How To Start A Gratitude Jar: A New Tradition To Start This Year!
A gratitude jar is a simple yet powerful way to start a gratitude practice and one you can do solo or as a family or couple. This is a fun tradition that you can do yearly, or just keep adding to your jar until you can’t fit anymore gratitude inside! By collecting small moments throughout your year, you build a tangible reminder of all the good things around you.
Whether used individually or with your partner or family, a gratitude jar can be a meaningful way to keep you focused on the positive moments and experiences in life.
Here’s a comprehensive guide to creating a gratitude jar and making it a lasting habit.
What Is a Gratitude Jar?
A gratitude jar is a jar (or decorative container) where you store written notes about things you are grateful for. These notes can include simple pleasures, significant milestones, or moments that brought you joy. Over time, the jar becomes a collection of positive memories and reflections.
Why Use a Gratitude Jar?
- Encourages mindfulness and positivity.
- Helps shift focus from challenges to blessings.
- Strengthens emotional well-being.
- Provides a way to celebrate and reflect during tough times.
The Negativity Bias
The negativity bias is a natural tendency of the human brain to focus more on negative experiences or emotions than positive ones, often as a survival mechanism to identify threats.
While this bias can be helpful in certain situations, it can also overshadow the many good things happening in our lives, making us more prone to stress, anxiety, and dissatisfaction.
This is why a gratitude jar is such a wonderful idea! For example, at the end of a year, do you typically look back and think “That wasn’t a great year” or only remember the hard moments? It’s pretty common!
However, practicing gratitude serves as a powerful counterbalance to negativity bias. By consciously focusing on the positive—whether it’s small joys, personal achievements, or acts of kindness—we train our minds to notice and appreciate the good more often. Over time, this shift helps to rewire our brain’s default patterns, fostering a greater sense of happiness and well-being.
You will also be looking back over your past 12 months and realising it was actually a pretty awesome year (hopefully) if you kept up with your gratitude habit!
New Year Gratitude Jar Tradition
One of my favourite ways to use a gratitude jar is as a new year’s eve tradition. On 1st of January, start your gratitude jar, filling it throughout the year with moments you are grateful for, happy memories and positive experiences.
On New Year’s Eve, open your jar and read all of your jar entries. This is one of the best ways to reflect back on the year that was, so even if it felt like a challenging year, you are finishing it with a reminder of all the awesomeness that you experienced through the year.
You can do this as a solo activity, or if you involve your partner or family in sharing moments of gratitude, you can all share them with one another. A beautiful tradition to share!
What You Need to Create a Gratitude Jar
Gather the following materials to get started:
- A Jar or Container: Choose a size that suits your space and purpose. Mason jars, recycled jars, or decorative containers work well.
- Paper and Pens: Use colourful paper, sticky notes, or plain slips of paper to write your gratitude notes.
- Decorations (Optional): Ribbon, stickers, paint, or markers to personalize your jar.
- A Designated Space: Select a spot where your gratitude jar will be easily accessible, like a shelf, desk, or kitchen counter.
Step-by-Step Guide to Creating Your Gratitude Jar
You really don’t need to think too hard about putting together your own jar of gratitude! Any jar will do or box or bowl or draw string bag. Any pieces of paper will work. Just get started!
Step 1: Choose Your Jar
Pick a jar or container that resonates with you. The size and style don’t matter as much as its functionality. Clear jars allow you to see the notes piling up, which can be visually uplifting.
Step 2: Personalise Your Jar
This step is totally optional but fun! Decorate your jar to make it visually appealing and unique. You can:
- Paint the jar or add stickers for a fun, artistic touch.
- Tie a ribbon or add a label with a phrase like “Gratitude Jar” or “Things I’m Thankful For.”
- Include inspirational quotes to motivate you.
Step 3: Prepare Your Gratitude Notes
Cut paper into small, manageable pieces. If you prefer, use pre-cut sticky notes or purchase decorative note cards. Keep a pen or marker nearby to make writing easy and convenient. They goal is to make it easy so it isn’t a big process to add to your jar. If it feels hard, you won’t stick with it!
Step 4: Set a Gratitude Practice
Decide on a routine for adding to your jar. This could be daily, weekly, or whenever something positive happens. For example:
- Write one thing you’re grateful for each day before bed.
- Make it a family activity during dinner or at the end of the week.
- Use it to reflect on special moments, like holidays or celebrations.
I prefer not to stick to a routine and like to just add to mine at random, although it’s easy to let it fall to the wayside without some sort of reminder. This is why you want to keep your jar in a prominent place or have a regular reminder to add to it.
Just because you set a daily or weekly reminder does not mean you have to add to the jar on that day!
Step 5: Start Filling Your Jar
Write down your gratitude moments and place them in the jar. These notes can include:
- Simple joys like a sunny day or a kind gesture.
- Achievements, big or small.
- Positive interactions or acts of kindness.
Step 6: Review and Reflect
Set aside time to read your notes periodically. This could be:
- At the end of the year to reflect on all the positive experiences.
- During a challenging time to remind yourself of past blessings.
- On a special occasion, like Thanksgiving, to share gratitude with loved ones.
Tips for Making the Most of Your Gratitude Jar
- Be Specific
Instead of writing, “I’m grateful for my friend,” try, “I’m grateful for the encouraging words my friend shared today.” - Stay Consistent
Incorporate your gratitude jar into your routine. Set reminders if needed. - Involve Others
Encourage family members, friends, or coworkers to participate. Group gratitude jars can strengthen bonds and create a collective sense of positivity. - Celebrate Small Wins
Don’t wait for monumental moments. Write about everyday joys, like enjoying your favorite meal or hearing a favorite song.
Creative Variations of the Gratitude Jar
If a general jar of gratitude sounds a little overwhelming, you can make it more specific or have different jars for different purposes too. Here are some fun ideas:
- Themed Gratitude Jar
Focus on specific areas like work, relationships, or health. - Family Gratitude Jar
Get everyone involved! Use it to bond as a family and share your reflections together. - Goal-Focused Jar
Combine gratitude with goal setting by including achievements or progress toward personal goals. - Birthday Gratitude Jar
Just like the New Year’s gratitude jar idea, do the same but instead, start your jar after your birthday and each year, open all your notes on your birthday for some special memories.
When to Start a Gratitude Jar
The best time to start a gratitude jar is now! Whether it’s the beginning of the year, a birthday, or just a random day, there’s no wrong time to begin cultivating gratitude.
Over time, your gratitude jar will become a treasure trove of uplifting memories and quite possibly one of your favourite annual traditions. It’s such a simple one to start and the ultimate feel good experience when you read all those little notes back and remember the moments that prompted them!
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