Technique 5.31 Daily/Weekly Gratitude & Positive Activity
Introduction
This gratitude technique is built around recording daily positive activities. It is a simple, structured method for building a gratitude habit by observing, recording and reflecting on positive moments each day.
“… Paying attention to positive experiences trains your brain to notice and enjoy the good things in life instead of focusing too much on problems or things that aren’t working well…”
Lucinda Poole, 2025
This tool helps you:
- Notice small daily positives you might otherwise overlook
- Strengthen emotional resilience and optimism
- Create a record of progress, joy and learning
- Build neuro pathways that favour appreciation and mindfulness
- Improve well-being, motivation, and relational connection at work and at home
Daily Gratitude Recording Template
Use this once per day (morning OR evening); takes 3–5 minutes.
A. Three Positive Activities
Write down 3 things that went well today, no matter how small.
1. Positive Activity
- What was it?
- Who was involved?
- Why did it feel positive?
- What happened that lifted your mood or energy?
- What small success, kindness or pleasure did you experience?
B. Gratitude Reflection
Choose one of the above and go deeper.
- What factors or people made this positive moment possible?
- Why does this matter to you?
- How did it influence your mood, thinking, or behaviour?
(Research shows that elaborating on ONE item activates stronger gratitude pathways.)
C. Positive Action for Tomorrow
Set one small intention grounded in gratitude.
- Based on today’s positives, what is one simple action you can take tomorrow?
(Example: thank someone, repeat a helpful habit, slow down for something you enjoyed, etc.)
Weekly Reflection Page
Complete once per week.
1. My Favourite Moment This Week
- What moment stood out and why?
2. What Patterns am I Noticing?
- Am I consistently grateful for people, routines, successes, learning moments…?
3. What Improved Because I Practised Gratitude?
- Mood? Productivity? Relationships? Outlook?
4. One Gratitude Intention for Next Week
- A habit to strengthen (e.g., express appreciation more often, notice nature, slow down at meals, etc.)
Alternative
· What pleasant emotion(s) did you feel most often during the past week?
· What experience(s) are you most grateful for?
· What did this week’s positive experiences teach you about what you like or what’s important to you?
· Do you notice any patterns in your positive experiences? For example, are there specific types of
activities, people, or settings that seemed to make you happy?
Optional Organisational Adaptation
Great for workplaces, schools or teams.
Team Gratitude Rounds
Each person shares:
- One positive activity from today
- One person they wish to thank
- One small win they noticed in the team
Weekly Team Board
- Columns: Wins | Kindnesses | Learnings | Appreciation
- Team members add sticky notes or digital entries.
Manager’s Use
Managers may use this tool during:
- Check-ins
- Start-of-meeting positive focus
- End-of-week wrap-ups
Summary
Daily gratitude and positive activity record
Date: _______________________
Three Positive Activities:
1. _______________________________________________
Why it mattered: _________________________________
2. _______________________________________________
Why it mattered: _________________________________
3. _______________________________________________
Why it mattered: _________________________________
Deep Gratitude Reflection:
The positive moment that stands out today:
___________________________________________________
What made it possible?
___________________________________________________
Why does it matter to me?
___________________________________________________
Positive Action for Tomorrow:
___________________________________________________
(main source: Lucinda Poole, 2025)