UppUpp grew out of a very simple observation:

Keeping a gratitude journal is good for us — but in everyday life, many people find it hard to stick with it.

Not because the idea is bad, but because writing takes time, requires effort, or simply doesn't feel natural to everyone.

UppUpp wants to help exactly here: to make keeping a gratitude journal as easy as possible.

Origin

How it all began

Many years ago, I came across positive psychology. What immediately resonated with me was its starting point.

Instead of focusing only on problems, it asks a different question:

Alongside research, there are also very practical exercises. One of the best known is called Three Good Things — or simply: a gratitude journal.

Practice

A small practice that shifts perspective

A gratitude journal isn't about having something special happen every day. It's about pausing for a moment and noticing what was good.

Three good things

At the end of the day, you note three specific moments that felt good. They can be big or very small:

Everything counts. Nothing is "too small."

The why behind it

Even more important than the moment itself is a simple question: Why was this good?

Not analytically. Gently.

Maybe because you made time. Maybe because you were brave. Maybe because relationships matter to you.

This brief pause helps you recognize your own values and strengths. It shifts attention away from what's missing — toward what's already there.

Over time, this creates a sense of connection, gratitude, and inner steadiness. And the trust that you can actively shape your own well‑being.

This idea is at the heart of UppUpp.

Friction

When daily life gets in the way

I practiced this myself. But I almost never wrote it down.

I'm simply not someone who regularly sits down with pen and paper. I traveled a lot, rarely had a notebook with me — and typing on my phone felt like a chore.

I wanted to keep a gratitude journal. But the barrier was too high.

Spark

The moment with the voice

We always have our phone with us. Speaking is natural.

A few words in bed. In the car. Or right in the moment when something beautiful happens.

Clarity

From thoughts to moments

When we speak, our thoughts are often unstructured. We think out loud. We drift.

That's why UppUpp helps, after speaking, to gently surface the moments that truly matter — the so‑called Happy Moments.

Not to judge them, but to turn spoken thoughts into clear, individual moments you can look back on later.

This small bit of structure makes reflection easier.

Purpose

Why UppUpp exists

UppUpp was built to create a gratitude journal that:

• feels natural — Speaking is more intuitive than writing for many people
• fits easily into everyday life — Use it whenever and wherever it feels right
• helps you sort your thoughts — Turn spoken words into clear moments you can reflect on

A few spoken words. Whenever it feels right.

Learn More

Explore Positive Psychology

If you want a deeper look at the ideas behind gratitude journaling, we created a short learning series on positive psychology.

Read the Positive Psychology series