Gratitude Practice

Finding Gratitude in Daily Life — Creative Solutions Behavioral Health
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Creative Solutions Behavioral Health

Finding Gratitude in Daily Life

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A Deeper Kind of Gratitude

Gratitude practices like this one are one of the most well-studied tools in positive psychology. Simply noticing good things — sometimes called the “Three Good Things” exercise — has been shown in research to meaningfully lift mood and reduce symptoms of depression, with effects that can last for months.

This version goes a step further. Instead of just naming what went well, you’ll be guided to look underneath it — at what it took for that thing to happen, what it meant, and the part you played in it. Research on gratitude suggests appreciation deepens when we notice the effort behind something, its impact, and our own role — rather than letting good moments pass by unexamined.

3
Reflections
3
Guided questions each
~10 min
To complete
Why it works: Positive psychology research (including work by Martin Seligman and colleagues on gratitude interventions, and Barbara Fredrickson’s “broaden-and-build” research on positive emotion) suggests that intentionally noticing and examining good things helps them register more fully — building a habit of attention that can carry into daily life over time.
  • 1You’ll be asked to name three things or experiences — big or small — that you appreciate from today or recently.
  • 2For each one, you’ll answer three short prompts that help you look more closely at it.
  • 3At the end, you’ll see a full summary you can save or print.
A note before you begin: This is a reflective wellness exercise, not therapy, diagnosis, or medical advice. Whatever you write here stays in your browser — it is not sent to us or saved anywhere unless you choose to save or print it yourself. If something difficult comes up as you reflect, consider bringing it to your therapist.
Reflection 1 of 3

Something you appreciate

Think of one thing or experience — big or small — that you appreciate from today or recently.

e.g., a good cup of coffee, a friend checking in, finishing something you’d been putting off, a quiet moment on your drive home…
Consider the time, effort, timing, or people involved — even things you might normally take for granted.
How did it affect you, someone else, or the shape of your day?
This could be an action, a choice, or simply that you noticed it. It’s okay if the honest answer is “not much” — not everything good is our own doing.
Please name what you’re reflecting on before continuing.

Your Gratitude Reflection

Here’s everything you noticed today. Take a moment to read back over it.

Creative Solutions Behavioral Health, PLLC · Cedar Park, TX · creativesolutionsonline.org
This exercise is provided for personal reflection and does not replace individual therapy.

© 2026 Creative Solutions Behavioral Health PLLC — Cedar Park, TX — All rights reserved.
This exercise is the intellectual property of Creative Solutions Behavioral Health PLLC and may not be reproduced, distributed, or adapted without written permission.