Gratitude Tracker
Take the Gratitude Questionnaire to measure gratitude in your daily life.
Overview
Gratitude Tracker is a self-assessment experience based on the Gratitude Questionnaire (GQ-6), a validated psychological instrument developed by McCullough, Emmons, and Tsang in 2002. It measures your natural tendency towards gratitude — how frequently and deeply you feel grateful in daily life. Onsen guides you through all six questions, calculates your score, and turns the conversation into a personal journal entry.
- Category: Trackers
- Duration: 5 minutes
- Repeatable: Yes — track your score over time to see trends
How It Works
Step 1 — Quiz
The experience opens with your AI guide introducing the GQ-6 questionnaire: its scientific background, who developed it, and what to expect from the six questions. Your recent journal entries are used to personalize this introduction. Tap Continue when you are ready to begin.
The guide then presents all six GQ-6 statements as a survey, displayed in shuffled order. For each statement you select a response on a five-point scale from Strongly Disagree to Strongly Agree.
The statements explore themes such as appreciation for others, noticing what is positive in life, and how your sense of gratitude has grown over time. Note that two of the six statements are phrased negatively and scored in reverse.
Once you submit your responses, the guide shares your score on a 1–5 scale and provides a personalized interpretation. It highlights which areas reflect strong gratitude and which suggest room for growth, connecting the results to themes from your recent journal entries. Scores of 4.5 and above indicate a high gratitude disposition; scores below 4 indicate a lower disposition. Tap Continue to Journal to proceed.
Step 2 — Journal
The guide automatically drafts a first-person journal entry based on your quiz conversation. It captures the key themes and your personal reflections in your own tone and style, formatted with markdown and emoji. You can edit the draft before saving. Tap Add to Journal to save the entry to your journal.
Tips
- Think generally — answer based on your overall tendencies, not just how today is going.
- Read carefully — some statements are phrased negatively; take a moment before selecting your response.
- Pair with practice — combine this tracker with Gratitude Meditation or Gratitude Letter to actively build gratitude and then measure the results.
- Watch your progress — regular tracking shows you how gratitude practices are affecting your outlook, which can be a powerful motivator to keep going.