Are you looking for a challenge that will help improve your wellbeing? Consider taking the 30 Day Gratitude Challenge. For thirty days, make a point to find something in your life to be grateful for.
This could be something as small as your cup of tea or as big as the fact that you’re alive and breathing. At the end of each day, take a few minutes to reflect on what you’re grateful for.
I focus on 30 days instead of 21 days because the longer challenge will provide more opportunity to document all the great things that you’re experiencing, the habit will get reinforced further, and you will get clarity later on in the month on things that start to unfold as you begin this gratitude practice. Check out my results of doing a 30 day gratitude challenge.
After completing this challenge, you’ll feel more positive and have a greater sense of satisfaction with your life.
Gratitude Challenge Process
- Each morning write down three things you appreciate.
- Before going to bed think of one thing that had a positive impact on you.
- Keep a gratitude journal to document your progress.
- Share your experience. (optional)
- Encourage others to do the gratitude challenge with you. (optional)
1. Wake up each day and write down three things you’re grateful for
Every day is an opportunity to reflect on the blessings life has provided. A great way to start each day with the right attitude and mindset is to take a ‘gratitude challenge’ and write down three things you are thankful for.
Not only does this help us connect with our own personal growth and wellbeing, but it also helps shift our perspective from all that we believe we lack towards focusing on all that we have. Whether it be a calm morning sunrise or a smile from a stranger you pass by, letting yourself feel grateful for the small moments in life can create a profoundly positive impact.
All that is required of this challenge is taking the time to pause, breathe, and give thanks for the abundant goodness in your life.
Some gratitude prompts to get you started:
- Write about a time when you felt like the luckiest person in the universe.
- Describe a moment when you couldn’t stop smiling.
- Was there ever an instance when you laughed uncontrollably?
- Write about a time when you were a recipient of a random act of kindness?
- Document a time when you paid something forward.
- Describe a situation when you were completely yourself.
Resource: 365 Gratitude Prompts
2. Before going to bed, reflect on your day and think of one thing that made you smile
Before you go to bed every night, take a moment to reflect on your day and think of something that made you happy.
This could be anything – it could be something big like finally checking off a long-awaited task or something small such as being surprised by a friend’s act of kindness. Whether it’s big or small, pause to recognize the moments that make you smile.
There’s nothing more important than cherishing the positive things in your day and giving yourself gratitude for this. You’ll find that taking part in this sleep time gratitude challenge can make a difference in how you feel about yourself and your day-to-day life.
3. Keep a gratitude journal to document your progress
One great way to stay motivated in your gratitude challenge is to keep a gratitude journal. This journal can be a physical notebook or a digital diary; it’s up to you. For me, I find that writing down what I’m grateful for in a physical book is more powerful than recording it electronically.
Documenting your experiences and successes is an uplifting way of reflecting on your journey. Take time each day to note down moments that made you feel especially happy, thankful and fulfilled. Witnessing your growth will give you a newfound appreciation for how far you have come in the challenge, providing an extra boost of positivity during difficult times.
With the power of reflection by your side, go forth and make those small changes towards greater joy.
4. Share your experiences with friends and family members
Embarking on a gratitude challenge can be an incredibly rewarding experience. If you feel up to it, you can share your experiences with friends and family members; this provides an opportunity to explain how the challenge works, what you have learned, and how it has impacted your life.
Showcasing the positive changes that the challenge has brought can motivate others to embark on a journey of their own. Furthermore, talking about gratitude reminds us all of how much we need one another, helping foster deeper connections and relationships between loved ones.
Taking part in a gratitude challenge can also help boost productivity and feelings of accomplishment – so why not invite others along for the journey?
5. Encourage others to take the challenge with you!
The 30 Day Gratitude Challenge is a great way to share positivity and develop a sense of gratitude for the life you have. Imagine how powerful it would be if everyone could join forces and take part in this challenge, and make more people aware of its benefits.
Knowing that you are taking on this challenge together makes it that much more enjoyable and rewarding.
So if you’re called to – reach out to your friends, family and co-workers, spread the good vibes and take on the Gratitude Challenge together today
The gratitude challenge has been a life-changing experience for many, and personally the practice of gratitude has had such a positive impact on my wellbeing.
Taking the time to consciously practice gratitude each day has made many of those who have embraced this challenge discover a newfound joy and appreciation for life.
I believe there will always be something that we can find to be grateful for – we only have to take a moment and look around us!
I would love to hear about your experience – please share in the comments! In deep gratitude to you.
Writer and globe wanderer, who's interests not only take her to distant corners of the world, but also to undiscovered regions of her inner Self. Marina is a student and facilitator of A Course in Miracles (ACIM). She practices forgiveness and gratitude to transform her relationship with herself and others.
A gratitude journal is a great suggestion for how one can reflect. I appreciate the gratitude prompts you shared as well that can help those that may be stuck when beginning their gratitude journal.
I had a friend who took the whole month of January to write three things she was grateful for on her social media. It was a great way to share with friends and inspire her friends to accept their own gratitude journey.