Gratitude Note​ Activity

By Tchiki Davis, MA, PhD
Want to learn a new way to practice gratitude and grow your gratitude habit? Try this activity that shows you how to write gratitude notes.
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Gratitude is the process by which we feel or express thanks for someone or something in our lives. Gratitude is, perhaps, one of the most frequently used activities in happiness workshops and interventions. Expressing gratitude, both for experiences and towards people, reliably increases happiness.

Activity: Gratitude Note

In this activity, you are going to write gratitude notes. Please write 3 notes to specific people in your life (for example, your family and friends). As you write, really think hard about why you are grateful to have these people in your life.
    Note. Submitting your responses enables us to better understand what people are grateful for. If you want to keep your responses, you'll have to save to PDF or print this page. Thanks!

What did people say?

Thank you to everyone who submitted your responses to this activity! We can now share some insights from our community.
  • The majority of people were grateful for a parent. Others were grateful for their romantic partner or a good friend.
  • People were most grateful for kindness, generosity, and selflessness.
  • People were also grateful for the little stuff, like someone making them tea or just "being there".

What can we learn from your responses? Well, it's clear that strong relationships are built on kindness and generosity. So we can benefit our well-being by building these skills.

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About Dr. Tchiki Davis
Dr. Davis is founder of The Berkeley Well-Being Institute. After getting her PhD in psychology at Berkeley, she started creating online content & programs to boost well-being—some of these have reached more than a million people. As author of Outsmart Your Smartphone, and contributor to Psychology Today, The Greater Good Science Center, and Shine Text, Dr. Davis aims to share her insights on happiness & health with people all across the world. Learn more about Dr. Davis.
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