Once a day, take a few minutes and recall and write about a positive experience you had over the past 24-hours. Just relax and write free-flowing and try to be descriptive. This exercise allows you to relive a positive experience and trains your brain to scan your world and experiences for the positive.

You may use the tracker to write down your daily gratitude’s or another tracker that works for you.

If you have written an entry on 21 days and it is not yet May 21^st, 2025, CONGRATULATIONS, you have completed the journaling portion of the challenge successfully.

Resources:

• Journaling Can Boost Happiness in Five Minutes or Less | Psychology Today
• 5 Ways to Journal Your Way to Happiness | Psychology Today
• Gratitude Journal | Practice | Greater Good in Action
• The Mental Health Benefits of Journaling | Psych Central