I am writing this in the midst of the fall season. My most favorite season of all! Not only will you see the warm glows of the foliage turning all sorts of beautiful shades of red, oranges and yellows, smelling all the spiced candles and cozy drinks, but you’ll feel the warmth of gratitude stirring in the approaching Thanksgiving holiday.
Have you stopped long enough to truly appreciate any of the same that you are experiencing?
Gratitude is the feeling and expression of the awareness of blessings that one has in the form of qualities, lessons, people, achievements, possessions, support, privileges, experiences, and gifts. It has several positive health benefits:
- Feel more positive emotions
- Build healthier relationships
- Feel happier
- Increase in self-esteem
- Increase optimism
- Reduces materialism
- Reduces depressive symptoms
- Improves sleep
- Helps in substance abuse recovery
It’s quite surprising, isn’t it? Something as simple as being grateful for what we have and receive can have such a multitude of positive impacts. But, at the same time, it’s very obvious.
Appreciation and gratitude is an essential happiness skill. And it gets better with practice. Today, start the inspired 30 day gratitude challenge. It has a variety of ways to count your blessings within your journal, but also positive actions to make you feel like a million bucks!
Day 1
Journal upon: Express gratitude for an activity that you enjoy doing.
Action: Say hello or just send a positive note off to someone today!
Day 2
Journal upon: Write a letter of gratitude to someone that you love.
Action: Make a stranger’s day with a kindness act.
Day 3
Journal upon: Express gratitude for an important life lesson that you have learned.
Action: Let your mom or someone who always nurtures you well, how much she means to you today.
Day 4
Journal upon: Pick a recent photo from your gallery and write why you are thankful for it.
Activity: We are often our own worst critics. So, stand in front of the mirror and point out at least 3 things you love about your body.
Day 5
Journal upon: What is something that makes you feel proud? Express gratitude for it.
Activity: Bake (or buy) a treat and make extras for a neighbor, friend, or family member. If you’re short on time or energy, pick up an extra coffee or treat. Drop some off and feel the love!
Day 6
Journal upon: What is something that you have let go of in your life and that has had a positive impact?
Activity: Try a gratitude meditation.
Day 7
Journal upon: Express gratitude for someone who helped you out recently.
Activity: We often eat without noticing the delicious goodness that goes into our mouths. So, today write your favorite meal and why you’re grateful for it. Does it make you feel comforted? Does it fuel your body?
Day 8
Journal upon: Think about a good memory that brings a smile to your face, and write about why it’s special to you.
Activity: Acknowledge what money can’t buy. Chances are you’ll have many things you are blessed with that cost nothing.
Day 9
Journal upon: What is something that you like about nature? What does it make you feel?
Activity: Get in touch with your sight, smell, touch, hearing, and taste. What are your favorite things regarding your senses?
Day 10
Journal upon: Express gratitude for something that makes you feel comfortable.
Activity: We all have companies that have served us well. Take a quick moment today to give them a positive review, whether it’s on Amazon, Yelp, social media, or a handwritten card.
Day 11
Journal upon: What are the things that you like about your city or town? Why do you like them?
Activity: Who do you admire? Who inspires you to go after life? Let them know! Maybe this is a good friend, or perhaps it’s someone you follow from afar. Whatever the case, send them a little love today.
Day 12
Journal upon: What are the things that you like about your home? Why do you like them?
Activity: Write down a gift that you received that made your heart happy. Or perhaps it helped you in an astonishing way. What is it about the gift that you are grateful for?
Day 13
Journal upon: What are the things that you like about your best friend? Why do you like them?
Activity: Dads (or father figures) can be the unsung heroes in our lives, and their presence and love are incredibly important. Take a moment today to say thank you in any way you choose whether it be a text message, in-person, card, or phone call.
Day 14
Journal upon: Write about a movie/series/book that you like. What are your favorite parts about it?
Activity: We all have memories that we hold near and dear to our hearts. Today, take a moment to remember this moment vividly and write down the experience. Visualize and feel the emotions.
Day 15
Journal upon: Express gratitude for a piece of technology that makes your life easier.
Activity: In your notebook, write down something that you’re excited about. What makes you look forward to this experience? Anticipation is as important as the actual experience.
Day 16
Journal upon: What is a quality that you appreciate about yourself? How has it helped you in life?
Activity: Next, write down an accomplishment you are proud of. Why did you achieve it? What qualities did you cultivate to be able to reach your goal? For a moment, give yourself the pat on the back you deserve.
Day 17
Journal upon: What is a privilege that you enjoy in your life that you might have not expressed gratitude for?
Activity: For one day, refrain from complaining about anything. Go by the old mantra “if you have nothing nice to say, don’t say anything at all.” You may just find that your day is more positive without these words pushing you down!
Day 18
Journal upon: Express gratitude for something that you use every day but have not been consciously grateful for.
Activity: Our bodies give us life and freedom. So, show it appreciation today! Dive into some sort of self-care today like breathwork, yoga, affirmations or a walk.
Day 19
Journal upon: What is something that you’re grateful for in your body, and why?
Activity: Take a fast look at your photos and pick out one that makes you smile. What do you love about it? And why? If you have a few more minutes, reflect on multiple photos. Consider why each brings you joy and gratitude.
Day 20
Journal upon: Express gratitude for being alive and experiencing the gift of life.
Activity: Even in the toughest of weeks, there are wonderful moments. So, find them! List 3 amazing moments you cherish.
Day 21
Journal upon: Express gratitude to Mother Earth and how miraculously she cares for us and supports our lives.
Activity: Go through your house and declutter the items that no longer suit you. Unload them at your nearest drop-off for someone who will appreciate them.
Day 22
Journal upon: Write down something you appreciate about your current job, career, college or school.
Activity: It may have been a stressful day, month or year…and many of us have a lot on our plates. Today, take the time to cook extra food for someone you know would appreciate it. If you’re making it anyway, it’s not much extra work and it will make THE DAY of your friend or family member.
Day 23
Journal upon: Reflect on a beautiful sunrise or sunset you’ve witnessed.
Activity: Thank the author of a book that you loved. Send a note of appreciation to the author, and tell them why you loved the book so much.
Day 24
Journal upon: Write about a teacher or mentor who influenced your life positively.
Activity: Do you notice the food you eat every day? For one meal today, smell and look at the food before you dig in. Then, put down your fork between bites. TASTE what is going into your mouth and note why you enjoy it.
Day 25
Journal upon: What’s a place you love to visit, and what do you appreciate about it?
Activity: Spend time with loved ones. Commit to spending undistracted, positive time with those you love today. Notice how precious the moments are with them.
Day 26
Journal upon: Name a friend you’re grateful to have and share a favorite memory with them.
Activity: Write about what made you smile or laugh today. Regardless of how the day went, there is likely something that made you smile. What was it and why did you have that reaction?
Day 27
Journal upon: Express gratitude for a pet or animal that brings joy to your life.
Activity: Take a photo of something you are grateful for today. Pull out your camera and take a picture of something you appreciate like beauty in nature, your loved ones or a favorite spot in your home.
Day 28
Journal upon: Reflect on a personal goal you’ve reached or progress you’ve made.
Activity: Write down something you thrive at. We all have strengths and talents. But sometimes, we don’t give ourselves enough credit for them.
Day 29
Journal upon: Write about a friend you’re grateful to have in your life and why.
Activity: Reach out to someone you love. Get in touch and tell them one thing you appreciate about them.
Day 30
Journal upon: Share a time when you made a positive impact on someone’s life.
Activity: Reflect on a favorite childhood game or activity and the memories associated with it. Then play it with loved ones.
This may be the end of our 30 days challenge but one of the many things I hope you take away from this is, to open your heart anytime. While many explore extra gratitude in the month of November, there’s no right way to do the challenge! You can start any month and begin whatever day you’d like. These actions will no doubt get you out of your comfort zone, and that doesn’t always look pretty! Do not let that stop you from growing!
Pro Tip: Create a fun visual by writing what you are grateful for each day and then putting your slips of paper in a jar. Fill up that jar!
