The Sunrise Gratitude library

Everything on Sunrise Gratitude is free, written in plain language, and checked against original sources. Start anywhere. Each guide links back to the free Sunrise Journal so you can put it into practice today.

All gratitude guides

• Journal prompts365 Gratitude Journal PromptsA full year of prompts in 12 themes, printable.
• Beginner’s guideHow to Start a Gratitude JournalWhat to write, how often, with examples and a template.
• Daily practiceHow to Practice Gratitude12 research-based ways to build a daily gratitude habit.
• The researchThe Science & Benefits of GratitudeWell-being, sleep, relationships, mental health, with every study linked.
• A proven exerciseThe Three Good Things ExerciseThe 10-minute evening exercise from positive psychology research.
• Say it out loudHow to Write a Gratitude LetterSix steps, a fill-in template, and example letters.
• Verified Quotes on GratitudeVerified Gratitude QuotesEvery quote checked word for word and linked to its source.
• Kids, teens & familiesGratitude for Kids & FamiliesActivities, questions, a gratitude jar and tree, and games.
• When life is hardGratitude in Hard TimesGentle, honest gratitude for hard days, without forced positivity.
• Guided practiceGratitude Meditation ScriptsA 1-minute pause, a 5-minute morning script, and a bedtime practice.
• Words to start the dayGratitude AffirmationsShort “I” statements for mornings, bedtime, work, and kids.
• A gratitude listThings to Be Grateful For, A to ZA 200-item gratitude list, including the A–Z alphabet game.
• Teams & leadersGratitude at WorkThank-you message examples, meeting openers, and a team challenge.
• For the holiday tableThanksgiving Gratitude IdeasTable questions, a gratitude tree, games, and verified quotes.
• Questions & answersGratitude FAQMeaning, myths, and honest answers to common questions.

Not sure where to start?

• Brand new to gratitude? Read how to practice gratitude, then try Three Good Things tonight.
• Want a daily habit? Start a gratitude journal and use 365 prompts.
• Skeptical? Read what the research really says.
• Going through something hard? Start with gratitude in hard times.
• Raising kids or teaching? See gratitude for kids.

Free gratitude tools on the home page

• Sunrise Journal: a daily prompt and three lines, saved privately on your device.
• Daily reminder: add a gratitude reminder to your phone’s calendar.
• 30-Day Gratitude Challenge: one small action a day.
• Meetings with Gratitude: an opening thought for any group.
• Voices of Gratitude and Spiritual Thoughts: verified words from many traditions.
• Gratitude card maker: create and share a card with your own message.

Our standards

Sunrise Gratitude cites peer-reviewed research and reputable sources, and links to them so you can check. We only publish quotes we could verify against an original source. We don’t make medical claims, and our guides are not medical advice. The site is independent and welcoming to people of every faith and none. If you spot an error, we want to fix it.