Journal Guide

Welcome to the HMC journal guide

There is proven scientific evidence that journalling can make you happier.

It is a very powerful way to express your feelings, dump your frustrations, reflect on your day, be grateful, or just get all the jumbled mess in your head out so you can be at peace.

Remember, journalling is personal—write freely, honestly and from the heart and watch your attitude shift.

The journal guide is where you can come for inspiration and guidance in journalling.

Gratitude Journal


Writing about the things you are grateful for every day has proven to shift your outlook to be more positive.

When listing the things you are grateful for each day it does not have to be a life-changing revelation, it can be as simple as the smile the bank teller gave me, or the dental floss that you had at the perfect time.

When we recognize the things that are good in our life, our brain rewires itself to find the positive all around us big and small.


Write 3 things you are grateful for each day. If you have the time and feel the inspiration, then list as many things as you like and expand on how they made you feel and why. It’s up to you.

Why: source (Greater Good, the science of a meaningful life)

Scientist report that people who express gratitude on a regular basis report the following benefits:

  • Stronger immune systems and lower blood pressure;
  • Higher levels of positive emotions;
  • More joy, optimism, and happiness;
  • Acting with more generosity and compassion;
  • Feeling less lonely and isolated.

Want to know more about the science and practice of gratitude? Please see these Greater Good resources:

Recommended Apps:

Day One:


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