Gratitude Journal: Three Good Things Worksheet (Free PDF Download)

Gratitude Journal: Three Good Things Worksheet example

Download the worksheet (PDF)

What is the Gratitude Journal: Three Good Things worksheet?

The Gratitude Journal: Three Good Things worksheet is a single page divided into three blocks, one for each good thing. Every block asks What Happened? and How did it make you feel?, so the entry carries an event and its effect. A Day field sits at the top.

How to use the Gratitude Journal: Three Good Things worksheet

Send this home as homework, one row a day, rather than working through it in session. Ask for events small enough to be true on a bad day, since a client who cannot find three large ones stops filling it in. The How did it make you feel? column is the working part, and it is the one clients skip. Your clients can bring completed days back for review, which is where a flat entry and a felt one become easy to tell apart.

Gratitude Journal: Three Good Things Worksheet Download – What’s Included

One printable page, not fillable. A Day field runs across the top, with the prompt to indicate the day in your gratitude exercise. Below it sit three identical blocks, labeled #1 Good Thing, #2 Good Thing and #3 Good Thing. Each block repeats the same two prompts, one for what happened and one for how it felt.

Based on positive psychology gratitude research (Emmons & McCullough; Seligman). Emmons, R. A., & McCullough, M. E. (2003). J Pers Soc Psychol, 84(2).

Why this worksheet helps

Boost client well-being with this self-worth worksheet. Encouraging them to focus on the positive to shift their mindset

The Gratitude Journal: Three Good Things Worksheet is a valuable resource for your clients, offering a way to improve their overall outlook by incorporating gratitude into their daily routine

Why Mentalyc’s The Gratitude Journal: Three Good Things Worksheet is Essential:

This self-worth worksheet provides a structured approach to cultivating gratitude. By consistently recording three positive events each day, clients can change their perspective, reducing symptoms of anxiety and depression, and strengthen their emotional resilience.

This Self-Worth Worksheet helps your clients:

Create a habit of gratitude
Shift their mindset
Have evidence of positive experiences, for emotional reinforcement

Frequently asked questions

How do you journal 3 positive things a day?

On this sheet the client fills one row a day. Each of the three blocks takes a single event under What Happened?, then a line on how it made them feel. The same two prompts repeat for all three entries, so nothing changes from one day to the next.

What is gratitude 3 things a day?

It is a daily record of three good events rather than a list of things to be thankful for in general. This sheet holds one day: a Day field, then three blocks, each pairing what happened with how it felt. Repeat the page for each day.

Used this worksheet in a session?

Mentalyc writes the note for you, including the homework you assigned.

Record or upload the session and get a compliant progress note, treatment plan, and client summary in minutes. More time for the clinical work these worksheets support, less time on paperwork after hours.

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Your Author

Tracy Collins, LCP

Tracy Collins is a licensed clinical psychologist with over six years of direct clinical experience in outpatient and telehealth settings. She specializes in cognitive behavioral therapy, structured treatment planning, and measurable therapy outcomes. Tracy has extensive experience writing SOAP and DAP notes, developing insurance-compliant treatment plans, and aligning documentation with ICD-10 and DSM-5-TR diagnostic criteria. Her clinical approach integrates cognitive behavioral therapy techniques, behavioral activation, exposure-based interventions, and mindfulness-based strategies to create structured and outcome-driven therapy plans. At Mentalyc, Tracy supports therapists by creating educational resources that simplify documentation workflows and improve treatment plan defensibility during audits.

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