close · Team Building · 75 min · 1-40 people · low energy

Gratitude Practice

This method guides participants through a structured exploration of gratitude, fostering a more positive mindset and enhancing emotional well-being. It combines reflection, journaling, and group discussion to cultivate a lasting habit of appreciation.

When to use Gratitude Practice

Use this method to improve team morale, build resilience, and promote a more positive work environment, especially during times of stress or change.

What it solves

Negative focus, low morale, lack of appreciation

How to run Gratitude Practice, step by step

  1. Introduce the concept of gratitude, its benefits, and journaling as a practice (15 mins).
  2. Guide a brief check-in, inviting participants to silently recall things they are grateful for and optionally share (15 mins).
  3. Introduce three journaling formats (letter, journal entry, gratitude jar notes) and allow participants to choose one and write for 20 minutes (25 mins).
  4. Facilitate a silent reflective check-in, allowing participants to observe any shifts in thoughts or feelings (10 mins).
  5. Facilitate a group discussion on the journaling experience and building a gratitude habit, inviting participants to write down one intention for the week (15 mins).

Materials needed

  • Why Gratitude handout
  • Meditation script (optional)
  • Journaling guide
  • Paper or notebooks
  • Pens
  • Jars (optional)

Facilitator tips

  • Consider showing a short video on gratitude before the session.
  • Provide ample time for silent reflection.
  • Model stillness and calmness during the reflective check-in.

Common pitfalls

  • Participants may struggle to identify things they are grateful for. Encourage them to start small and focus on simple things.
  • Participants may feel uncomfortable sharing personal reflections. Emphasize the voluntary nature of sharing and create a safe space.

Variations

  • Use different journaling prompts.
  • Incorporate a guided meditation on gratitude.
  • Create a group gratitude board where participants can share things they are grateful for anonymously.

Running it online or hybrid

Use a shared online document or breakout rooms for journaling and sharing.

What it produces

Personal gratitude journal entries, shared reflections, and individual intentions for building a gratitude habit.

Origin

Adapted from Transition Makers Toolbox — source

Build a session around Gratitude Practice

METODIC places Gratitude Practice inside a complete, timed session plan — agenda, worksheets, facilitator guide and slides — matched to your group and goal.

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