This week we are back with (hopefully) your favourite ongoing series in the Gradifying blog. Check out previous posts here and here. Before I start, I would like to give a disclaimer. The intent of this post is not to romanticize low wages, less-than-ideal living conditions, a world at war. But rather to help you find joy and comfort with the good you already have in life.
During one of the most overwhelming semesters of my undergrad, my supervisor gave me advice I didn’t expect: “Start a gratitude journal.” I was exhausted, anxious, and honestly skeptical—but I took the advice. I opened a spreadsheet and made two columns (date and entry) without any of the usual fluff. With time, that humble sheet changed my mindset and my life.
Now, as a grad student navigating deadlines, experiments, and imposter syndrome, I still return to that simple system. It’s not always poetic, but it’s powerful. It’s helped me build what I call my “get to” mindset. Instead of “I have to do the dishes,” it’s “I get to do the dishes”—because I had a meal to enjoy. Instead of “I have to rewrite this proposal,” it’s “I get to keep improving my research.” Shifting from obligation to opportunity doesn’t erase the hard stuff, but it makes space for appreciation, even in the mess. Here’s how to start:
Step 1: Choose Your Format
It doesn’t have to be fancy. I started with a spreadsheet because it felt accessible, and I liked being able to search and sort through past entries. You could also use a paper notebook, a notes app, or a digital journal platform. The best format is the one you’ll actually use. But remember: you must write it down. We’ve discussed the power of writing in previous blogs.
Step 2: Make It Part of Your Routine
Pick a time that feels natural (before bed, after class, or right after you shut your laptop for the day) and jot down 3–5 things you are grateful for. They don’t have to be deep. Some days I write “nice weather” or “tasty lunch.” Other days I go a bit deeper—like being thankful for being in a safer city.
Set a reminder at first if it helps. Eventually, it becomes a habit.
Step 3: Start with Prompts (If You’re Stuck)
Not sure what to write? Try:
- What’s one thing I “get to” do today that I used to wish for?
- Who helped me today, even in a small way?
- What simple moment made me smile?
- What challenge taught me something this week?
Gratitude isn’t about ignoring what’s hard—it’s about making space for what’s still good.
Step 4: Keep It Personal and Flexible
There’s no right or wrong way to do this. Some days you’ll write a list, others a paragraph. This is your space to slow down, notice, and shift from “I have to” to “I get to.”
Gratitude won’t solve every grad school challenge. But it builds something far more sustainable: perspective. When everything feels urgent and uncertain, this small daily practice reminds you that you get to be here—growing, learning, trying. And that’s worth writing down.