2. Book of Contents
3. My inspiration
4. Benefits of Gratitude
5. Start of Exercises
6. Vision Board
7. Positive reminiscence
8. Gratitude Jar
9. Stop and Smell the Roses
10. Write a Letter to Your Future Self
11. Day of Positivity
12. Crafts
13. Alternating Half Hitch Friendship
Bracelet
14. Beaded Bracelet
15. 3D Hand
16. Clothespin Race Car
17. Clothespin Race Car
18. Simple Origami Fox
3. My inspiration
My older sister Christina, who is now 20, suffered from childhood
cancer. A few days after her 8th birthday, she was diagnosed with
Leukemia, which is a cancer in the blood. It was very difficult for her
mentally, physically, and socially. To pass the time and make herself
better, she would do a lot of crafts. She always said they were fun and
made her feel like a normal kid again. I did a lot of research and saw
many connections between positive psychology practices, gratitude,
and crafts. I decided to make this book full of practices and crafts to
help kids just like my sister.
4. Benefits of Gratitude
- Improves health
- Improves sleep
- Improves psychological health
- Improves mental health
- Increases empathy
- Enhances self-esteem
- Reduces aggression
- More social connection
6. Vision Board
- Take a poster board (and color you want)
- Find photos of things you aspire to have, of
friends, things that make you happy, and
anything else you desire
- Cut them out and glue them all over the poster
board
- Let the glue dry
- Take modge podge on a paint brush and paint
it all over the poster board
- Let dry
Steps:
Materials:
- Poster Board of desired size
- Photos of choice
- Glue
- Paint Brush
- Modge Podge
7. Positive Reminiscence
- Think about a past positive
experience
- Visualize it in as much detail as
possible
- Focus on the positive feelings you
were feeling during that event
Steps:
8. Gratitude Jar
- Each day, write down things that you are
grateful for
- Place these thoughts in a jar
- When you are feeling down, you can go
through the jar and read what you wrote
down
- Whether you are going back and reading
what you wrote, or adding to the jar, take
time to be positive and reflex on your life,
yourself, and those around you
Steps:
9. Stop and Smell The Roses
- Take deep breaths
- Focus on the good around you
- Take time to really be in the moment
- Notice the beauty and effort behind all the
things around you
- Focus on how these things impact you
- Reflect and be thankful
Steps:
10. Write a Letter to Your Future Self
- Think about the struggles you are
facing, your mindset, and outlook on
life
- Next focus on the goals and things
you are looking forward to
- Write about these as well as things
you want to remember from that
current moment
- Put the date on the letter and put it
in an envelope
- Do this however often you want
Steps:
11. Day of Positivity
- Pick any day of the week
- This day will be a day where you are
dedicated to positive thoughts only
- Try not to complain and think badly of
situations
- Try to say positive things and think of positive
outcomes
- Repeat this every week on they day you have
chosen
Steps:
13. Friendship Bracelet : Alternating Half Hitch
- Thread or Embroidery Floss
- Tape
- Scissors
Materials:
Steps:
- Take two colors of desired thread or
embroidery floss
- Cut them at desired length
- Tie them together to make a knot at the top
- Tape down the string so you can have both
hands to work
- Have the strings hanging down
- Make a 4 knot forward twice with your first
color
- Make a 4 knot backwards twice with your
second color
- Keep repeating this till at desired length
14. Beaded Bracelet
- Craft Beads
- Clear Elastic String
- Tape
- Scissors
Materials:
Steps:
- Measure the elastic string around
wrist and cut desired length
- Tie a thick knot one one end so the
beads do not fall off
- Slide the beads on the string until is
only a little bit of room let on the
string showing
- Tie both sides together
15. Drawing a 3D Hand
- Paper
- Markers
- Pencil
Materials:
Steps:
- Trace your hand lightly in pencil on
a sheet of paper
- Now take your marker and start on
one side of your paper and draw a
straight line until you hit where your
hand was placed
- Curve the line over the area of your
hand
- Once you reach the other side of
your hand continue with your
straight line
- Continue to repeat this with as
many colors you want until finished
16. Clothespin and Button Race Car
Materials:
- Glue
- Two twist ties
- Four buttons, preferably equal in size, and at
least 1" in diameter. If you are using two
different sizes, pick the larger ones for the back
wheels so they are like real race cars.
- One clothespin
- 2 short bits of a not-too-narrow straw, just a
little longer than the width of the clothespin
- One small button
- Staws
- Scissors
17. Clothespin and Button Race Car
Steps:
- Thread one twist tie through a pair of buttons and a straw bit
- Keep the twist tie relatively loose until both buttons are secured. Then rotate the buttons in
opposite directions to tighten the ensemble. Be sure to ensure the twisted twist tie can still
freely move inside the straw and that the buttons do not touch the ends of the straw.
- Repeat for the other two buttons, twist tie and straw bit
- Assemble the car - apply glue in the hole of the clothespin and clip it over the straw (axle) of
the first pair of wheels. Insert the small button between the jaws of the clothespin so that the
straw is not squashed. This in turn will allow the twist tie to move unimpeded within the
straw.
- Apply glue between the pinchy arms of the other end of the clothespin and insert the other
straw-axle. Do not push it in too deeply so as not to squish the straw.
- Let the glue dry
18. Simple Fox Origami
Materials:
- Origami paper
- Black maker
Steps:
- Start with a square piece of origami paper
- Fold paper in half by folding the top corner
to the bottom corner.
- Let's make a line in the center. Fold in half
again by folding left corner to right corner,
then unfold.
- Let's make a line in the center. Fold in half
again by folding left corner to right corner,
then unfold.
- Turn the figure over and draw on the face.
