Creating a gratitude jar is an easy way to cultivate joy and transformation in your life. By recording and reflecting on moments of gratitude, you can improve your mood, reduce stress, and increase feelings of connection with your loved ones. Learn how to create your own gratitude jar and harness its power here!
How to make your own gratitude jar.
Before you look for a jar decided do you want to use a jar or a box? A gratitude box is similar to a jar. It is not see-through like a jar but it still will hold onto all your expressions of thankfulness. Many people use old biscuit tins.
Gather Supplies: Get a jar and some colourful paper to go with it.
The first step in creating your gratitude jar is to gather supplies. You’ll need a jar, preferably one that is clear or extra large so you can see all the wonderful messages you will place inside. Also, get some colourful pieces of paper that will fit inside the jar. This could be anything from construction paper to wrapping paper, any colour and pattern of your choosing. Finally, you’ll need something to write with – like a pen or pencil, markers or crayons – whatever works for you!
Supplies needed to make your own gratitude jar.
- 1 x jar or box
- ribbon or decorations (optional)
- paper or pen
Method – The simple steps to make a gratitude jar.
- Decorate your jar or box with ribbon, stickers, pictures and/or words.
- On slips of paper or post-it notes, write down something you are grateful for.
- Fold your grateful word or sentence and place it into the jar or box
- Add a gratitude note daily to your jar or box.
Come Up With a Gratitude Prompt: Write questions or prompts on thankfulness.
Deciding what to write on your slip of paper to be grateful for and reflect on can be a challenge at first. Below is a list of topics to include when journaling on gratitude.
25 Topic ideas for your gratitude prompt or journal.
- Family, wife, husband, daughter, son, mum, dad, grandparents, aunty, uncle, cousin and all of your extended family.
- Friends and work colleagues.
- The city, town or village you live in.
- Your work or career.
- The world today.
- The food you enjoy.
- Hobbies and activities you enjoy.
- Personal development, skill and education.
- The country you live in.
- The beauty of nature.
- The places you’ve travelled to.
- Mentors in your life.
- Books you have read.
- The music you love to listen to.
- Pets and animals,
- People who keep you safe.
- A lesson you learnt today.
- The wonders of technology.
- Something you have observed, maybe an act of kindness.
- Something that made you laugh or smile.
- Love and appreciation of yourself and others.
- An experience you’ve had.
- Your skills and abilities.
- Your strengths, weaknesses and personal values.
If after reading the above list you are still stuck on thinking what to write on your gratitude note, read daily things taken for granted that other people pray for.
Place the gratitude note into your jar.
When you’re done writing your expression of gratitude, fold up each piece of paper and place it into the jar or box.
How to use your gratitude jar.
Place your gratitude jar where you can access it daily. Place notes of gratitude in the jar daily.
On days you need a pick me up, take your jar and after a few deep breaths, pull out a note and read it.
Reflect on your note.
Pull out a second note, and reflect on that note.
Think of the joy and gratitude you felt when writing those notes.
An alternative option to creating a gratitude jar.
If making a gratitude jar is not for you, there are other ways to express gratitude.
- Consider drawing or using a jar printout to write down expressions of gratitude. Write on one jar or use lots of mini jars to add to your journal.
- Journaling for gratitude in your journal. Gratitude journals are one of many types of journals to start.
- Verbally say each day what you are thankful for and share your gratitude with others.
Daily Reflection: Take Time each day to reflect on what you are grateful for.
Every day, take some time to appreciate the experiences in your life. You can use the prompts like “What made me smile today?” or “What good things happened today?” or general prompts such as “I am grateful for…” to help you reflect on what makes you feel fulfilled and happy.
In the gratitude pack here are 60 gratitude journal prompts you could put into a jar to pull out and write about in a gratitude journal.
An alternative way to express thankfulness.
A gratitude jar can be for yourself or for the family. I once had a gratitude box to which the family all contributed. I’ve also written a gratitude book about my husband and commented on all the things I love about him. If you express gratitude about a person it helps with improving and expanding the relationship. I’ve heard that some people keep a journal which they present to a loved one or family at thanksgiving. A thanksgiving book with expressions of gratitude would be a great gift for a grandparent.
Why get into the habit of gratitude journaling?
Gratitude changes attitude. Appreciation and seeing the beauty in life’s simple pleasures help us live with more joy in our hearts.
Research shows that giving thanks can make you happier.
You create more abundance in your life when you embrace the power of gratitude.
Gratitude enriches lives, yours and the people around you. Gratitude improves relationships.
When you focus on the positivity in your life, love, and joy, you create more of it.
A gratitude jar is a physical reminder of the good things in your life, and exercises like this can help to boost your mood over time. Not only that, but when you come back to review the contents at the end of the week or month or year, you can gain valuable perspective on what matters to you. Seeing all those positive moments organized in one place may make it easier for you to differentiate between reminders of genuine pleasure, versus moments that you felt obligated to recognize rather than actually enjoying them. Writing down these thoughts is also a helpful way to reflect on experiences that may have been difficult at the moment. It allows us to find silver linings and remember lessons learned from adversity.