How to Use a Gratitude Jar: The Simple 6-Step Method That Changed My Life
What Is a Gratitude Jar and How Does It Work?
What is a gratitude jar and how does it work to improve mental health? A gratitude jar is a simple container where you collect written notes of daily gratitude, creating a physical reminder of life's blessings. This practice reduces stress, improves sleep, and builds lasting happiness by rewiring your brain to focus on positive experiences rather than problems.
“When the student is ready, the teacher appears. Mine found me during a snowy Minnesota February when I was a disenchanted housewife with a big drinking problem. So it was a good thing she found me when she did. My teacher introduced me to the Gratitude Jar—the thing that ultimately turned my life into a miracle.”
—The Gratitude Jar: A Simple Guide to Creating Miracles
As the bestselling author of The Gratitude Jar, I can personally testify that this simple practice literally saved my life. When I was struggling with depression and addiction, focusing on what I had to be grateful for became my lifeline to healing and hope.
Why Does a Gratitude Jar Work for Mental Health?
Scientific research shows that gratitude practices like using a gratitude jar provide measurable mental health benefits:
Reduces stress and cortisol levels according to multiple research studies
Improves sleep quality by calming anxious thoughts before bed
Increases happiness through positive neural pathway development
Builds emotional resilience during difficult life circumstances
Strengthens relationships by shifting focus to appreciation
The physical act of writing and storing your gratitude makes this practice more powerful than simply thinking grateful thoughts. You're creating tangible evidence of life's goodness that you can revisit during challenging times.
What You Need to Start Your Gratitude Jar Practice
Essential supplies:
Any jar or container (mason jar, decorative box, or special container)
Small pieces of paper or sticky notes
A pen or pencil
5 minutes daily for consistent practice
Optional supplies:
Decorative paper or colored pens
Labels for your jar
A special location to display your jar
The beauty of gratitude jars is their simplicity - you can start with materials you already have at home.
The Give THANKS Method: 6 Steps to Transform Your Life
I created a formula called Give THANKS based on my own life-changing experience using a gratitude jar. This method ensures you gain maximum benefits from your daily practice:
T - Think About What You're Grateful For
The first step is as simple as it sounds: think about everything in your life and choose what comes to mind as your gratitude.
How to do this:
Reflect on the people you know, your day-to-day life, where you live and work
Notice what feels special or meaningful today
Don't overthink it - trust your first instinct
Even small moments count (a good cup of coffee, a text from a friend)
That's your gratitude for today.
H - Have an Open Mind
Don't judge whatever comes up during your gratitude reflection.
Why this matters:
Giving gratitude for anything, no matter how silly or small you think it may be, is powerful
Your mind knows what you need to appreciate most
Judgment blocks the healing power of gratitude
Simple pleasures often provide the deepest joy
A - Allow Yourself to Feel Gratitude
Once you've identified your main gratitude for the day, go deeper into why you chose it.
Practice feeling gratitude:
Feel the emotion of gratitude come into your heart
Let it nourish your mind, body, and soul
Notice the physical sensations of appreciation
Allow gratitude to wash away stress and tension
Gratitude is a powerful emotion that instantly transforms your mental state. Don't rush this step - let yourself be healed by the feeling.
N - Note Your Gratitude
Write down on a slip of paper what you're grateful for and why.
The gratitude formula: Write "I'm thankful for ______ today because…" and fill it in as completely as possible.
Examples:
"I'm thankful for my morning walk today because it cleared my mind and energized my body"
"I'm thankful for my coworker's help today because it made a stressful project manageable"
"I'm thankful for my daughter's laugh today because it reminded me of pure joy"
Why writing matters: There's transformative power in making your gratitude physical rather than just mental.
K - Keep It in Your Jar or Other Special Place
Your jar can be whatever container you happen to have around your house.
Jar options:
Simple mason jar - classic and accessible
Decorative container from an antique shop or home décor store
Handmade jar if you're crafty and want something personal
Special box or basket if you prefer a different container
Why the visual matters: Seeing your gratitude jar fill up with slips of gratitude creates a powerful visual reminder of all the good things in your life. During difficult times, you can literally see evidence of your blessings.
S - Share It with Someone Else
Sharing your gratitude practice with another person is amazingly powerful and will greatly enhance your results.
Ways to share gratitude:
Tell a family member your daily gratitude
Start a family gratitude jar everyone contributes to
Text a friend your gratitude each day
Share on social media to inspire others
Include children in the practice
Why sharing works: When I shared this practice with my four-year-old son, it changed BOTH of our lives for the better. It deepened our relationship by providing a positive way to connect every day.
Important note: Give THANKS will still be effective if you do it on your own. You'll definitely see transformation if you practice daily for thirty days by yourself. But if you really want to move mountains—share your gratitude practice with someone else.
How to Make Your Gratitude Jar Practice Sustainable
Best practices for long-term success:
Timing: Choose the same time each day (many people prefer evening reflection or morning intention-setting)
Location: Keep your jar somewhere visible as a daily reminder
Consistency: Aim for daily practice, but don't abandon it if you miss a day
Variety: Sometimes be grateful for big things, sometimes tiny moments
Reading: Periodically read old gratitude notes, especially during tough times
Common Gratitude Jar Mistakes to Avoid
Don't overthink it - Simple, genuine gratitude is more powerful than perfect words
Don't judge your gratitude - Everything counts, from major blessings to small joys
Don't make it complicated - The beauty is in the simplicity
Don't give up after a few days - Real transformation happens with consistent practice
Don't keep it too private - Sharing amplifies the benefits
What to Expect from Your Gratitude Jar Practice
Week 1: You may feel awkward or forget some days - this is normal
Week 2-3: The practice becomes easier and you'll start noticing more to appreciate
Month 1: Friends and family may comment on your improved mood and energy
Month 2-3: You'll naturally look for gratitude opportunities throughout your day
Long-term: Gratitude becomes your default response to both good and challenging situations
Gratitude Jar Variations for Different Situations
Family Gratitude Jar: Everyone contributes, read notes together during dinner
Couple's Gratitude Jar: Share appreciation for each other and your relationship
Seasonal Jars: Create special jars for holidays or meaningful times of year
The Science Behind Why Gratitude Jars Transform Lives
Research from positive psychology shows that gratitude practices like jar keeping:
Increase dopamine and serotonin (natural antidepressants)
Reduce cortisol (stress hormone) production
Improve heart rate variability (better stress resilience)
Strengthen neural pathways associated with positivity
Enhance social connections through increased appreciation
The physical act of writing and collecting gratitude notes engages multiple senses, making the practice more memorable and impactful than digital alternatives.
Continue Your Gratitude Journey
Gratitude is the ultimate form of self-care - something that will transform your life when you use it daily. Start your gratitude practice today using the Give THANKS method outlined in both my bestselling books. In just 30 days, you'll begin to see why thousands of people have called this practice life-changing.
The Gratitude Jar: A Simple Guide to Creating Miracles
The book that started it all
For anyone who needs hope: This is my personal memoir about how practicing gratitude literally transformed our entire life from despair to miracles. It includes the complete Give THANKS method plus beautiful family gratitude practices for those ready to share the healing with loved ones.
⭐️⭐️⭐️⭐️⭐️
"There's no amount of words that could describe my deep gratitude for all the teachings I had from this little book. A beautiful, sincere story."
Give Thanks: A Gratitude Journal
Double your joy with this award-winning journal
Perfect for: Anyone ready to commit to daily gratitude writing with guided prompts that keep the practice fresh. Unlike other journals, this one is designed for couples, families, or friends who want to share the experience together.
⭐️⭐️⭐️⭐️⭐️
"This book covers a variety of ways to start or expand an ongoing practice and there's something here for everyone. This book will be useful for years because it's more than a journal, it's a tool on the journey to happiness and wholeness."
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Ready to deepen your gratitude practice?
Try the 30-day gratitude journaling challenge - Transform your life with daily prompts and structure
Discover gratitude practices for families - Share the healing power with children and loved ones
Learn the science behind gratitude and mental health - Research-backed benefits of daily appreciation
Explore more self-care practices:
Start a morning gratitude routine for better days - Begin each day with intention and appreciation
Create gratitude rituals for holidays and special occasions - Make meaningful moments even more memorable
