Simple Gratitude: notice one small thing to be thankful for today
Reviewed By
Stephanie Orr - Psychotherapist, MBABCP, 10+ years in the NHS and private practice
Pause for a moment and notice one small thing today that you’re thankful for.
Free to try · Responses are private & encrypted
Related tools
What does the Simple Gratitude Journal cover?
A single daily prompt: one thing you are thankful for today. It takes under a minute and is designed to be repeated, building the habit of noticing what is going well alongside what is hard.
Who is this Simple Gratitude Journal for?
Helpful if you:
😔 Find your attention drawn to what is going wrong
⏱️ Want a wellbeing habit that takes a minute
🌱 Are starting a gratitude practice for the first time
For therapists:
Assign Simple Gratitude as a daily, low-effort practice for clients with low mood or a strong negative bias, and step up to the fuller gratitude journals once the habit is established. Entries are available to review before your next session. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
Does a one-line gratitude habit really make a difference?
Yes, if you repeat it. Research on gratitude practice shows that regularly noticing what is going well shifts attention away from the negative bias that low mood and anxiety create. The effect comes from consistency rather than length, which is why this journal asks for just one thing a day.
What should I write if nothing good happened?
Go small. A warm drink, a message from a friend, a moment of quiet, the fact that a hard day is over. Gratitude is not about pretending the day was good; it is about noticing that even difficult days contain something worth keeping. Small entries count just as much.
How is this different from the other gratitude journals?
Simple Gratitude is the lightest version: one prompt, under a minute. It is designed for building the habit. Offload's Building Gratitude and Gratitude for Today journals ask a few more questions and are a natural next step once the daily practice is established.
Can my therapist assign this journal?
Yes. Therapists on Offload often assign Simple Gratitude as a daily, low-effort practice for clients with low mood or a strong negative bias. Your entries are available for them to review before the next session. Fully HIPAA and GDPR compliant.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapists