Gratitude Journal Template

My Gratitude & 

Financial Wellness 

21 Day Journal 

3

How Grateful Are You? Test Your Gratitude Quotient 

Take Emmons' test to find out your "Gratitude Quotient" 

Answer the questions below based on the following scale: 

1 = strongly disagree 

2 = disagree 

3 = slightly disagree 

4 = neutral 

5 = slightly agree 

6 = agree 

7 = strongly agree 

____1. I have so much in life to be thankful for. 

____2. If I had to list everything that I felt grateful for, it would be a very long list. 

____3. When I look at the world, I don’t see much to be grateful for. 

____4. I am grateful to a wide variety of people. 

____5. As I get older I find myself more able to appreciate the people, events, and 

situations that have been part of my life history. 

____6. Long amounts of time can go by before I feel grateful to something or 

someone. 

____7. I have been richly blessed in my life. 

____8. To be honest, it takes an awful lot to make a person like me feel 

appreciative. 

____9. I have a wonderful sense of thanksgiving for life itself. 

___10. I often reflect on how much easier my life is because of the efforts of 

others. 

Source: http://www.newrepublic.com/article/115776/science-gratitude

Calculate and Interpret Your Score 

Calculate Your Score 

Step 1: Add up your scores for items 1, 2, 4, 5, 7, 9 and 10. 

Step 2: Reverse your scores for items 3, 6, and 8. 

That is, if you scored a "7," give yourself a "1," if you scored a "6," give yourself a 

"2," etc.. 

Step 3: Add the reversed scores for items 3, 6 and 8 to the total from Step 1. 

This is your total GQ score. 

This number should be between 10 and 70. 

How to Interpret Your Score 

65-70: Extremely high gratitude. People who score in this range have the ability 

to see life as a gift. For you, gratitude is a way of life. 

59-64: Very high gratitude. Your life contains frequent expressions of gratitude 

and you are able to readily acknowledge how others have helped you. The next 

21 days will nevertheless help you recognize and enhance your gratefulness in 

every area of your life. 

53-58: High gratitude. You are above average in gratitude and find it relatively 

easy to spend time reflecting on your blessings. You will probably find much to 

enjoy in the next 21 days of journaling. 

46-52: Average gratitude. You may find it easy being grateful when things are 

going well in your life; but may have difficulties maintaining a grateful outlook 

in tough times. You may find good value in the gratitude journal below and the 

other practices over the next 21 days. 

40-45: Below average gratitude. You find it challenging to find reasons for 

gratitude in your life. Life is more of a burden than a gift. Perhaps you are just 

going through a downturn. But if that’s not the case, going through the 

journaling exercise over the next 21 days may make a difference in the way you 

see the world and live your life. 

Source: http://www.newrepublic.com/article/115776/science-gratitude

Day ___ 

HOW TO COMPLETE YOUR JOUNAL? 

I’m grateful for: 

1. 

2. 

3. 

List 3 little things that you have to be grateful for example: 

1. I am grateful for the amazing cup of coffee I had this 

morning 

2. I am grateful I got to drive my baby to school thins 

morning 

3. I am grateful I can see the beautiful trees in my garden 

I can make today awesome by: 

My physical wellness goal for today is: 

My financial wellness goal for today is: 

My mental wellness goal for today is: 

How are you going to make today amazing? 

What am I going to do to enhance my physical 

wellness today? e.g. I will do 10 push ups 

What am I going to do to ensure I reach my financial 

goal based on my budget? 

e.g. I will take a packed lunch to work 

What am I going to do to ensure my mind is in a great 

place? e.g. I will spend 5 minutes meditating in the 

morning 

BEDTIME GRATITUDE 

2 awesome things that happened today was: 

1. 

2. 

Reflect on the day that has just passed and jot down 

what made today great, something small but made 

you smile or feel good! 

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