17 Gratitude & Appreciation Exercises

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Gratitude and appreciation are core positive psychology practices that have been shown to boost physical, mental, and emotional health. 

Building daily gratitude habits and communicating more appreciation toward others are also some of the simplest ways to gradually shift to a more positive mindset and experience the joys of life more deeply.

We created this collection of 17 Gratitude & Appreciation Exercises (PDF) for professionals to help others harness the benefits of gratitude, move through challenging situations, and get more from life. 

$ 47

You will be equipped with the following tools:

  • Daily Gratitude Check-In

    Help your clients develop a daily gratitude practice to become more grateful generally.

  • Moving from Rational Gratitude to Experiential Gratitude Meditation (+Audio)

    Help your clients cultivate the full essence of gratitude by connecting to a tangible and recent moment of goodness to it's source.

  • Resolving Jealousy Using the Camera-Lens Metaphor

    Help your clients analyze their thinking and convert cognitions that are giving rise to feelings of jealousy and envy to cognitions that support gratefulness.

  • Gratitude in Romantic Relationships

    Help your clients revive and enhance feelings of fondness and admiration in romantic relationships through daily expressions of gratitude.

  • Naikan Reflection

    Help your clients develop a greater sense of gratitude and foster a natural desire to give and serve others.

  • Cultivating Gratitude Through Counterfactual Thinking

    Help your clients cultivate feelings of gratitude and appreciation for the good things in their lives.

  • Three Good Things

    Help your clients boost their well-being by practicing small acts of gratitude at the end of the day.

  • Gratitude Meditation

    Help your clients increase gratitude through meditation.

  • Silent Gratitude Mapping

    Help your clients to build connections with other participants as well as engage in personal reflection.

  • Increasing Awareness of Complaining

    Help your clients become aware of complaining to reduce the negative effects on them and their environment.

  • Little Gratitude Habits

    Provide your clients with an overview of gratitude practices that can be used in addition to or as an alternative to the scientifically tested interventions.

  • Gratitude by Mental Elimination

    Help your clients increase their gratitude by counterbalancing the ”taking-things-for-granted effect” to which we are often prone.

  • Gratitude Resentment and Appreciation Test

    Use the GRAT to measure your client's dispositional gratitude.

  • Gratitude Letter

    Help your clients increase their gratitude and sense of well-being by writing a gratitude letter.

  • Gratitude Journal

    Help your clients increase their gratitude by keeping a journal.

  • Gratitude for Important People

    Help increase your client's gratitude by counterbalancing the ”taking-things-for-granted effect” to which we are often prone.

  • Gratitude for Important People

    Help your clients increase awareness of the importance of and gratitude towards other people.

This pack contains the 17 highest rated gratitude & appreciation tools that our practitioners use for their own development, in coaching, for teaching, or in a therapeutic setting. Each of the tools has been created in collaboration with universities and experts around the world. 

All of the tools are rooted in science, draw from the latest research and insights from the field of positive psychology, and include references, practical advice, and a detailed description of how to use them.

Download them today to become a gratitude & appreciation expert, better help others, and grow your practice.

*Please note that these tools are also included in our Positive Psychology Toolkit.

The following experts create our tools and resources:

  • Alicia Nortje


  • Anna K. Schaffner


  • Claire Vowell


  • Elaine Houston

    B.Sc. (Hons)

  • Gabriella Lancia


  • Heather S. Lonczak


  • Hugo Alberts


  • Jeffrey J. Gaines


  • Jeremy Sutton


  • Jessica Swainston


  • Joshua Bourne


  • Joshua Schultz


  • Lucinda Poole


  • Maike Neuhaus


  • Melissa Madeson


  • Nicole Celestine


  • Oliver Page


  • Tchiki Davis


Yes, of course! While these tools were designed with practitioners in mind, they are written in an accessible way so that anyone can benefit from them.

Upon purchase, you will receive access to a .zip file containing all the tools as PDFs. If you have any difficulty accessing the tools, please contact us at info@positivepsychology.com.

This can vary a lot from one exercise to another. As a general rule, most take around 30 minutes to complete but can take longer if more reflection is required. Some tools take place over a longer period of time, such as a week.

The tools can be adapted for the self, individuals, groups, teams, and different client populations. You are free to use your own experience and expertise to adapt the tools to your own particular scenario.

Yes, but in order to promote good practice, please note that you are advised to use the tools within the boundaries of your professional expertise. For instance, if you are a certified clinician, you are advised to use the training within clinical psychology. Likewise, a school teacher may use the tools in the classroom, but it would not be advisable to use them for clinical populations.

The exercises and interventions aren’t specifically designed for any particular age group, but you can adapt any of them so that they are suitable and age-appropriate.

The vast majority are, yes. Every tool has an icon that indicates whether it has been tested at least once in a scientific study and published in a peer-reviewed journal. We always include references and credits for each tool. The tool developers are academics with scientific and experiential backgrounds.

You’re free to download these tools in PDF format and print them for your personal or professional use, such as in a coaching or classroom setting. You’re not allowed to publish these tools publicly.

Within seven days of your purchase, if you decide that the tools aren’t for you, we’ll be happy to offer a refund.

Absolutely! Send Lucy, our Practitioner Success Manager an email at lucy@positivepsychology.com and she will gladly take care of you. Alternatively, you can call us on 1-424-272-1280 (our working hours are 9am-6pm EST, Monday - Friday). We look forward to hearing from you.


  1. Leah Rubinstein

    I enjoyed using these exercises for my clinical practice. It is a great tool for the cognitive work, it makes the information they (clients) have been holding on to tangible, a big aid in the healing process. Also, it really helped me save time and added to my professional resources.

    Leah Rubinstein Clinician, Mindfulness Teacher

  2. Sunita Malhotra

    Thank you – you have superb tools that are very practical, to the point, and easy to use! You have helped to change the lives of the younger generation! 🙂

    Sunita Malhotra Managing Director

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