Did you know that gratitude is strongly and consistently associated with greater happiness? Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. (Positive psychology research, health.harvard.edu).
Today I am going to share with you a 30-day gratitude challenge that you can complete stress-free using my super easy 5-step guide.
A lot has happened this year – to us all – because of the pandemic we are facing. Because of the pandemic, many of us have suffered in the realm of mental and physical health (not to mention emotional and spiritual).
I wanted to do something to give you all a light at the end of the tunnel – a way to feel better – but I wanted to ensure it was something that stuck, not just something temporary. If practiced regularly, gratitude can positively impact a person’s mental health in a long-term sense.
I highly recommend you carry this gratitude challenge far beyond the 30 days I am giving you – after all, according to Phillippa Lally, a healthy psychology researcher at University College London, a new habit usually takes a little more than 2 months – 66 days to be exact – and as much as 254 days until it’s fully formed. (medium.com).
Before we get to the good stuff (the post), let me share with you a few of my recent posts that I just know you will love:
- My Absolute Favorite Daily-Use Products | 7 Things I Can’t Live Without
- 5 Steps to an Amazingly Simple Life (That ANYONE Can Follow)
- 16 Highly Effective Stress Management Techniques for Women
Now, turn on some of your favorite “chill” music (mine is this Gratitude Joy album I found on Spotify) and grab your favorite pen and paper and let’s get to it!
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30-Day Gratitude Challenge: A Super Easy 5-Step Guide + FREE Printable
Here are the steps you should follow in order to get the most out of this 30-day gratitude challenge:
1. Get a Gratitude Journal & Pen
You don’t have to get fancy here.
Then, grab your favorite pens (mine are these) and move to step 2.
2. Grab Your 30-Day Gratitude Challenge Printable
Like promised, this is your 30-day gratitude challenge printable.
It is super easy to use in that all you do is start with day 1 and write down something you are thankful (in your gratitude journal) for in relation to the prompt for day 1.
This gratitude challenge printable is meant to simply get you started. After the 30 days are up, you should have no trouble at all thinking of different things you are thankful for as it will then be part of your mindset.
3. Close Your Eyes Before Writing
What I would like for you to do, in order actually feel the emotions associated with gratitude, is close your eyes after you have read the prompt for the day.
I want you to truly envision everything you’re thinking of.
For example: if the prompt is asking you to think of a person you are thankful for, envision everything about that person. Think of their hair, their eyes, their nose, their mouth, their smile, their body, their hands, their feet, their scent, their laughter, their aura, the way they make you feel, the way they sound when talking — everything.
Doing this will create the mindset you need in order to truly give thanks. It will remind you of things you may have forgotten about that person (or whatever the prompt is about) and should bring a big smile to your face.
4. Write What You Are Thankful For in Your Gratitude Journal
Now is the time to actually write what you are thankful for, in relation to the prompt given in the 30-day gratitude challenge printable.
You may write the prompt at the top of the page if you would like – but you do not have to.
When you write, I want you to try your best to be lightweight with your hands while moving your pen across the paper.
Try your best to write neatly.
Write out “I am thankful for ____________” and follow the prompt to fill in the blank. Then, elaborate on why you are thankful for this person/place/thing/idea.
You may also draw something to accompany your writing (sometimes I like to draw something as simple as a little heart or as complex as a full scene that reminds me of what I am writing).
5. Train Your Mind to be Grateful
Once you have written down your response for the day, you are finished.
Many like to try to keep what they wrote down in their mind throughout the day, almost the same way you would keep in mind an affirmation.
Now comes the most challenging part of all: start training your mind to be grateful.
This is easier said than done – I feel like, as adults, we all too often have been trained (or programmed) to find the bad in a situation, rather than the good. But not anymore.
As you are going through the days in the 30-day gratitude challenge, using your printable, start trying to think of the good side to things and people and situations.
For example: if someone cuts you off in traffic while you are driving, (and if you are a praying person), rather than get mad at them, say a prayer for their safety.
Another example: if you are having a hard time with your body image (hello pandemic life!) rather than picking out what you don’t like about your body, pick out what you love about your body.
Training your mind to think positively and with gratitude is not easy, but it can be done and it is totally worth it.
I have been doing this for years now, and truly do notice a shift in everything (for the better) because of it.
I can’t wait to hear about how this 30-day gratitude challenge goes for you! Please tell me in the comments what you are most looking forward to about this gratitude challenge!
Also, please share this post with anyone whom you think would be interested in it – and remind them that it comes with a beautiful free printable gratitude challenge!
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Take care & as always, thanks for reading!