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Boulder, CO 80301


P.O. Box 19551

Asheville, NC 28815-1551

A Pockitude™ is a gratitude recorded in a pocket-sized journal. It’s choosing to focus on the better things, the things that remind you why it’s great to be alive. We all need consistent reminders of the good things, and writing them down as you see them is a great tool in your arsenal. The Pockitudes™ journal fits in your pockets and purses, so you can record your gratitudes as they come to you.

With a quick jot, you get a monumental shift on your outlook in life. We encourage you to write your gratitudes for just two weeks. See for yourself the benefits. See for yourself the change in your attitude. See for yourself how you will begin to discover the good in things, people, and places.

Join the happiness movement.


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A Pockitude™ is a gratitude recorded in a pocket-sized journal. It’s choosing to focus on the better things, the things that remind you why it’s great to be alive. See for yourself the change in your attitude, and how you will begin to discover the good in things, people, and places. With a quick jot, you get a shift in your attitude. 

Surrender into silence

Frederic Terral



Yesterday, in the quiet stillness of early morning, I stood in the darkness before four lit candles and surrendered. I hunger for silence, the need to gaze inward and sit with an empty cup. Not knowing, not wanting, not fearing, not hoping, not fixing. Just being, listening, feeling. Surrender is not giving up, it’s about letting in and receiving the gifts we were born to receive. We can receive nothing as long as think we can control everything, as long as we think don’t have enough, or we’ve been cheated in some way. Surrender into silence, unlock, listen and receive. Forgiveness, compassion, gratitude are right there waiting to be let in.


Frederic Terral


Gratitude is to...

Live in a way that nurtures the magic of any given moment.

Live in a way that calls attention to connection--to each other, to community.

Live in a way that offers to leave something or someone better than how they were found.

Live in a way that encourages compassion, not possession, or obsession, nor perfection or hate, or fear, power or control.

Live in a way that reminds you how lucky you are to wake up, to have friendships, to dance, to laugh, and cry, to hug, to eat cake or drink tea, to have a home or a job.

Live in a way that keeps you humble, forgiving, present, and awake.


Frederic Terral

Confession. I don’t exercise regularly. I can curse like a truck driver. I don’t meditate, I hate to clean and I am not an inspired cook. I order Domino’s pizza, and I eat way too much chocolate every day. The truth is, I deplore the mask of perfection. DEPLORE it. Give me the real, beautifully messy and wild, out-of-the-box, spontaneous, passionately authentic person and I’ll show you someone who lives their truth, someone who’s a breath of fresh air. A person who’s not afraid to say “please forgive me but I can’t”, “I effed up”, “I don’t know”, and “I forgot”.

Truth #1: Gratitude becomes less and less effort when we are vulnerable and authentic about who we are, and accept who we are NOT.

Truth #2: Cultivating gratitude means forgiving ourselves and taking a hard look at the parts we ignore, hide, or deny, and the parts we aren't proud of. Knowing these parts can help us figure out who we want to become.

Truth #3: Living a grateful life becomes easier when judgement falls away, for ourselves and then for others. When this happens, we build resilience and soon DON'T CARE about being judged, and instead feel compassion and forgiveness for those who judge us.

 Life lessons come in small pieces, like bread crumbs spread over years, perhaps even lifetimes. Sometimes we have to relearn those pieces over and again. The bottom line is we seek truth, always. Truth in ourselves, truth in others, truth in purpose, truth in vision. When we find truth, gratitude is right there beside it, waiting to be snatched up. Always do your best, knowing that your best may never be perfect, and that's perfectly okay.


Frederic Terral

Now, more than ever, we need to remember WHY we are grateful. It's almost too much to bear, the collective grief happening everywhere I look. Some days the sorrow is too deep to muster the energy to write a brand new gratitude. So I don't. I accept the state of where I am and instead, borrow a gratitude from last year. I grab a used Pockitude journal, open randomly and read. 

The memories and gratitudes collected in these journals reminds me that joy still sits with me, and can co-exist in consciousness with grief, and anger, the madness in this world. The act of taking the time to read and remember is a gratitude itself, and a form of self care. Today, I am grateful for the treasure trove of memories written permanently in these journals. August 2017: Blooming sunflowers in the community gardens. Why? Because I am reminded to turn my face to the sun and bloom. 

A gift for readers and followers, enjoy a 10% discount code at checkout with Promo code: SUNFLOWERS (expires first day of Spring March 20) --> www.pockitudes.com/shop/


Frederic Terral

You have permission. Permission to not get it right today. Permission to not be perfect. Permission to not have all the answers. Permission to grieve, for as long as you need. You have permission to accept your whole self, even the squishy, aging parts, the parts you have not forgiven, the parts you’re afraid to acknowledge or see. You have permission to do nothing for an entire day, without guilt, without feeling like you wasted time. 

Time, our most precious gift. Time wasted is the time spent not loving ourselves, or others. Time wasted is the time we don’t pause to be kind, gentle and patient. Time wasted is the time we become blind to the abundance and grace that weaves itself into the canvas of our every day. Time screams rarity from moment to moment, saying “PAY ATTENTION! Be here.” A shared smile, a ridiculous joke, your child’s laughter, a hug between friends, a donut with sprinkles, a kindness given. You have permission to see that wasted time lives in all the permissions not given, because somewhere we believe, mistakenly, that we have all the time in the world. We don’t. Take time while you still have it. Remember the gifts time gives. Take notice. The permission is yours.


Frederic Terral

Why write gratitudes? Isn’t just saying thank you enough or “I’m grateful” enough?

Yes. And no. How many times have the words been so automatic it’s lost its meaning? How many times have we said “Yes I’m grateful” in our minds, but the full feeling of gratitude didn’t quite make it to our heart, body and soul. When we truly understand the benefits of gratitude, when we capture a moment as the best thing ever, right here right now, you can feel it ripple through your body and electrify your bones. Gratitude can easily become automation, perhaps even a chore, perhaps even resented.

Without presence, without intention, “thank you” and gratefulness is just another “right” thing to do and feel. This is why we write it down. This is why we think about the gratitude, who and what, and the big one--”why?”. Why are we grateful? And when we know why, how can we make it happen again? Write your gratitudes down. Make it last. Remember. It can change your life.

Exhale and the Life Preserver.

Frederic Terral


I stopped telling my kids that all I want for them is to be happy. Happy is great, happy has been the long held standard for a satisfactory life. As long as we are happy, all is well. I call BS on that. I’ve been happy plenty of times, and I love it when I’m happy, but happy is fleeting, and like most wonderful things, aren’t meant to last. I want to teach my kids what to do when happy isn’t available, when things just suck and we are trying to survive a mess of a day. What I tell them is Exhale, and Thank you.

There are all kinds of breathing techniques to help anxiety, or anger, but for me, it’s the exhale I long for. The extended, exaggerated, vocal exhale that releases me. We do it subconsciously with sighs, a semi-muted expression of discomfort. Forget the sighs. Bring on the guttural flow of carbon dioxide. Exhale the nasty, exhale the yuck, exhale the sad madness of it all. And then, and here’s where it really counts-- say “thank you”. Thank you sun, thank you breath, thank you end of the day, thank you pillow, thank you stars, thank you sunset. Thank you for life lived another day. Thank you for reminding me that if I can make it through days without happy, I can make it through anything. Gratitude is the life preserver that keeps us above the water, keeps us moving, just long enough until happy circles back around again.

The Secret To Staying Happy Is Getting Whatever Exposure To Nature You Can Get

Frederic Terral

A new study finds that even just seeing a tree or hearing a birdsong will up your state of mind.

Plenty of research shows that spending time in nature has powerful health benefits. For people working in cities, that’s not always possible, but there an approximate way to stay positive at least: New research shows that even if you’re trapped in an office or only able to step outside for a moment, small exposures to outdoorsy indicators–seeing trees, the sky, or hearing a birdsong–can boost your mood.

The effect doesn’t disappear once you’ve returned to a cloistered cubicle or apartment: It can last for several hours, with especially strong results for people who suffer from mental disorders.


Progress with Cookies

Frederic Terral

How? How do you pause to be grateful when the indignation to just brood feels better? There’s no stifling to be done here. I’d rather scream until my lungs are inside out before finding something to be grateful for at this moment. I’d rather cry long heaves of breath and spittle before disengaging this powerful urge to plant these sorrows at my feet and wail.  But….I have been here before. I have indulged in each and every feeling that would cause me to turn a blind eye to the joys of anything. And each time, I am brought to an edge far worse from where I began. And so I ask again. How? How do I pause to be grateful when the indignation to brood feels better

Just one thing. One tiny thing, a memory, a joke, a convenience, a reason---one step in the direction opposite of the darkness where I’ve already been. This is gratitude. It doesn’t need to be grand. In fact, it doesn’t even need to be more than a word. Cookies. Cookies was my very first word in my Pockitudes journal. Why? Because they taste good, especially with lots of chocolate chips. When I eat cookies, I feel warm, resilient and comforted. This isn’t rocket science, this is progress.

Does ‘Counting Your Blessings’ Work?

Frederic Terral

To study the effect of the gratitude list, researchers have had to define gratitude and decide how to measure it. Some psychologists contend that gratitude has two emotional components: a “thank you” combined with a recognition that a benefit came from an outside source. This idea sits at the heart of the list’s place in 12-step programs. The list provides a daily structure to modify habits of thought over time, training participants to notice their positive accomplishments rather than dwelling on worries or resentments that might trigger self-destructive behavior.

Some studies suggest that a focus on gratitude improves the ability to assess life quality, the willingness to help others, and the quality of sleep and overall physical health. In a study among Israeli youth exposed to missile attacks, researchers go as far as proposing that gratitude increases resilience against PTSD. And in a quest to find a “gratitude mechanism,” the Greater Good Science Center at UC Berkeley funded a multiyear grant program in 2011, along with a gratitude summit in 2014. Researchers have also attempted to pin down a genetic component—a sort of gratitude gene that could play a role in oxytocin processing.

But gratitude long predates social-scientific study of the concept. Benjamin Franklin, influenced by the Puritans and Quakers of Boston, expressed the essence of this can-do mode of character reformation by publishing daily logs of productivity and virtue. His schedule for writing and working started at 5 a.m., with the question, “What good shall I do this day?”



Frederic Terral

When working with families, parents regularly ask me how they can teach their children to willfully get rid of stuff. This is typically followed by guilty admissions of purging toys on the sly. Out of sight, out of mind – right? Don’t worry, no judgment– we’ve ALL been there!

If anyone tells you there is a quick fix to get your kid on the giving train, they are lying. Like everything else in our lives, it’s a process, but most definitely doable.

Need some help? Keep reading.

Science-Backed Reasons To Kick-Start (Or Restart) Your Gratitude Practice ASAP

Frederic Terral

In between the delicious food, family time, and travel plans, it's important to remember what Thanksgiving is really about: Gratitude. While we may have the best of intentions, sometimes the original spirit and intention of this beautiful day slips out of focus. Only 20 percent of Americans rate gratitude as a positive, constructive emotion. For context, that number is nearly 50 percent in Europe.

Sharing your gratitude isn't simply a nice thing to do. Practicing gratitude is one of the simplest things you can do to transform your life, and there’s no better time to start than this Thanksgiving. In case you need some extra motivation, here's a rundown of five scientifically-proven benefits of practicing gratitude.


7 Surprising Health Benefits of Gratitude

Frederic Terral

Now is the season to think about what makes you most thankful, but research supports making it a year-round habit. Many studies have found there are benefits of gratitude — both mental and physical — and all it takes to enjoy them is a little bit of introspection. Research from Northeastern University has found that people who felt grateful for little, everyday things were more patient and better able to make sensible decisions, compared to those who didn’t feel very gracious on a day-to-day basis. When 105 undergraduate students were asked to choose between receiving a small amount of money immediately or a larger sum at some point in the future, for example, the students who had shown more gratitude in earlier experiments were able to hold out for more cash.


The key to a happy life? Gratitude that goes beyond Thanksgiving

Frederic Terral

The importance of gratitude goes beyond a picture-perfect Thanksgiving tableau. Many experts believe that feeling grateful is also beneficial to your health. “Gratitude is good medicine,” says Robert A. Emmons, professor of psychology at UC Davis and founding editor in chief of the Journal of Positive Psychology. Studies show that practicing gratitude can be used to help lower blood pressure, stop smoking and reduce stress.


Here’s What Happened When I Gave Up Negative Self-Talk For A Month

Frederic Terral

Everyone’s version of negative self-talk is different. Mine comes in the form of rumination. I am an expert worrier (in fact, I worry about worrying too much). And I’ve noticed that when I am in my state of worrying, I start beating myself up.

For example, right before I started this challenge, I lost my apartment keys. I could have just thought, “Oh well, accidents happen,” and then moved on. Instead, my thoughts were as follows: “I can’t believe I lost my keys. What if someone finds them and somehow knows where I live (even though they are unlabeled) and breaks in? I’m going to have to pay so much to replace them. That is so irresponsible of me. I am such an idiot. How could I have done this?” (Then I repeat the same cycle in my head a few more times.)

This line of thinking is completely draining. It’s instances like this that made me decide to give up negative self-talk.  ~ Huffington Post



Frederic Terral

Don’t think counting your blessings every day will do a lot of good? Cate Blanchett, who does it on the reg, begs to differ about the impact practicing gratitude can have on your mood and your health.

In an interview with Byrdie, the actress acknowledged how incredibly easy is to focus on the negatives in life, which may be why she makes it her mission to stay positive and continually do little things to better herself. (Even if just for a few minutes a day.)


Gratitude, what it takes.

Frederic Terral

Saying thank you always makes me happy. The driver who takes me home, the 'mama mboga' at the market, the supermarket attendant who serves me; I say thank you to them all. The one thing that gives me joy and satisfaction in this life is showing gratitude. It isn't about what I get in return, it is about what I experience as a person.

Good morning dear. Thank you for coming into my life, for being my pillar, my friend and much more. I hope you continue to stay there. I love you ~ Ed Moraa

I was left speechless after reading this, it isn't everyday someone appreciates me to this extent. I felt special, I am special. Maybe I haven't appreciated you until now, here it is, thank you for reading my posts each time I publish. Thank you for being my audience, thank you for being my invisible friend, thank you for being my family. Thank you for being in my life.


Starting a Gratitude Practice

Frederic Terral

As compared with most of the world, U.S. citizens are rich, but to what extent are we happy? We’re taught less to express gratitude, than to strive, perpetually seeking the next thing. Surely that will “make us happy”, except that then we’ll be preoccupied the next goal. Meanwhile we’re anxious that bad people will steal, ruin, or misappropriate our possessions, or that we haven’t bought the right thing.

Our founding document speaks of happiness as something to be pursued. We chase after “it.” So the idea of gratitude is an unclaimed orphan in U.S. culture. Why would be risk halting the “pursuit” in order to celebrate what we have? (If you click this link, then scroll down to “gratitude.”)

It is minority voices that suggest we should live not only in the endless future but in the present, that we notice what is good in the only time we can ever live in, the now. Without reference to striving, these voices tell us that if we neglect the present, we throw away a treasure.

I thought of this when friends told my wife and me about their daily practice of gratitude. Every evening in notebooks they describe things they are grateful for, then read each other what they’ve written. Getting ready for a possible move, they’re giving up various things, but they don’t want to discard these notebooks. Why do they read them aloud? Because being witnessed deepens their commitment.

Craig K. Comstock, Contributor - author, TV host, social commentator, former foundation director