10 10 10 Worksheet: how to use it (with free template)

Key Takeaways

The 10 10 10 worksheet is a short journaling exercise built around three lists of 10: things you want, things you’re grateful for, and things you enjoy doing.

Filling all three lists in one sitting shifts attention away from stress and toward abundance and direction, which is why it spread on social media as a manifestation and mood-reset method.

Coaches, wellness practitioners, and therapists use it as a low-pressure reflection and goal-setting exercise clients can complete between sessions.

With practice management software like Pabau, you can send the 10 10 10 worksheet as a digital form so each client’s responses save straight to their record.

The 10 10 10 worksheet is a short journaling exercise built around three lists of 10: 10 things you want, 10 things you’re grateful for, and 10 things you enjoy doing. Writing all 30 down in one sitting pulls your attention away from whatever’s stressing you and back toward what you already have and where you’re headed.

It spread widely on TikTok and Pinterest as a manifestation and mood-reset method. Coaches, wellness practitioners, and therapists use a gentler version of it with clients, and practice management software like Pabau lets you hand it over as a digital form that saves back to the client’s record.

What is the 10 10 10 worksheet?

The 10 10 10 worksheet, also called the 10 10 10 method, is a structured way to reset your mindset. Instead of dwelling on a single worry, you fill three separate lists of 10 and read them back together.

• 10 things you desire: short-term or long-term goals, from a career move to a quiet weekend. This clarifies what you’re actually working toward.
• 10 things you’re grateful for: big or small, from your health to a good cup of coffee. This anchors you in what you already have rather than what’s missing.
• 10 things you enjoy doing: hobbies, habits, or simple pleasures. This list gives you something to act on straight away when your mood dips.

The point isn’t any single answer. It’s the shift that happens when someone who feels stuck writes 30 concrete, positive things about their own life and sees them side by side.

How to use the 10 10 10 worksheet

The worksheet takes about 10 to 15 minutes. Download the 10 10 10 worksheet PDF, or send it to a client as a digital form, and work through it in order.

1. Find quiet time: the exercise works best without interruptions, so clients can answer honestly rather than write what they think they should.
2. List 10 desires: capture 10 things you want. Keep them specific, so “a weekend away with no work email” lands harder than “be happier.”
3. List 10 things you’re grateful for: come at this from abundance, not lack. Naming what’s already good makes the desires feel reachable rather than distant.
4. List 10 things you enjoy: include activities you’ve dropped and ones you’d like to try, so you finish with concrete ways to lift your mood.
5. Read all three back: look at the lists together and notice what stands out. Often the desires and enjoyment lists overlap, which points to what to prioritize next.

The two “10 10 10” ideas people mix up

Search for “10 10 10” and you’ll find two unrelated tools sharing the name. The journaling worksheet above is the one that spread on social media as a 10 10 10 manifestation method.

The other is Suzy Welch’s 10-10-10 decision rule, which asks how a choice will feel in 10 minutes, 10 months, and 10 years. That one is for making decisions under pressure. If a client needs help choosing between options rather than resetting their outlook, the decision rule is the better fit.

What the 10 10 10 worksheet actually does

The manifestation framing says that listing your desires helps attract them. That claim has no evidence behind it, and it’s worth being straight with clients about that. The worksheet still earns its place, because two of its three lists map onto exercises that are well studied.

• The gratitude list. Regularly noting what you’re thankful for is one of the most researched wellbeing practices in positive psychology, linked to better mood and outlook.
• The enjoyment list. Naming and planning activities you find rewarding is the core of behavioral activation, a technique used to lift low mood by getting people doing more of what they value.
• The desires list. Writing goals down makes them concrete and easier to act on, which is closer to goal-setting than to magic.

Framed this way, the 10 10 10 worksheet is a gratitude, goal-setting, and mood exercise in one page, not a shortcut to getting what you want. It supports professional care and doesn’t replace it.

Who the 10 10 10 worksheet is for

The worksheet suits practitioners who work on mindset, motivation, and wellbeing rather than acute clinical symptoms:

• Life and wellness coaches use it in sessions on goals, career transitions, and getting unstuck.
• Therapists and counselors use it as a low-pressure between-session task for clients working on rumination or low mood.
• Occupational therapists use the enjoyment list when building coping and activity plans.
• Group facilitators use it to teach perspective, then have members share one item each to build connection.

For coaching practices and mental health and therapy teams, it’s an easy first exercise to standardize across clients. It also pairs naturally with structured intake tools like a group therapy consent form when you run it in a group.

Pro tip: make the 10 10 10 worksheet a recurring check-in

Using the 10 10 10 worksheet in your practice workflow

The friction with paper worksheets is what happens after: they get lost, or they never make it into the client’s file. Sending the 10 10 10 worksheet as a digital form removes that step. Clients complete it on their own device before a session, and their answers land directly in their record.

That does a few things at once. It keeps clients engaged between visits, it documents the work without extra typing, and it gives you a dated record you can compare over time. When clients fill it in through a client portal, you also save the back-and-forth of emailing forms around.

When the 10 10 10 worksheet works best

The worksheet is strongest for clients who feel flat, stuck in a rut, or unclear on what they want next. It’s a good fit for goal-setting sessions, New Year check-ins, and moments when someone needs to zoom out from day-to-day stress.

It’s the wrong tool for acute crisis or safety-risk situations, where direct clinical support comes first. Introduce it once a client is stable and has some basic coping in place, not in the middle of a difficult episode.

The key takeaway

The 10 10 10 worksheet is a simple, honest exercise: 10 desires, 10 gratitudes, and 10 things you enjoy, read back as one picture of a client’s life. Skip the manifestation promises and it’s still a useful gratitude and goal-setting prompt that clients can repeat on their own.

Download the template to use it as-is, or send it as a digital form so responses save to each client’s record. Book a demo to see how Pabau turns worksheets like this into part of your session workflow.

Continue your research

Need structured assessment tools for mental health practice? Psychiatric Evaluation Template provides comprehensive frameworks for initial and ongoing client assessment.

Looking for workflow efficiency in therapy sessions? Automated Workflows help clinicians deploy assessments and worksheets consistently across client interactions.

Want to measure therapy outcomes systematically? Patient Care Management guides show how to track client progress alongside session delivery.

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