Gratitude and Goal Setting - by Coach Jessica Lackey

Gratitude and Goal Setting - by Coach Jessica Lackey


Studies have shown that people who write about things they are grateful about in their daily life are more optimistic about their lives. They also exercised more and had fewer visits to physicians. Writing in a gratitude journal improves sleep, increases mental strength, and reduces toxic emotions. All of these benefits will have an overall improvement on your health.

Gratitude can also be connected to goal-setting. People who keep gratitude journals are more likely to make progress towards personal goals. Practicing gratitude helps to build resilience which is important as we may stumble as we work to achieve bigger goals. Taking time each day to reflect on what things we are grateful for provides us space also to reflect on what we have accomplished and what we want to accomplish.


  • Thank someone. Write a note or thank them mentally.

  • Stay present. Use quiet times during the day to mentally check in and reflect on good things.

  • Keep a gratitude journal. Make it a habit to write down thoughts about what you’re grateful for each day.

  • Use visual reminders. Post post-it notes of statements of gratitude or affirmations to keep them in your thoughts for the day.

  • Meditate.


  • 5 Minute Journal (hard copy or iOS): In the 5 minute Journal you write things you’re grateful for and three goals for the day in the morning and then reflect on positive happenings of the day in the evening.

  • Daily Greatness journal (hard copy): Both a goal setting planner with a space for daily gratitude. Includes daily affirmations and has a version for parents, yogis, and business owners.

  • Day One App (iOS or Android): Quick and easy journal app that syncs with all of your devices and even includes integration with the Apple Watch.

  • Rituals for Living Dreambook (hard copy): Produced by Portland’s Dragontree Spa, the journal includes a brainstorming section for goals and future visioning around relationships, community, health, career, and spiritual goals.

  • Happiness Project One-Sentence Journal (hard copy): Simply turn to today’s date, reflect on the quote at the top of the page, and jot down just one sentence (perhaps about something good that happened that day). As the years go by you can see how your entries evolve


View the original post by Coach Jessica here.

In this arena, Strength and Skill are as important as Conditioning. -by Coach Roman

In this arena, Strength and Skill are as important as Conditioning. -by Coach Roman