Start by picking a notebook or journal to dedicate to gratitude. It can be fancy (a leather-bound journal from the bookstore), simple (a spiral notebook), or DIY (stapled printer paper with a decorated cover). Let your child personalize it—add stickers, draw on the cover, write 'My Gratitude Journal' in marker. If your child prefers digital, set up a note on their phone or tablet, or use a journaling app. Grab a pen or pencil that feels good to write with. Flip to the first page and write today's date at the top. Setting up the journal feels special—it signals this is a dedicated space for noticing good things, not just any old notebook. Make the setup process fun and intentional.

Before writing, talk about why people keep gratitude journals. Explain that writing down good things trains your brain to notice them more often. It's like a workout for happiness—the more you practice seeing positives, the easier it becomes. Gratitude journaling is linked to better sleep, less stress, and stronger relationships because it shifts focus from what's wrong to what's right. Share that even on hard days, there are usually small things to appreciate—a kind word, a good meal, sunshine. The journal becomes a record of good moments you might otherwise forget. Ask your child what they think they'll gain from this practice. Frame it as an experiment: try it for a week and see how it feels.

Now write your first entry. Start by writing today's date at the top. Then list 3-5 things you're grateful for today. Encourage specifics: instead of 'my family,' write 'Dad making pancakes for breakfast' or 'Mom listening when I was upset.' Mix big and small: 'I'm healthy,' 'the sun came out,' 'my friend shared her snack.' For younger kids, they can dictate to you and you scribe, or they can draw pictures with captions. Older kids can write freely. There's no right or wrong—messy handwriting, bullet points, full sentences, whatever works. Read your entries aloud to each other if your child is comfortable sharing. Celebrate that you've both started! If your child struggles to think of things, ask prompts: 'What made you smile today? Who helped you? What went better than expected?'

Now decide when your child will journal regularly. Popular times: right before bed (reflecting on the day), first thing in the morning (setting a positive tone), or after dinner. Pick a time that already has a natural anchor—like 'while brushing teeth' or 'before reading at bedtime.' Consistency beats perfection, so choose a time your child can actually stick to. Set a reminder on their phone, put the journal in a visible spot, or tie it to another habit: 'Every night after you put on pajamas, write three gratitudes.' If they forget some days, no big deal—just pick it back up tomorrow. Aim for 3-4 times a week to start, then build to daily if it's working. Discuss how long they'll commit to trying this before deciding whether to keep going—maybe a week, maybe a month.

After a week (or whatever timeframe you committed to), sit down and reflect on the experience. Ask your child: 'How did gratitude journaling feel? Did you notice any changes in your mood or mindset? Was it easy to remember, or did you forget a lot?' Listen to their honest feedback. If they loved it, celebrate and keep going. If they struggled, troubleshoot: maybe the time didn't work, maybe they need prompts, or maybe writing isn't their format—try voice memos or drawing instead. Adjust the routine based on what you learned. If your child wants to continue, set a new milestone: 'Let's try another month.' If they're done, that's okay—they experimented with a tool and learned it's not for them. You can always revisit later. The goal is building self-awareness and emotional tools, not forcing a habit that doesn't fit.