by Shae Marcus

In a world that moves fast—with schoolwork, sports, social pressures and screens competing for attention—helping children pause and reflect is one of the greatest gifts we can give them. A simple gratitude journal offers a meaningful way to do just that.

Gratitude journaling isn’t about ignoring challenges or pretending everything is perfect. It’s about training the mind to notice the good—the moments of kindness, laughter and love that so often go overlooked. When children take a few minutes each day to write down what they’re thankful for, something remarkable happens: Their focus shifts from what’s missing to what’s already wonderful.

According to research from the Greater Good Science Center at the University of California, Berkeley, children that regularly practice gratitude report higher levels of happiness, optimism, and satisfaction with their friends and family. Another study published in the Journal of School Psychology found that students that kept gratitude journals for just two weeks experienced fewer negative emotions and improved overall well-being. Gratitude helps strengthen neural pathways associated with joy and emotional regulation—powerful tools for growing minds and hearts.

Parents can nurture this habit by keeping it simple and fun. Encourage one’s child to jot down three things they’re thankful for each day. Prompts like “Who made me smile today?” or “What’s one thing I love about myself?” can spark beautiful reflections. For younger kids, drawing or using stickers can help make it playful and expressive.

The best part is that gratitude is contagious. When a child begins to express thankfulness, it often ripples through the entire family, creating more connection, joy and mindfulness at home.

This month, as we gather around the table and reflect on what we’re thankful for, let’s remember that cultivating gratitude is more than a seasonal tradition—it’s a lifelong practice that helps our children (and ourselves) see the world with a kinder, fuller heart.

Shae Marcus is the publisher of the Natural Awakenings South Jersey and Philadelphia editions. She’s grateful for good coffee, loyal dogs and teenagers that occasionally clean their rooms without being asked.

SIDEBAR

The 7-Day Family Kindness Challenge

Make kindness a family affair this month. Try this fun one-week challenge and see how many hearts can be touched:

Day 1: Write a thank-you note to someone that deserves a smile.

Day 2: Do a secret act of kindness—no one needs to know who it was from.

Day 3: Pick up litter in the neighborhood or a local park.

Day 4: Say something kind to yourself in the mirror.

Day 5: Donate a toy, book or clothing item to a local charity.

Day 6: Tell a teacher, coach or mentor how they’ve made a difference.

Day 7: Cook or bake something as a family to share with a neighbor or friend.

At the end of the week, talk about how it felt—and maybe keep the challenge going. After all, kindness isn’t just an action—it’s a habit worth keeping.