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:


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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

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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

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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

Move More with Healthy Monday Syracuse!

Healthy Monday Syracuse web

Healthy Monday Syracuse is a national initiative to help end chronic preventable diseases by offering weekly prompts and programs to support people and participating organizations in starting and sustaining healthy behaviors. They offer a variety of free programs to any member of the Syracuse community. In addition to their Monday Mile walks, Healthy Monday’s spring offerings include Move it Monday/Kick it Up Friday and Yoga!


Recreation Rec Services Archbold Gym Exercise Aerobics Class

Move it Monday

Free fitness classes are offered by Healthy Monday in partnership with Recreation Services every Monday!
Days: Every Monday beginning September 11 (except November 20)
Time: 5:15—6 p.m.
Location: Flanagan Fitness Studio



Mindful Monday Yoga

Yoga Seeds is sponsored by Healthy Monday in partnership with the Contemplative Collaborative!
Days: Every Monday beginning January 23 through May 8 (except March 13)
Time: 4—5 p.m.
Location: Newhouse 1, Miron Room (Room 303)