Guides

Short, practical guides to keeping gratitude as a habit you actually like. Each one says what the research found, how big the effect was, and what to try tonight.

• How to start a gratitude practice that lasts

  A simple way to begin: three small good things a day, said or written, kept light enough that you still want to do it in a month.

  5 min read

• 48 gratitude journal prompts, grouped by kind of day

  Forty-eight gratitude prompts sorted into people, senses, work, places, hard days and looking back, plus how to use them without going stale.

  5 min read

• The three good things exercise: research and how-to

  What Seligman and colleagues tested in 2005, what they measured, what later studies found, and how to do the three good things exercise tonight.

  5 min read

• Gratitude and sleep: what the evidence says

  Does gratitude help you sleep? An honest look at Wood 2009 and the trials since, how large the effects are, and how to use it at bedtime.

  5 min read

• Gratitude and anxiety: what the research shows

  Can gratitude help with anxiety? What the meta-analyses found, why the effect is small, and how to use gratitude alongside, not instead of, real help.

  5 min read

• Voice journaling vs typing: which suits you?

  Speaking is about three times faster than typing on a phone. When a voice journal works better, when typing wins, and how to get the most from each.

  5 min read

• A gratitude practice for couples

  What research on couples found about everyday thanks, and simple ways to practise gratitude together without it turning into a chore or a scorecard.

  5 min read

• Gratitude for parents and children: a practical guide

  How to build a gratitude habit with children at each age, what research with young people found, and how to keep it warm instead of a lesson in manners.

  5 min read

• Gratitude at work: what helps and what feels forced

  What research on thanks at work found, how to show appreciation that does not feel corporate, and a private habit for better work days.

  5 min read

• How to keep a gratitude streak without guilt

  Why broken streaks make people quit, what habit research says about missed days, and how to keep a gratitude habit going without punishing yourself.

  5 min read

• A ten minute evening reflection routine

  A short evening routine to close the day: put tomorrow down, name three good things, and let the day go. With what research says about each step.

  5 min read

• When you cannot think of anything to be grateful for

  A guide for hard days: why good things vanish when you are low, small ways to find one anyway, and when it is fine to leave the list empty.

  5 min read