Gratitude Journal Worksheet

Gratitude is a sense of thankfulness and happiness in response to a tangible benefit (gift or favor), or something intangible (loving family or friends).

A gratitude journal is the recording and reflection of the things you are most grateful for regardless of the situation/ event.

What Are The Theories Behind This Worksheet?

  1. Dialectical behavioral therapy (DBT) 

DBT focuses on providing therapeutic skills in mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. The practice of gratitude in DBT has proven to improve one’s mental health and well-being. 

  1. Positive Psychology Theory

This theory focuses on the positive aspects of human life, such as happiness, gratitude, strengths, and fulfillment. This theory is centered on what makes life worth living.

How Will This Worksheet Help You?

This worksheet is intended to pay attention to the good things/ everyday sources of pleasures around you or otherwise taken for granted.

How Should You Use This Worksheet?

Individuals should use this worksheet to help them get through difficult/ challenging times, build better relationships and learn to focus their attention on the positive things. 

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Positive Psychology. (© 2023). Martin Seligman’s Positive Psychology Theory. Available at: [Accessed April 14, 2023]


Rees D. Sarah. (© 2020). What Is a Gratitude Journal and What Are The Benefits? Available at: Accessed April 14, 2023]


The Greater Good Science Center. (© 2023). Gratitude Journal. Available at: [Accessed April 14, 2023]