FAQs

Evidence & Frequently Asked Questions

How does it work?

Set a kindness goal - either daily or weekly
Write a short bit of thanks or praise to someone
Keep the habit, feel the benefits. It costs nothing to try.

Do others need to be on Gracefill?

Not at all—because our app is focused on giving rather than receiving, it doesn’t require a “critical mass” of users for you to fully utilize our service to create impact.

If the recipient of your gratitude isn't currently on Gracefill, you write your message as normal and then you'll be asked to notify the recipient over email or your preferred messaging app. We make this a seamless one-step process, with a pre-written invitation that includes teaser text of your message that's automatically sent over your preferred channel. Then, your gratitude message appears as normal in the Gratitude Given section of your profile and counts towards your gratitude goal. Once your recipient signs up for free on Gracefill, they can "claim" the message by using the claim code provided in our pre-written invite to read the message in full in their profile.

What are benefits of practicing gratitude?

Individuals who keep a habit of expressing gratitude report improved physical and mental health, relationships, happiness, mood, and life satisfaction, as well as reduced feelings of envy, narcissism, and materialism. Studies on practicing gratitude also show improvements for:

Physical and mental health, including reducing stress and improving sleep
Romantic and platonic relationships
Symptoms of depression
Students’ social connections and kindness levels
Gratitude levels (and well being) of a adolescents and one's children
Job success as it relates to boosting feelings of happiness
Developing other virtues such as humility, patience, and wisdom

For more information on gratitude benefits, we recommend Dr. Summer Allen’s study of studies “The Science of Gratitude” prepared for the John Templeton Foundation by the Greater Good Science Center at UC Berkeley.

What are benefits of gratitude messages?

Studies have demonstrated that gratitude letters increased kindness, social well being, a desire to invest in relationships, and reciprocated gratitude. These effects were in addition to demonstrating the aforementioned benefits associated with gratitude journals and other gratitude interventions (increases in happiness, life satisfaction, and mental health and reductions in depression levels).

People who were asked to write a gratitude letter once a week for three weeks were significantly happier, less depressed, and more satisfied with their lives at the end of the intervention. (Toepfer, Cichy & Peters, 2011)
Participants who wrote and sent gratitude letters significantly underestimated how surprised recipients would be at their gratitude, overestimated how awkward recipients would feel, and underestimated how positive recipients would feel. (Kumar & Epley, 2018)
Participants who wrote a detailed letter thanking someone for their specific act of kindness expended more effort in performing a kind act daily for three weeks. (Layous, Nelson, Kurtz & Lyubomirsky, 2017)
Gratitude letters prompted emotional catharsis, a desire to invest in professional relationships, greater use of gratitude in leadership roles, and sparked reciprocated gratitude from staff and students. Gratitude was also drawn upon to deal effectively with conflict. (Waters & Stokes, 2015)
Participants assigned to any digital gratitude intervention experienced improvements in state gratitude, positive emotions, negative emotions, elevation, connectedness, support, and loneliness, relative to controls. Relative to all other conditions, participants assigned to text their benefactors showed the biggest boosts in social connectedness and support. (Walsh, Regan, Twenge & Lyubomirsky, 2022). (The Gracefill platform acts as a text solution in that it's a 1-on-1 message, but spreads this practice further by normalizing it on a social platform.)
Participants who witnessed expressions of gratitude exhibited more pro-social behaviors to both the giver and the recipient of the gratitude. (Algoe, Dwyer, Younge & Oveis, 2019).

Does gratitude affect happiness?

As in the above FAQ, numerous studies have linked gratitude to happiness (particularly Toepfer, Cichy, & Peters, 2012). But our favorite summary comes from a TEDx talk by Shawn Achor, author of “The Happiness Advantage”, among other books. We recommend watching the full video, but here are some of our favorite moments:

75% of job successes are predicted by optimism levels, social support, and ability to see stress as a challenge instead of a threat (8:17, while citing Hom and Arbuckle, 1988; Estrada, Isen and Young, 1997)
Your brain at positive performs significantly better (31%, he cites) than at negative, neutral, or stressed (10:14)
“Writing one positive email praising or thanking someone in your social network can reverse formulas of happiness and success and, in doing so, not only create ripples of positivity but create a real revolution.” (11:56)

How should I start practicing gratitude?

A gratitude practice starts with a more complete awareness of people and circumstances. Accept the negatives before focusing on the good you have received from your relationships. Then, honor the good you recognize with a simple & sincere message of thanks to show your recipients that they matter.

Reflect first. Focus on the positive influence of this person. What’s an important memory of them, or of something they did or said? How would your life be different without them? What makes them special and important to you?
Be specific. Address the person by name and describe what they’ve done or how they make you feel, and how this has impacted your life.
Don’t overthink it! A positive thought shared is far better than one never expressed. Research shows that receiving gratitude is a far more positive, and far less awkward, experience than a giver expects. Write your message as though you’re speaking to the recipient - you don’t have to use beautiful words, or even perfect spelling or grammar.

Does practicing gratitude help everyone?

Like all treatments, results vary depending on the individual. While studies continuously support the benefits of a gratitude practice on average - especially ones that involves letters to others versus simple gratitude lists - studies have also found that certain individuals do not realize benefits as well as others. If after trying to achieve your gratitude goal, you feel the practice is forced, try reducing your frequency from daily to weekly.

It also may be harder to focus on the positive during a challenging time. When forced, gratitude may feel like it's highlighting the negative. This potential for negative side effects has been referred to as "gratitude shaming" or "toxic positivity". If you feel this happening, try opening your heart to accepting the nuances of complicated relationships. If you're still struggling, try pausing for a bit and exploring other options. Certain individuals with symptoms of depression may also be more susceptible to difficulties with practicing gratitude. If you're being treated for depression, please consult your doctor about your gratitude practice.

Does it cost anything?

We're committed to not selling ads, not selling your personal data, and not selling ourselves to outside investors. So, after your 30-day free trial, we’ll charge 50 cents a month for you to continue your habit of giving gratitude to others.

How do memorial profiles work?

Those you love and those who’ve impacted you aren’t limited to the living, and your gratitude isn’t either. That’s why we create communities and spaces that celebrate loved ones who’ve passed.

For these sacred spaces, gratitude received is available for all to see (unless you tag it as private).

You can also honor the legacy your loved ones left in your words and you may may upload their art, writing, quotes, recipes, videos, photos, audio, and favorite charities.

What’s expected of me?

If you’re interested in joining us, we’re a habit-based service. Like a gratitude journal, we’re meant to be used at a regular time and day—whether that occurs daily or weekly.

What inspired Gracefill?

We were impressed by the extensive benefits of positive psychology and gratitude messages, but we were inspired to take action when we connected the science with our personal experiences, especially with Mr. Rogers and our beloved dog, Atlas.

In his public appearances, Mr. Rogers had a habit of asking audiences to reflect on individuals who loved them and helped them become who they are. Almost instantly, this short prompt drove the crowds to tears of joy. We were inspired by the power of this simple, directed reflection and wanted to spread it as far and wide as possible.

Another inspiration arose from our founder’s three-legged Pit Bull, Atlas. While walking Atlas, Michael saw the deep humanity and love present across the political spectrum. Spiritualist yoga instructors and mechanics touting conservative bumper stickers showed the same humanity and kindness. They were equally likely to meet Michael with “bless you” and Atlas with a treat or some belly rubs.

The prevailing narrative today is that we can no longer connect with, or show kindness to, individuals who hold beliefs different from our own. But cross-cultural studies show humans all share universal values of holding respect for, and doing good to, others. In our most foundational human beliefs, we are alike and allied. We hope Gracefill helps more individuals see this truth.

P.S.
Atlas isn't quite a fox, but we made sure the resemblance is there. We chose to represent Atlas this way because foxes are naturally social and cooperative, but among other canines, they're also quite shy. Gracefill shares a similar blend of social and shy. We’re all about promoting positive social interaction, but we also recognize that doing so online is more introverted than complimenting someone in person.

About Us

Our Approach: Gratitude Messages Every Week