Notice: Limited disclosure of patient information

Search Mayo Clinic Health System

Calling to schedule an appointment?

We’ve expanded phone hours to 7 a.m. – 7 p.m. for primary care and many specialties. Hours may vary by department.
Discover Gratitude
Join us to discover gratitude.

Wellness

Practice gratitude to improve your mental health.

Join Mayo Clinic Health System for 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:

  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.
  2. 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.
  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 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.

Gratitude resources

Week 1 resources

Here are some resources to help you Discover Gratitude:

Gratitude:

Mindfulness:

Kindness:

Week 2 resources

Here are some resources to help you Discover Gratitude:

Gratitude:

Mindfulness:

Kindness:

Week 3 resources

Here are some resources to help you Discover Gratitude:

Gratitude:

Mindfulness:

Kindness:

Week 4 self-reflection

Take a minute to consider how you are feeling.

  • Are you finding it easier to find small, simple things in your life to be thankful for?
  • Are you spending a few minutes every day to clear the clutter and worry in your mind and taking the time to notice the beauty around you?
  • Have you found yourself doing small gestures of kindness and feeling joy after?
  • Have you noticed any improvement in your mindset or reactions to stressors?

Hopefully, you have answered "yes" to these questions. If not, keep at it. For some, changing a habit or noticing the body's reactions can take a while. Your emotional and physical health is worth it.