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Gratitude & Positive Psychology

A gratitude habit that lasts, your signature strengths put to use, savouring and kindness routines, and small experiments that show which positive psychology exercises actually help you.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Gratitude & Positive Psychology, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information to help you look after your own wellbeing. It is not medical or psychological advice and does not replace a doctor, therapist or counsellor. If you are in crisis, in danger or thinking about harming yourself, contact your local emergency number or a crisis line now.

What it installs.

1

Pillar

1

Area

50

Projects

194

Starter tasks

🧘 Mental & Emotional Wellbeing

Gratitude & Positive Psychology

Practising gratitude, savouring and strengths-based exercises from positive psychology to build a steadier, more hopeful outlook.

  1. Starting wellbeing and gratitude scores
  2. What gratitude exercises can and cannot do
  3. Gratitude journal set-up and daily cue
  4. Three good things for seven nights
  5. Signature strengths survey and your top five
  6. Personal list of twenty small joys
  7. Choosing a starter set of exercises that fits you
  8. Protected weekly slot for positive practice
  9. Positive psychology reading shortlist
  10. Weekly gratitude list with a rotating theme
  11. Two-minute daily savouring pause
  12. Monthly gratitude message to someone
  13. Using a signature strength in a new way weekly
  14. Monthly practice review and quarterly retake
  15. Kindness day once a week
  16. Monthly awe walk
  17. Seasonal savouring plan
  18. Rotating exercises to beat habituation
  19. Savouring the past, present and future
  20. Best possible self writing over four days
  21. Active constructive responding to good news
  22. Writing specific gratitude instead of generic lists
  23. Hope map with goals, pathways and willpower
  24. Spotting strengths in other people
  25. Mental subtraction of good things
  26. Flow diary for finding what absorbs you
  27. Testing daily versus weekly gratitude
  28. Complaint audit and three swaps
  29. When gratitude feels forced or fake
  30. Strengths-based goal for the next quarter
  31. PERMA check of an ordinary week
  32. Experiences and giving spending experiment
  33. Meaning audit of your weeks
  34. Gratitude visit to someone who shaped you
  35. Thirty-day gratitude prompt challenge
  36. Thank-you letters after a big life event
  37. Gratitude toast at a family gathering
  38. Year in good things review
  39. Gratitude rituals with young children
  40. Gratitude practice that fits student life
  41. Weekly appreciation ritual for couples
  42. Scaled-down gratitude for a hard season
  43. Appreciation habits for a work team
  44. Reminiscence and gratitude in later life
  45. Personal experiment on one positive exercise
  46. Reading positive psychology research critically
  47. Running a six-week gratitude circle
  48. Strengths-based mentoring conversations
  49. Formal course in applied positive psychology
  50. Personal positive psychology manual

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Starting wellbeing and gratitude scores

Positive psychology exercises have modest effects, so without a starting number it is easy to give up on one that is working or keep one that is not. Taking two short, free, validated questionnaires today, one for overall flourishing and one for gratitude, gives a baseline you can retake every three months and compare honestly.

First tasks

  • Search for a free validated flourishing or life satisfaction questionnaire
  • Complete a short gratitude questionnaire on the same day
  • Record both scores, the date and the measure names in one note
  • Set a reminder to retake both questionnaires in three months

What gratitude exercises can and cannot do

Popular articles promise that a gratitude list will fix sleep, mood and relationships, while the research shows small, real average gains that vary a lot between people. Reading two or three balanced summaries before starting sets expectations you can keep, and flags the situations, such as depression or recent grief, where gratitude is a supplement to proper support and never a substitute.

First tasks

  • Find a review of gratitude research written by a university or research group
  • Write down three benefits the evidence actually supports
  • List the situations where forced gratitude tends to make people feel worse
  • Write one sentence on when you would talk to your doctor instead

Gratitude journal set-up and daily cue

Most gratitude habits fail in the first fortnight because there is no fixed place to write and no moment that triggers it. Choosing one notebook or app, and tying the entry to something you already do every day such as the kettle boiling or brushing your teeth, makes the practice close to automatic.

First tasks

  • Choose a notebook or app and put it where you will see it daily
  • Write your anchor rule on the first page
  • Create a tracker from the habit tracker template
  • Count your entries at the end of the second week

Make it yours.

Install Gratitude & Positive Psychology, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.