Gratitude Walk Worksheet

What is a Gratitude Walk?

A Gratitude Walk is an exercise not just for your body but also for your mind.  Research has shown immense benefits of both physical exercise and practicing gratitude for one’s overall well-being. How about combining the two? Gratitude not only helps you focus on the good but also makes you resilient toward whatever curves life throws at you. Physical exercise keeps your heart and lungs healthy and strengthens your immune system.  

How can I do it?

For this walk, you just need to be present in the moment. Take out some time of your day to walk around your neighborhood or a nearby park or whatever route suits you best. During this walk keep your senses in touch with everything around you. Count your blessings and be on the lookout for things you are grateful for. Keep all judgemental and negative thoughts away. Breathe in the air. Listen to the sounds of life around you. Smell and taste your favorite treat along the way. Feel your feet touching the ground.

There is no right or wrong way to do the gratitude walk as long as you stay positive throughout and continue to be grateful for all that you have instead of all that you don't. You can do it as long as you like.

Use the tracker below to take note of your walks. Use it, especially for the gratitude walks you take when feeling low or stressed to keep track of how it affects your emotions afterward.

Reference

Berkenkamp, G. (2020). Walking with Glenn Berkenkamp: 35 Wellness Walks to Expand Awareness, Increase Vitality, and Reduce Stress. North Atlantic Books.

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.