GLAD Technique

Learn about GLAD Technique and transform your clients' lives by enhancing their mental well-being and resilience.

By Karina Jimenea on Jun 16, 2025.

What is dialectical behavioral therapy (DBT)?

Dialectical behavioral therapy (DBT) stems from cognitive behavioral therapy (CBT). DBT focuses on teaching individuals skills in emotional regulation, distress tolerance, and social skills. Moreover, this form of therapy has also been shown to be an effective treatment for borderline personality disorder, reducing unreasonable anger and self-harm (Stoffers-Winterling et al., 2012).

What DBT aims to foster among individuals primarily is a mindfulness practice. Individuals become attuned to their minds, body, and surroundings through mindfulness. They can develop a positive attitude toward life by basking in the present moment with a grateful heart, and one form of this grounding mindfulness exercise is the GLAD Technique.

What is the GLAD Technique?

The GLAD Technique is attributed to Donald Altman from his book The Mindfulness Toolbox. GLAD's goal is to help individuals engage in a mindfulness exercise that allows them to appreciate things in life. By paying attention to certain positive aspects in their lives, individuals can cultivate a more positive mindset that will ultimately aid them in finding joy and balance in their lives.

The acronym stands for the following:

G (one Gratitude for today)

The technique begins by letting individuals recall what they are thankful for. They may write about basic gratitude, such as having the essentials like food, water, clothing, and a home. In addition, they may include appreciating their relationships, a nourishing work environment, or good health.

L (one thing you Learned today)

Every day is an opportunity to learn something new. It's all about opening oneself to discovering and learning something new, maybe from a person or a situation. Engaging in conversation with a stranger, conversing with a friend, or making breakfast in the morning can provide insight or wisdom. Learning a new fact or gaining a new perspective can bring people happiness.

A (one small Accomplishment you did today)

Celebrating wins in life boosts confidence and doesn't have to be monumental. It can be as simple as finishing what's on the to-do list, getting enough sleep, practicing self-care, or getting one's body to exercise for 30 minutes after a long time. GLAD teaches individuals to find joy and balance in this world.

D (one thing of Delight today)

When they work hard trying to achieve something, individuals become too preoccupied. By day's end, they often find themselves astonished by how little time they have to notice and appreciate the subtle wonders around them, like a bird chirping, friends laughing, a relationship blooming, and many others. Finding one thing of delight means considering something that made you smile, laugh, or be joyful.

How to practice the GLAD Technique?

Starting on a GLAD journey doesn't require much equipment. An individual needs a journal, a portable mobile device, or an index card. They should log their answers daily and try to notice changes or patterns (Washington State University, n.d.).

At the end of the week, individuals should take the time to reflect on their answers by answering prompts such as the following:

What was it like to focus your attention this way?
How did it make you feel to start noticing the daily aspects of life?
Name some small ways the practice has benefited you or someone.

They can do this every week if they don't have enough time each day. However, practicing the GLAD Technique every day can help develop the habit.

What are the benefits of practicing the GLAD Technique?

Because the GLAD Technique incorporates mindfulness exercises and journaling, when done regularly, it can offer numerous benefits, even for those grappling with illnesses. A study conducted among cancer patients revealed that weekly mindfulness gratitude journaling can improve how they cope with their illness, emotional struggles, and feelings about life (Tan et al., 2021).

Aside from that, here are other benefits one can reap from practicing GLAD:

Enhanced gratitude: When individuals constantly practice gratitude, they can experience contentment and appreciation for life's blessings.
Improved self-awareness: Acknowledging emotions, thoughts, and experiences helps people better understand themselves. In return, they can find ways to manage and handle complicated feelings.
Continuous learning: Because GLAD has a "Learn" aspect, individuals are reminded and encouraged to commit to ongoing personal growth and development.
Reduced stress: Life can be stressful at times. However, taking enough time each day to reflect can help clear one's mind and potentially ease anxiety and depression.
Increased resilience: The GLAD Technique teaches people to pay attention to the positive aspects of life. Seeing moments of delight makes people realize there is more to life despite their challenges.

Additional resources to help practice gratitude

Gratitude is not a one-time thing. It entails commitment and practice to turn it into a daily habit. To reinforce this, Carepatron's library resources offer the following materials and resources you can use alongside a GLAD techniques PDF worksheet to help you in your therapy practice.

Weekly Gratitude Log PTSD Worksheet: This template allows individuals with PTSD to log weekly moments of gratitude, aiding in fostering positivity amidst challenges.
Gratitude Journal: This template provides a space for daily expressions of gratitude and supports the development of mindfulness and appreciation for life's blessings.
Gratitude in Recovery Worksheet: Tailored for individuals in recovery, this worksheet guides them through exercises to cultivate gratitude, aiding in maintaining sobriety and emotional well-being.
Gratitude Worksheets: This template, with various exercises and prompts, assists individuals in exploring and practicing gratitude in personalized ways.
Letter of Gratitude to Yourself PTSD Worksheet: Encouraging self-compassion, this template prompts individuals with PTSD to write letters of appreciation to themselves, fostering resilience in the face of trauma.

References

Stoffers-Winterling, J. M., Völlm, B. A., Rücker, G., Timmer, A., Huband, N., & Lieb, K. (2012). Psychological therapies for people with borderline personality disorder. Cochrane Database of Systematic Reviews, 8(8). https://doi.org/10.1002/14651858.cd005652.pub2

Tan, T. T., Tan, M. P., Lam, C. L., Loh, E. C., Capelle, D. P., Zainuddin, S. I., Ang, B. T., Lim, M. A., Lai, N. Z., Tung, Y. Z., Yee, H. A., Ng, C. G., Ho, G. F., See, M. H., Teh, M. S., Lai, L. L., Singh, R. K. P., Chai, C. S., Ng, D. L. C., & Tan, S. B. (2021). Mindful gratitude journaling: psychological distress, quality of life and suffering in advanced cancer: a randomised controlled trial. BMJ Supportive & Palliative Care, 13(2). https://doi.org/10.1136/bmjspcare-2021-003068

Washington State University. (n.d.). Handout: The GLAD technique. https://s3.wp.wsu.edu/uploads/sites/2073/2022/01/GLAD.pdf

Commonly asked questions

Although some individuals may prefer to complete the GLAD worksheet periodically during the day, filling it out at the end of the day in their repurposed gratitude journal, index card, mobile device, is most convenient.

It typically takes a few minutes to practice the GLAD Technique each day.

The technique can help with conditions such as stress, anxiety, depression, and low mood.