Why a gratitude jar might be the simplest habit that makes you feel happier

Write it down. Speak it out loud. Express it through song. Convey it through gifts. Say a little prayer. There’s every which way to cultivate the attitude of gratitude. And for those on the artsy side, there’s a jar for that.

Now, it’s a widely known fact that this practice is a key ingredient to happiness. And it has, according to psychologist Robert A. Emmons, Ph.D., the power to do three things: to heal, to energize, and to change lives.

What’s even more interesting is how gratitude works on our minds and bodies, and how a gratitude jar can help you reap the benefits.

What is a gratitude jar?

A gratitude jar is a simple container where you place written notes about the moments, people, and experiences you appreciate.

It follows the same concept as a gratitude journal. But the thing is, not everyone is into notebooks or downloading yet another app (if you’re pro-digital). So, an alternative you can opt for is a gratitude jar.

Thankful for the feast on your table? Write it on a piece of paper and stuff it in the jar.
Appreciate your partner for washing the dishes? Scribble it down on a napkin and toss it in the jar.
Grateful for the Mindvalley community? (*Cough*—shameless plug—*cough*) Put it on a Post-It and add it to the jar.

One great thing it has over the other options is that it creates a visual reminder. Notebooks often end up in drawers, and devices need an extra step before you can jot something down.

But having a gratitude jar sitting on a counter filled with note after note after note (imagine it with colorful paper) can be a wonderful way to see all your blessings.

The more you train your brain to spot them, the more you begin to experience them in your own life.

— Paul McKenna, trainer of Mindvalley’s Everyday Bliss program

This might seem like a brand new idea—it’s not… but it’s a powerful one. In fact, Oprah and singer SZA are advocates of this practice. Check out the latter’s sweet moment describing it on Sesame Street:

Gratitude jar vs. gratitude journal

Are you a jar person? Or a journal person? Both serve the same intention, but each one creates its own rhythm and feeling.

There’s no right or wrong way to do this mindfulness habit. In his Mindvalley program, The Quest for Personal Mastery, Srikumar Rao suggests to “make a list of at least three things in your life for which you are truly grateful.”

Vishen, the founder and CEO of Mindvalley, has a different method. He, in his Be Extraordinary program, advises to “express gratitude for your life in three different areas: your personal life, your career, and yourself.” 

Regardless of how you choose to do it, here’s what you should keep in mind: gratitude, as Dr. Emmons highlights in a video on the Greater Good Science Center YouTube channel, has two components.

1. It’s an affirmation of goodness. “We affirm that there are good things, benefits, gifts, that life is good.”
2. Figuring out where that goodness comes from. “We make a causal decision/inference—where did this good stuff come from? Who do I give thanks to if I am thankful?”

And a gratitude jar is one of many things that can help you do that.

How does a gratitude jar work?

The concept behind the gratitude jar is simple. Start with an empty jar (decorate it if you wish).

Write down what you’re grateful for on a piece of paper and put it in.

You can do it daily or weekly… or whenever you feel a surge of gratitude. And at the end of the year, you’ll have a jar full of goodness that you can look back on to remember all the abundance of that year, even if it was a rough one.

Here are some options for where you can use gratitude jars.

• At home: If you have a family, you can have a gratitude jar for each member (decorate them if you wish). Everyone can write their own gratitudes or pop in a note in another’s jar.
• At work: You can do the same at work, which can help improve day-to-day morale. An American Psychological Association study shows 93% of employees “who reported feeling valued said that they are motivated to do their best at work, and 88% reported feeling engaged.”

Now, doing this practice might feel forced at first. However, as you do it more and more, it’ll get easier to see the good things happening in and around you.

The benefits of keeping a gratitude jar, according to psychology

Gratitude, as science often points out, can boost emotional resilience and improve overall well-being. Dr. Emmons, too, adds, “People do report a healing power to gratefulness, that it can heal them of past hurts as well as give them hope and inspiration for the future.”

How you do it is really a matter of preference. While journaling or doing it digitally can be great in their own way, here’s how a jar can add ease and energy to the practice:

1. It feels instant. A jar gives you a place to capture good moments right when they happen.
2. It serves as a visual reminder. You can see your wins stacking up. The jar fills, and so does your sense of progress.
3. It’s playful. Paper scraps, colored pens, ticket stubs, receipts from great meals… a jar invites creativity, and that can support your greater well-being.
4. It becomes a time capsule. You can open the jar at the end of the week or month and revisit moments you forgot you had. Nostalgia, it seems, can strengthen your life and emotional satisfaction.
5. It creates a sense of ritual. Dropping a note into a jar creates a physical gesture that signals meaning to your mind. That gesture reinforces the habit.
6. It holds emotional weight. When the jar gets full, you feel it. A heavy jar becomes a symbol of a steady life.
7. It works for all ages. Kids can understand it; grownups can enjoy it. And when you do it together as a family, it can create healthier parent-child dynamics.

Based on Dr. Emmons’s research, gratitude helps you enjoy the moment, be less reactive, build emotional strength, and deepen your relationships with yourself and with others.

And a gratitude jar gives you a simple way to practice all four every single day.

Gratitude jar for beginners: ideas and examples

Here are beginner-friendly gratitude jar ideas for you to try:

• One-sentence wins. Write one line about something that went well today.
• Tiny joys. Note the small things that lifted your mood.
• People you appreciate. Add names that bring warmth to your day.
• Moments of calm. Capture the times when your mind felt steady or clear.
• Unexpected kindness. Record anything someone did that made life easier.
• Comfort items. Add words for objects that brought ease, like warm socks or your morning coffee.
• Nature notes. Write down something you noticed outside that made you pause.
• Milestones. Save moments of progress, even the small ones.
• Funny moments. Add something that made you laugh.
• Daily highlight. End each day with the brightest moment you can remember.
• Songs of the day. Add the title of a song that lifted your mood.
• Little adventures. Because experiences make us happier, capture something meaningful from your day.
• Warm conversations. Note a chat that left you feeling understood or supported.
• Creative sparks. Write down any idea that felt fun or energizing.
• Small comforts. Add moments that made your day easier, like a good cup of tea or a long shower.

Paul McKenna, Ph.D., a renowned behavioral scientist and hypnotist, points out in his Mindvalley program, Everyday Bliss, that listing what you’re appreciative of can include “big and small things.” And the more you train your brain to spot them, “the more you begin to experience them in your own life.”

So don’t overthink it. Whatever you feel in that moment, write it down and pop it in.

How to make a gratitude jar

A gratitude jar begins with three things: a container, a few scraps of paper, and a moment of your attention. Everything else is optional creativity.

1. Choose any jar that feels inviting. It can be clear for a brighter look or tinted for a softer vibe. Add paper in colors you enjoy. Keep a pen nearby so the habit stays easy.
2. Decorate it if you like. Stickers, ribbons, quotes, or a label with your name—anything that makes the jar feel personal.
3. Place the jar somewhere you pass often. A kitchen counter works. Or even a bedside table. The goal is to keep it visible so it becomes part of your routine.
4. Write a short note whenever something lifts your spirit. Fold it, drop it in, and let the jar fill at its own pace.
5. Set a moment to open it. Some people choose the end of the month. Others wait until the end of the year. The reveal creates a quiet kind of joy.

Here’s the thing: happy people pay attention to what lifts them up. And this jar? It’ll help train your mind to do the same.

How to create a gratitude jar for kids

This is a simpler version of the practice designed for children:

1. Start by letting them choose the jar. This gives them ownership and turns the jar into something they helped create.
2. Add bright paper they can fold with ease. Cut the pieces small enough for tiny hands. Keep the paper and crayons in a spot they can reach without help.
3. Give them prompts that spark curiosity. Ask them questions to get their gears running.
4. Set a gentle rhythm. Invite them to write or draw one note at the end of the day. Celebrate each entry so they feel proud of the habit they are building.
5. Create a reveal moment. Pick a day of the week to open a few notes and read them together.

One thing Paul suggests in his Mindvalley program is to notice how these things you’re grateful for make you feel.

“Really enhance a sense of the feeling by remembering those things that make you feel good, seeing what you saw, hearing what you heard, feeling how good you felt,” he says. “And then reading back over the list to enhance the feelings yet again.”

This is something you can guide your child to do or do with them. As a matter of fact, research shows that children express more gratitude when families build small rituals like this together. 

So make no mistake that such a simple habit can turn into a skill your child carries for life.

Helpful gratitude jar prompts for kids

Here are a few prompts to help your child practice gratitude:

• What made you smile today?
• Who helped you today?
• When did you feel brave?
• What did you learn that made you curious?
• Which sound did you enjoy hearing?
• What color stood out to you today?
• What game did you enjoy playing?
• Which snack made you happy?
• When did someone share with you?
• What kind thing did you do for someone?
• Where did you feel safe today?
• What moment made you feel proud of yourself?
• What joke or funny moment do you want to remember?
• Which animal did you like seeing or thinking about?
• What did you notice in nature that you liked today?

Asking such questions can help your child feel more thankful, more optimistic, and more satisfied with their day. And they can foster an abundance mindset way into their adulthood.

Frequently asked questions

What do you put in a gratitude jar?

You can fill your jar with anything that holds meaning. Some gratitude jar examples to spark ideas can be short lines about something you noticed, a thought you want to save, or a feeling that made the day easier to carry.

Some people add a line from a book they enjoyed or a note about someone they want to keep in mind. You can also describe something you want to celebrate, such as a new habit or a gentle shift in your mood.

The goal is to capture experiences that add meaning to your day. With time, the jar becomes a personal timeline filled with moments you might have forgotten.

What are the 4 A’s of gratitude?

Many people use the four A’s as an easy guide to keep gratitude familiar and approachable. Here’s what each one stands for:

• Awareness, which means paying attention to what lifts your spirit.
• Appreciation, which is the feeling you have when something touches you.
• Appropriation, which means understanding how this moment or action adds value to your life.
• Action, which is your choice to express what you feel through words or small gestures.

These four steps teach your mind to notice good moments more easily. They also help you turn those moments into habits that support your emotional well-being.

What’s the best time of day to use a gratitude jar?

The best time to use a gratitude jar is any moment your mind feels open enough to pause and reflect.

For many people, evenings work well because the day is still fresh and the pace is slower. Some enjoy adding a note in the morning to set a gentle tone for the day. Others use the jar in small pockets of quiet time, such as during a break or after a walk.

You can choose a rhythm that fits your day. What matters most is the consistency.

Embrace everyday magic

Gratitude may be the first step. But if you want to explore how you can experience everyday bliss, consider joining the free Everyday Bliss masterclass with Paul McKenna, Ph.D. He’ll show you how to work with your subconscious mind to return to joy with more ease.

In the 32-minute session, you’ll learn how to…

• shift emotional triggers,
• stay centered in busy moments, and
• create real space for peace in your day.

Chris Mealing, a paramedic and firefighter from Canada, took what he learned from Paul’s program and changed his relationship with stress. He shares with Mindvalley:

Paul provides easy to implement stress busting tools that immediately started helping me relieve years of built-up stress, and by helping prevent it from building up again.

So consider this your invitation to train your mind the way happy people train their bodies: with simple tools that work when life gets loud. And maybe, just maybe, you’ll surprise yourself with how quickly your inner calm shows up when you know how to call it forward.

Welcome in.