Check out this 30 Day Gratitude Challenge to incorporate gratefulness into your daily routine.
I could go on and on about gratitude. Taking the time to think about all the good things in life can really boost your mood.
After all, mindset is everything.
I really believe that gratitude is one of the first things you should incorporate into your routine if you are working on personal growth or even self care. Since it takes barely any time at all, it is a great place to start.
And if you need that extra motivation, a challenge is a great way to kickstart that practice!
The idea behind a 30 days of gratitude challenge is to help you focus on the positive things in your life.
For 30 days, you will wake up each day and think of something that you are grateful for or do something to help you see the good around you.
The point is to start your day off with a positive thought and to focus on all the good things in your life. So when you jump on social media or go about your day, you don’t necessarily feel as behind or that you have nothing to be grateful for.
Expressing gratitude doesn’t have to be hard. It is the little things that add up to make a huge impact after all.
Benefits of Practicing Gratitude
There are many benefits of gratitude, both mental and physical.
Gratitude has been linked with:
- Boosting self-esteem
- Increasing happiness
- Physical health benefits
- Increase in mental health
- Reducing stress and anxiety
- increasing resilience
to name a few from positivepsychology.com.
Gratitude is taking the time to be thankful for the things in your life, this could be anything from your spouse to the weather. If we take the time to be grateful for the little things, then life tends to be a little bit better. If gratitude becomes a part of your daily practice, I guarantee that it will have a positive impact on your life and you’ll have a more grateful heart in no time! After all, we can all benefit from being more grateful for all the positive experiences that life has to offer!
What do you do if you don’t feel grateful?
If you are struggling to find things to be grateful for, that’s okay. I know it can be tough especially when you are going through hard times.
The best piece of advice I can give is to start small.
Think of one thing that you can be grateful for each day. Finding even one thing to be grateful for will have a positive effect on your mental wellbeing.
It could be something as simple as the sun shining or your favorite pair of shoes. It is all about noticing the small things that make life so great.
The point is to start thinking about the things in your life that make you happy, no matter how small they may seem.
The 30-Day Gratitude Challenge
Now that you know why gratitude is important and some of the benefits that come along with it, are you ready to take on the 30-day challenge? Trust me, amazing things happen when you incorporate gratitude into your daily life.
Join my email list to get the printable version of this challenge!
1. A loved one you’re grateful for
The people around us make life sweeter. Well, at least the healthy relationships in your life. Take a moment today to think of a specific family member or a good friend that has helped you lately. What did they do? How did it make you feel? This is one of the most simple ways to practice gratitude.
2. Something about your body that you’re grateful for
We are our own worst critics when it comes to our bodies. It is important to keep in mind how amazing your body is! Just think of everything it does for you on a daily basis. Take some time today to think about what you like most about your body. It could be anything from being able to walk to how toned your butt is!
3. What are you grateful for in the Outdoors today?
There are so many things to be grateful for in nature. The fresh air, the beauty, the peace… It is hard to choose just one! Take a few moments today to sit outside and really take in your surroundings and express gratitude to the great outdoors. For example, lately, I’ve been loving the weather since we’re finally out of the heat wave!
What do you see that you’re grateful for?
4. Your favorite holiday season activity
The holidays are a time for family, friends, and fun! What is your favorite activity to do during these festive seasons? Is it decorating the Christmas tree or attending a holiday party? Whatever it may be, take some time to really enjoy it and be grateful for the moment.
5. Who is your best friend?
We all have that one friend who is always there for us, no matter what. The one you can call at 2 am when you’re having a panic attack or just need someone to talk to. Take a moment today to reach out to your best friend and let them know how grateful you are for them.
6. Treat yourself
Today is all about showing yourself how awesome you are! Part of gratitude can be treating yourself! I don’t mean you have to do anything extravagant but treat yourself to your favorite drink or favorite takeout meal today!
7. No complaining day
I am definitely guilty of this but complaining robs you of joy! It is important to find joy and happiness in the little things. For today’s gratitude challenge, try to go a whole day without complaining about anything! This will be harder than it sounds but it will definitely put things into perspective.
8. Thank someone today
A simple “thank you” can go a long way. Today, take the time to thank someone who has had a positive influence on you, big or small. It could be your partner, a coworker, or even someone you don’t know personally. Whoever it is, make sure to let them know how much you appreciate them. If you don’t know them personally, try to reach out on social media!
9. Do something nice for a stranger
One of the best ways to spread happiness is by doing something nice for someone else. Today, do something nice for a stranger. It could be anything from paying for their coffee to holding the door open for them. Something small can go a long way and you never know, it might just make their day.
10. Listen to your favorite song
Music has a way of lifting our spirits and making us feel good. Today, take some time to listen to your favorite song and really let yourself enjoy it. Dance around, sing at the top of your lungs, and just have fun!
11. Post Gratitude Notes around your home
A great way to keep the gratitude going even after the challenge is over is by posting notes around your house. Every time you see them, they will remind you of all the things you have to be grateful for. Either way, it’ll be a fun and easy way to be reminded of everything you’re grateful for every day.
12. Declutter (and Donate)
A great way to show gratitude is by decluttering your home and donating items you no longer need. This will not only make your living space feel better but it will also help someone in need. It’s a win-win!
13. Something you’re proud of
We all have something we’re proud of, whether it’s a recent accomplishment or something we’ve been working on for a while. Today, take some time to think about what you’re proud of and why. Be sure to really savor the moment and relish in your success!
14. Give a Small Gift
It’s the thought that counts! A small gift is a great way to show someone you’re thinking of them. It doesn’t have to be anything expensive, just something to let them know you care.
15. Watch your favorite TV show
Sit back, relax, and enjoy your favorite TV show. Whether it’s a feel-good comedy or an emotionally charged drama, let yourself get lost in the story. This is your time to unwind and just enjoy yourself!
16. Your favorite memory
Think about your favorite memory and really take time to savor the moment. Transport yourself back to that time and place and just let yourself feel the happiness and joy that comes with it.
17. Make a ‘Good’ List
Sometimes, it’s easy to get caught up in all the negative things that are going on in our lives. Today, take some time to sit down and make a list of all the good things that have happened recently. It can be anything from your favorite memory to something as small as getting a good parking spot. Just take a moment to appreciate the good things in your life!
18. Forgive yourself
In order to truly live your best life and be grateful for the life you have, you have to forgive yourself for past mistakes. Part of the challenge today is to think or journal about the mistakes you’ve made and let go of any negative feelings you might have towards yourself. Remember, mistakes are just life lessons that we all make. Forgive yourself and move on!
19. Invest in yourself
One of the best ways to show gratitude for your life is by investing in yourself. Today, take some time to do something that makes you happy or improves your life in some way. It could be anything from taking an online course to taking a yoga class. Just do something that makes you feel good!
20. Random Act of Kindness
A great way to show gratitude is by performing a random act of kindness. Today, do something nice for someone else with no expectation of anything in return. It could be anything from holding the door open for someone to paying for someone’s coffee. Something small can go a long way!
21. Spend time with loved ones
One of the best things in life is spending time with the people we love. Today, take some time to reach out to your loved ones and just spend some quality time with them. Whether you’re catching up over coffee or taking a walk in the park, just enjoy their company!
22. Bake your favorite treat
Treat yourself to your favorite baked good today! It’s a great way to show yourself some love and it’ll put you in a good mood too.
23. What do you take for granted?
We all take things for granted, whether it’s our health, our loved ones, or even just the simple things in life. Today, think about what you take for granted and why. Be sure to really appreciate those things that you often take for granted!
24. Coffee (or Tea) date with yourself
It’s important to show ourselves some love too! Today, treat yourself to a coffee (or tea) date. Go to your favorite cafe and just enjoy some time by yourself. Relax and savor the moment!
25. Spend time in your favorite spot
This could be a cafe or your favorite room in your home. Take some time to be grateful for this space and spend some time there.
26. Something you’re grateful for that can’t be bought
There are some things in life that money just can’t buy. Today, think about something you’re grateful for that falls into this category. It could be anything from your health to your loved ones. Just take a moment to appreciate it!
27. Take a photo of something you’re grateful for
As we’re nearing the end of the challenge, take a picture of something you’re grateful for so you can remember your time during this challenge. Then reflect on the ‘model’ of that portrait whether it’s a person or something around you and why you’re grateful.
28. The best thing you ate this month
Think about the best thing you ate this month and take a moment to appreciate it. It could be anything from your favorite comfort food to something you tried for the first time. Just savor the memory and the taste!
29. Something you wanted for years that you now have
Am ambitious woman like yourself is often focused on the future. What life will look like in a year, 5 years, 10 years, and so forth that sometimes it is easy to forget about where you are NOW. A past version of you was dying to be where you are now. So take some time to reflect on that and give yourself a pat on the back.
30. Something you’re looking forward to
Ending on a positive note, think about something you’re looking forward to. It could be anything from an upcoming vacation to finally finishing a project you’ve been working on. Just let yourself feel excited about it and be grateful that it’s in your future!
BONUS: Get a gratitude journal or gratitude jar
And lastly, find a way to keep your gratitude practice going! It has to be something that will work for you. You could even check out these gratitude prompts if you need a starting point.
The 30 day gratitude challenge is a great way to start off your self-care journey! It can help you focus on the good things in life and it’s a great way to show yourself some love. I hope you enjoy the challenge and that this daily gratitude practice becomes a new habit.
Next Steps: The Ultimate Self-Care Planner
If you’re interested in diving deeper into self care, check out my ultimate self-care planner which includes everything you need to focus on your self care and reduce stress.
Until next time,