Gratitude jar

Discover how to create a Gratitude Jar: a simple, personalised activity to capture moments of thankfulness. Embrace this daily practice for mindfulness and stress relief.

Create a gratitude jar: A simple activity for mindfulness and joy

Embrace gratitude with a personalised jar, a daily reminder of joy and contentment.

In our pursuit of happiness and peace, gratitude plays a pivotal role. Creating a gratitude jar is a delightful and meaningful way to capture moments of thankfulness. This simple yet profound activity encourages mindfulness, reduces stress, and fosters a positive outlook on life. Follow this easy guide to create your own gratitude jar and embark on a journey towards a more fulfilled and joyful way of being and living.

Perceived Stress Scale

What you will need

  1. A jar or container
  2. Small pieces of paper
  3. A pen or something creative to write with

How to create your gratitude jar

  1. Find a jar or container and place it in a spot where you'll see it regularly.
  2. Whenever you feel grateful for something, write it down on a piece of paper.
  3. Fold the paper and place it in the jar.
  4. Whenever you're feeling stressed or down, take a moment to read some of the notes from the jar.
  5. Reflecting on positive experiences and gratitude can lift your mood and reduce stress.

Make it your own

Want to add a personal touch to this gratitude activity? Here are some ways to make it your own:

  • Choose a special container: Pick a jar or box that holds sentimental value or one that reflects your personality
  • Decorate the jar: Add stickers, paint, or ribbons to make it visually appealing and more personal
  • Use coloured paper: Write your gratitude notes on different colored papers to signify various emotions or themes
  • Cut out shapes: Cut out and create the notes in different shapes to represent differing emotions or themes
  • Do it regularly: Decide on specific times to read the notes, like once a week or whenever you need a pick-me-up
  • Involve others: Share the activity with family or friends, creating a shared and community focused gratitude experience

Why this gratitude activity works

Focusing on gratitude can shift your mindset away from stress and anxiety, promoting contentment and joy. It's a powerful way to remind yourself of life's positive aspects, even during challenging and difficult times, when you might not feel so great.

Enjoy the calm this personalized activity brings, and remember to explore our other stress-relieving activities, updated weekly to support your ongoing journey of building emotional fitness.


Continue your journey: Discover more stress relief activities

Dive into a world of relaxation with our extensive range of stress relief activities.

Looking for effective ways to unwind and find peace? Our growing collection of stress relief activities, updated weekly, offers diverse pathways to relaxation and contentment. From mindfulness exercises to creative hobbies and physical wellness practices, these activities and techniques are designed to rejuvenate your mind, body, and soul in today's fast-paced world.

Each week, we add a new activity or technique, all aimed at helping you find relaxation and contentment. Explore the full list of stress relief activities, and make stress relief an integral part of your daily routine.

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Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow
—Melody Beattie