Practise daily gratitude

What is the gratitude step?

The gratitude step is the third part of the daily reflection flow. After reviewing your tasks and recording how you feel, you are invited to write down up to three things you are grateful for. Practising gratitude regularly can help increase happiness and reduce stress.

How to practise gratitude

1. Open the Today tab and tap Reflect on your day. Before 6:00 PM, on a day that already has tasks, the button just reads Reflect. To reflect on an earlier day, pick that day on the calendar strip first and tap Reflect on this day.
2. Complete Step 1 (review tasks) and Step 2 (emotions).
3. On Step 3, you will see three numbered text fields under the heading "I am grateful for..."
4. Write something you appreciate in one, two or all three fields. You can also leave them empty and tap Continue to move on.

5. Continue to Step 4 to finish your journal entry.

Only non-empty entries are saved, so there is no pressure to fill all three fields every time.

Personalised prompts

The gratitude prompt adjusts based on the feeling you selected in Step 2:

• If you are feeling great or good: "It's great to hear that you are feeling good! Take some time to appreciate the things that are going well for you."
• If you are feeling okay, or skipped choosing a feeling: "Writing down what you are grateful for can help increase happiness and reduce stress."
• If you are feeling not great or bad: "It's not easy when things don't go to plan, but stick with it! Remembering the things that you're grateful for can help bring hope and comfort. Give it a try."

These prompts are designed to meet you where you are emotionally, so the practice feels relevant regardless of how your day went.

Reflecting on a past day

If you are writing a reflection for a previous day (not today), the prompts adjust to use the past tense — for example, "I was grateful for..." instead of "I am grateful for..." This keeps the language natural when journalling about earlier days.

Viewing your gratitude entries

Open any past reflection from the Journal tab to see your gratitude list alongside your emotions, journal text, and completed tasks. Over time, scrolling through your gratitude entries can be a powerful reminder of the good things in your life.

Tips for practising gratitude

• Be specific — "A kind message from a friend" is more meaningful than "friends". Specificity helps you relive the moment.
• Notice small things — Gratitude does not need to be about big events. A good cup of tea, a sunny walk, or a productive hour all count.
• Keep it consistent — Writing even one thing each day builds the habit. You can always write more when inspiration strikes.