Thnx4 Gratitude Journal

Thnx4 is a digital gratitude journal that you can access from anywhere, making it easier to give thanks, enjoy the benefits of thankfulness, and see what happens when you experience and express gratitude.

How does it work? Registering for Thnx4 launches a 21-Day Gratitude Challenge, where you’ll be prompted to record your gratitude every other day for three weeks in your own online diary.

Why does it work? When we consciously focus on feeling and expressing gratitude, we start to notice the positive people and events in our lives that we might otherwise take for granted.

Robert Emmons, perhaps the world’s leading scientific expert on gratitude, explains that gratitude carries powerful benefits to our mental, physical, and social health because “it’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received.” Gratitude strengthens our relationships, he says, “because it requires us to see how we’ve been supported and affirmed by other people.”

Why did we create Thnx4? The goals of Thnx4 are to promote the practice of gratitude and raise awareness about the research-based benefits of gratitude. In so doing, it aims to engage the public in a larger conversation about how to foster more gratitude in everyday life.

Thnx4 is based on two decades of research on gratitude, and the benefits of gratitude journaling in particular, which suggest that regularly expressing thanks can have profound benefits on one’s social, emotional, and physical well-being. Thnx4 makes it easier to keep a gratitude journal and record moments of thankfulness right when they happen.

Would you like to host a Gratitude Challenge for your organization? If you would like to organize a Gratitude Challenge for your school, workplace, or other institution, please email us at thnx4@berkeley.edu. We can set up a code for your organization that its members can use when they register on Thnx4, enabling your group to see how its levels of gratitude, happiness, and more change over 21 days.

We created Thnx4 as part of our Expanding the Science and Practice of Gratitude project, which is funded by the John Templeton Foundation and aims to deepen the scientific understanding of gratitude and promote evidence-based practices of gratitude in homes, schools, workplaces, and beyond.