Free tool · runs in your browser
Gratitude journal
Write down up to three things that went well today and, if you like, why one of them happened. It takes two minutes, and the 'why' is the part that trains your attention.
How to get more out of it
Be specific. "My family" is fine once; "my son explained his science project to me for twenty minutes" is better, because it brings the moment back. Variety helps too: try one entry about a person, one about something you did, and one about something you would normally overlook.
The optional "why" line comes from the "three good things" exercise used in positive psychology research: noticing what caused a good moment helps you see your own part in it and the part others played. Our articles on starting a gratitude journal and being thankful go deeper.
Questions people ask
Does gratitude journaling actually work?
Studies suggest modest benefits. In a 2003 study by Robert Emmons and Michael McCullough, people who kept weekly gratitude lists reported feeling better about their lives than comparison groups. Effects vary from person to person, and it is not a replacement for treatment if you are depressed.
How often should I write?
Daily works for some people; others find two or three times a week keeps it fresh. If it starts to feel like a chore, write less often and be more specific.
Can anyone else read my journal?
Entries stay in this browser's local storage on your device. Anyone using the same browser profile could open this page and see them, so use a private profile on shared computers.
Other tools
Life list builder
Write your 101 things to do, sort them by area, tick them off and print the list.
10-10-10 decision helper
How will this choice feel in 10 minutes, 10 months and 10 years? Weigh it in one screen.
Vision board builder
Arrange your own photos and words on a canvas and save it as an image. Nothing is uploaded.
31-day challenge tracker
Tick off each day of the Just for Today Challenge and add a one-line note.