Join us to discover gratitude.

Join Mayo Clinic Health System for a free, month-long 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 and family, as well as teachers and other youth leaders.

How it works

This is a virtual program. You will complete the journal daily on your own, 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, just start again.

Watch this video to learn more about the Discover Gratitude program:

Journaling

On the journal, you are prompted to complete three tasks each day. You will see three columns for entry:

1. 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. There are no rules.
2. Be kind.
   This is to note that you were deliberately kind to someone. It can be an action (holding the door), telling someone you appreciate them, sharing a treat, offering encouragement or being aware of those in need. Again, there are no rules.
3. Be mindful.
   This is when you take a quiet pause from the busyness of life and reflect internally. Some people may meditate, pray or just clear the mind. It’s up to you. 

Social media

If you like to post on social media, help us spread the word about gratitude. Post photos of what you’re thankful for using #discovergratitude.

Get started

To get started, print the gratitude journal. 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.

Check out the cool resources below. Come back anytime for a refresher.

Gratitude

• Five depths of gratitude (video)
• Gratitude practice improves well-being
• What is gratitude? (video)
• Gratitude creates gratitude
• 25 things to be grateful for (video)

Mindfulness

• Mayo mindfulness: Grow happiness through focus and practice
• Mayo mindfulness: How mindfulness helps you live in the moment
• Mindfulness and our mental health
• Benefits of mindfulness
• Mindfulness animated in three minutes (video)
• Mindfulness meditation: Improve your quality of life (audio files)
• Meditation 2.0: a new way to meditate (video)

Kindness

• The art of kindness
• Kindness can be the norm (video)
• The science of kindness (video)
• How sharing kindness can make you happier & healthier
• Color your world with kindness (video)