Gratitude Journal Small steps towards a happier life

What is a Gratitude Journal?

It’s a space where you can take a moment to pause, reflect, and appreciate the little moments that make our lives interesting.

When you spend just three minutes each day recording these moments, you’re not only creating a collection of joyful memories, but you’re also training your mind to focus on the positive. Over time, this can lead to a reduction in stress levels, improved sleep, and even an overall enhancement of your mental well-being.

The goal is to realize that even on a bad day, there’s always something to be grateful for. The more you practice gratitude, the richer your life will be, your relationships stronger, and challenges more manageable.

It contains a total of 150 pages - 90 pages for writing down gratitude, so if you write diligently every day, it will last you 3 months. Another 60 pages are filled with simple exercises, techniques, and quotes to guide you on your gratitude journey.

Why a Gratitude Journal?

We created this gratitude journal with love and enthusiasm, and we hope it will be a valuable companion on your journey to a positive and fulfilling life filled with gratitude and the little joys of the present moment.

Sometimes, we can get swept away by a current of unpleasant situations and external influences that can literally engulf us, which can have long-term negative consequences for us and our loved ones. This journal will provide you with space to reflect on the things you are grateful for, and to find abundance in your everyday life.

In today’s fast-paced world, it’s easy to forget the little joys of life. That’s why we’d like to invite you to take a few minutes each day to reflect and write down what you feel grateful for. We believe that even such a small step in your life will bring about big changes, and soon you will feel the difference.

Once you realize the positive impact this technique has on your life, it will surely become your regular daily ritual that you can’t imagine your day without. Don’t forget to share your experience with others.

PS: Remember that gratitude is a journey, not a destination. For favorable results, consistency and patience are key.Good luck!
 

Techniques from the journal

Together with experts, we have created several simple exercises and techniques that serve as tools for a happier life. The exercises accompany the entire book, so you can gradually add them to your daily routine.

Space to Breathe

This simple three-minute exercise will guide you through your current thoughts, feelings, and bodily sensations.

By focusing on your breath and simply being, you can calm yourself and achieve greater emotional balance.

Šimon Grimmich

Meditation and mindfulness teacher, vnitrniprostor.cz

Here and Now

Every day we have so much going on that we often forget to truly live in the present. 

All it takes is to intentionally create moments of "here and now," and we can ground ourselves in the present and learn to appreciate the beauty around us.

Susy Nana

Breath Facilitator & Women's Guide

Gratitude for Food

We rarely think about everything that happened to the food before it ended up on our plate.

This exercise will allow you to create a gratitude ritual that you can practice before each meal, helping you appreciate and savor every bite.

 Kateřina & Atrey Rae

Biohackers & Founders of Wild & Coco

Gratitude is one of the tools that helped me get out of burnout years ago. Today, taking a moment to stop and thank for what I already have is an important part of every day. It wasn’t always like this. The good news is that gratitude can be trained! I really love recommending this practice to others."

MUDr. Klára Lazarchick

For joy in motherhood, klaralazarchick.cz

Writing a gratitude journal has been, without exaggeration, a transformative experience for me. I feel it has changed the way I think about the world and my place in it – the lens through which I view the things happening in my life, and how much (or little) I allow something to get under my skin."

Teny Casal

Copywriter & Business Storyteller - tenytales.com

I see gratitude as a building block of a happy life. It’s not just a feeling for me, but a personal practice. Consciously practicing gratitude has been a part of my life for several years and undoubtedly makes my life better. Thanks to practicing gratitude, I have the opportunity to pause and truly see what I already have in my life. Things that are not a given, even though we may sometimes take them for granted. I consider conscious gratitude to be essential nourishment not only for my soul but also for my life."

Susy Nana

Breath facilitator & women's guide, susynana.com

I used to think I knew something about gratitude, but it was only after my mother passed away that I realized we are all – myself and those around me – mortal. Writing in a gratitude journal helped me immensely at that moment. I realized how important it is to appreciate each day and every little thing. It’s very easy to live on autopilot and overlook the beauty of life around us. We all have the ability to live in the present, to notice the things around us, and to truly enjoy being alive. Now I would really like to share this gift with others."

Johan Nilsson

Author & Founder of GoodWays

The practice of gratitude has been with me for 6 years. It’s a moment I allow myself just for me. Every day I receive such a small gift - a moment of time to spend with my inner self and what surrounds me. Sometimes I write big things in my journal that I am grateful for. My successes, experiences, or fulfilled visions and goals. Other times, it’s the little things like the sun shining, gratitude for a slow morning, or a cup of tea. With regular gratitude practice, I feel like I flow through life more consciously. I notice the little things that I might not have seen without that brief pause. Everything is more colorful and joyful, and on days when I don’t feel well and the world around me seems gray and sad, I take my journal and pencil and start to metaphorically color the world around me again by expressing gratitude for everything I have and don’t have.

Tereza Schneiderova

creator of the project Social Souls, yoga instructor

In this video, Mgr. Kristýna Dvořáčková, psychotherapist, will share her thoughts on our new Gratitude Journal.

Mgr. Kristýna Dvořáčková

Psychotherapist

More information about our Gratitude Journal

Start whenever you want Our journal is undated, so you can start, stop, and pick it up again at any time. Whenever you’re ready, the Journal is here for you.

Questions for Reflection The journal is full of inspiring questions for deep self-reflection, self-discovery, and personal growth. They are the key to your innermost thoughts and feelings.

Building Good Habits The Gratitude Journal includes guidance on how to build the right long-term habits, such as regularly writing down gratitude, step by step.

Made in the Czech Republic Our Journal was created and printed in the Czech Republic, inspired by Scandinavian philosophy and way of life.

Beautiful Design Soft color shades and beautiful illustrations that draw you into a world of thoughts, along with high-quality sustainable paper that feels delightful to touch.

A Travel Companion The A5 format is perfect for travel. It fits comfortably in a bag or backpack and is ready to be at your side whenever you need it.

Weekly Practice After every 7 days of practicing gratitude, the Journal will offer you a simple technique to support you on your journey to a happier self.