Kickstart Mental Health With Gratitude
Practice gratitude to improve your mental health.
A free, monthlong, self-guided virtual program to help you improve your mental well-being through daily journaling. Having a positive outlook in life can help improve your mental well-being. Sharing kindness and being mindful support this positive shift. This community program is appropriate for adults and children. Feel free to share this program with friends, family, teachers, and other youth leaders.
Get started today
Thank you for joining our 30-day program. We are grateful you are taking the time to discover gratitude. During the next 30 days, your journal will prompt you to complete three daily tasks regarding thankfulness, mindfulness and kindness.
Program goal
Many sources agree that having a positive outlook on life can help improve mental well-being. Sharing kindness and being mindful support this positive shift. Hopefully, after journaling for four weeks, you will notice a positive shift in your well-being.
How it works
This is a self-guided program, and your entries will not be collected. While journaling daily can be difficult, we encourage you to do your best. If you miss a day or get off track, start again.
We understand that starting a new program or a practice can make you feel apprehensive, which is OK. We want you to acknowledge how you feel today. The hope is that as you move through this program, you will develop a more profound sense of appreciation for both big and small things, becoming more resilient, happier and healthier.
Journal
The provided journal sheet has three columns for entry:
- Today, I’m thankful for. This is where you should enter whatever is in your heart. Here are examples of things people may list: a place to live, shoes to keep your feet warm, a friend, something kind someone did, a sunset or hearing a favorite song.
- Be kind. This is to note that you were deliberately kind to someone. It can be an action such as holding the door, telling someone you appreciate them, sharing a treat, offering encouragement or being aware of those in need.
- Be mindful. This is when you take a quiet pause from the busyness of life and reflect internally. Some people may meditate, pray or clear their mind. It’s up to you.
Download your journal
To get started, print or download the gratitude journal. To use the download as an interactive journal, save it to your device or computer desktop. Go into the file to add your entry each day. Journal sheets are private and will not be collected.
We hope you enjoy your gratitude journey and that it helps to build resilience in your life.
- 4 Sections
- 10 Lessons
- 10 Weeks
- Week 1Having a positive outlook in life can improve your mental well-being and health. Sharing kindness and being mindful support this positive shift.3
- Week 23
- Week 33
- Week 4Kindness has been shown to increase self-esteem, empathy and compassion; decrease anxiety and stress; and improve mood and relationships. During this monthlong program, you'll complete as many activities as you'd like from the list of nearly 100 ideas. You're invited to extend kindness to co-workers, community, environment, home and family, neighborhood, school and yourself. There are two ways to participate: you pick or you draw a slip. This program is appropriate for adults and children, and can be completed individually or as a group.Kindness has been shown to increase self-esteem, empathy and compassion; decrease anxiety and stress; and improve mood and relationships. During this monthlong program, you'll complete as many activities as you'd like from the list of nearly 100 ideas. You're invited to extend kindness to co-workers, community, environment, home and family, neighborhood, school and yourself. There are two ways to participate: you pick or you draw a slip. This program is appropriate for adults and children, and can be completed individually or as a group.1
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