pockets of goodness. I want to pay more attention to them."