Creating a gratitude jar


Gratitude makes us focus on the good in our lives. This doesn’t mean that life is perfect. We all face obstacles or run into bad luck. But gratitude helps us appreciate the value of what we do have. And that increases the joy we feel in our lives. Creating a gratitude jar is one small step to do just that!

If you create a gratitude jar, wheel, box, etc and send a picture of it to, you will receive a bonus gratitude gift!

Create a gratitude jar for:

  • your work space. Each day jot down a grateful moment at work and place in the jar.
  • your home. Jot down grateful moments of your life and plan a time to review them. This is a great opportunity to relive some of the best moments of the year—both big and small!
  • Thanksgiving. Invite all to write down things they are most grateful for. Make it an annual family tradition!
  • your department with your coworkers. This can be a great way to express appreciation of a job well done. Make a practice of reading five (or more) entries at monthly department meetings, stand ups, or department recognition luncheons. Whatever works best for your unit! (all coworkers who complete the challenge and work on creating the gratitude jar will receive the bonus gift!)

*Note: it doesn’t have to be just a gratitude jar. You can create a graitude, wheel, box or even collage. Get creative!

Click the below links for ideas:


Click for Attitude of Gratitude home

Practicing gratitude through mindful eating

By practicing mindful eating, your meal will begin to seem less like a routine and more like a gift.

The next time you sit down to eat, imagine the sun’s energy, the water, and the soil’s nutrients that are contained within your meal. What plot of land produced the vegetables? How long did they take to grow? Who grew it, and where? Who are the laborers, processors, or restaurant workers?

If you look at a single cup of coffee or plate of salad and let your mind roam to everything it took for it to be there before you, you will easily find an endless stream of gratitude available.

Take a look at the below links to help with your practice of mindful eating:

Don’t forget to continue writing in your gratitude journal

Click for Attitude of Gratitude home

Expressing gratitude to others

It’s important to acknowledge that other people give us many gifts, big and small, that add to the good in our lives. When we feel grateful, we change the way our brains work. This makes it easier to appreciate the people around us, and the things in our relationships, both professional and personal, that are going well.

If we thought specifically about it, many of us would find that we don’t give or hear expressions of gratitude as often as we should. Remembering to express gratitude can help us, our family members, friends and coworkers. Expressing gratitude can bring a calm sense of well-being.

“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” –William Arthur Ward

Writing a simple thank you card can make a big difference in someone’s life.

Don’t forget to continue writing in your gratitude journal

Click for Attitude of Gratitude home

Starting a gratitude journal

Your journal can be a piece of paper, a special journal or even a phone app. Jot things down as you see or feel them or at the end of each day, take a moment to write down one thing you were grateful for. It could be something as small as 15 minutes of alone time in the morning to gather my thoughts for the day, or as big as being thankful for the loved ones in your life.
There’s no wrong way to keep a gratitude journal. Take a look at these tips that might help as you get started.

  • Research suggests that journaling is more effective if you first make the conscious decision to become happier and more grateful.
  • Elaborating in detail about one particular thing for which you are grateful carries more benefits than a long list of more superficial things.
  • Focusing on people you are grateful for has more of an impact than focusing on things for which you are grateful.
  • Try to record events that were unexpected or surprising, these tend to elicit stronger feelings of gratitude.
  • Decide on a format that works best for your needs and preferences, and use it consistently (handwriting versus typing, etc).

Click for Attitude of Gratitude home

Take the Attitude of Gratitude Challenge

Practicing gratitude can help you deal with stress and increase feelings of well-being. The Attitude of Gratitude Challenge is a three-week program that encourages reflection, expression, and mindfulness to boost positive feelings and well-being. Participants will complete tasks and check-ins designed to heighten awareness and enjoyment of the goodness in their lives.

Faculty and staff are invited to take the Attitude of Gratitude Challenge. Participants who complete tasks and check-ins on time will be entered to win one of our gratitude gift baskets!

Challenge runs October 30-November 17

Register now!


The Attitude of Gratitude Challenge will focus on starting a gratitude journal, expressing gratitude to others and practicing gratitude through mindful eating. There will also be a bonus challenge to create a gratitude jar, wheel, collage, box, etc. Click on each of the images below to learn more.

Challenge basics

  • A three-week challenge designed to help you learn simple ways to add gratitude and feelings of thankfulness into your daily life.
  • Each Monday, participants will receive a challenge (action item) email
    • Week #1 challenge: start a gratitude journal
    • Week #2 challenge: expressing gratitude to others and continuing your gratitude journal
    • Week #3 challenge: practicing gratitude through mindful eating and continuing your gratitude journal
  • Each Thursday, participants will receive a check-in notification email (check-in will be a brief online form)
  • Each Friday, participants check-ins are due by 5p.m.
  • Participants who complete each challenge and check-in by the deadlines will be entered to win one of the gratitude baskets.
  • BONUS: create a gratitude wheel, box, jar, or collage and send us a picture of your gratitude creation and receive a surprise gratitude gift!
  Important Dates  
Week # DatesReceive challenge emailReceive check-in emailCheck-in deadline
1October 30-November 3October 30November 2November 3
2November 6- 10November 6November 9November 10
3November 13-17November 13November 16November 17

Why is practicing gratitude important?

The benefits of practicing gratitude are nearly endless. People who regularly practice gratitude by taking time to notice and reflect upon the things they’re thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.

Research shows that feeling thankful helps us deal with daily problems and stress. Those who practice gratitude get many benefits, including:

  • Stronger immune systems
  • Lower blood pressure
  • More positive emotions such as joy, compassion, and optimism
  • Fewer negative emotions such as envy, loneliness, and regret
  • Better sleep
  • More energy

The gratitude journey

Don’t let your attitude of gratitude end after this challenge. Take on this challenge anytime you are feeling out of alignment with yourself. The results are so powerful in shifting your perception, your mood, and your overall well-being.



World Kindness Day is November 13, 2017