Gratitude Jar

We have already seen how affirmations (positive statements that we repeat to ourselves) help to redirect our thought patterns and beliefs. Another tool to encourage a positive perception of what is happening to us and to feel better is to reflect on the things we can be grateful for.

How many times have you looked around you and thought, “Man, I am truly blessed. I have so much to be grateful for.” If you’re a busy working person like me, then it’s probably not nearly enough. Yes, I have a ton of things to be thankful for, but it seems like I’m always so busy that I barely have time to pause for a lunch break, let alone time to count my blessings.

Here we offer an exercise to encourage mindfulness, to intentionally focus on the positive aspects of our lives, and to find joy in the little things.

Create a Gratitude jar as a beautiful exercise to boost your mindfulness and positivity.

Tools needed: An empty jar (or a box if you don’t have a jar), Paper or small notes, a pen, scissors. Optional: ribbon for decoration, optional: paper glue or sticker paper for creating a label.

Instructions:

1. Get your chosen container (jar or box).
2. Cut paper into small strips or use our free download with gratitude prompts.
3. If you use blank paper, write whatever you’re grateful for. If you use the template, it provides prompts to help you think of things to appreciate.
4. Tie a ribbon around the rim (optional).
5. Create a label for the jar using our free custom labels (optional).

Using Your Gratitude Jar:

• Each day or week, take one of the notes and write down what you’re grateful for.
• Fold the note and insert it into your jar.
• Consider creating a family gratitude jar or your team of colleagues and place it where everyone can see it daily.
• Encourage members to add their own notes. Even younger children can draw pictures if they can’t write yet.
• When you’re feeling down, pick a note from the jar and read it. Let it remind you of the positive aspects of life.

TIP:

You can combine affirmation and gratitude note by incorporating gratitude affirmations. For instance: “I am grateful for the love in my life” or “I appreciate the opportunities that come my way.”