How Can I be More Grateful?
For this 30-day gratitude challenge, the instructions are extremely simple. Do something for gratitude each day. You can pick your own acts of gratitude using this list. Show those in your life, and yourself, how much you appreciate them through acts of gratitude.
Remember that feelings that are a part of this too. It is important that you feel the good feelings associated with the gratitude to bring more good feelings your way.
Day 1: Say “Thank You”
Let’s start simply. For this first day, just say thank you. Think of something nice someone has done for you. It could have been as simple as a kind word, someone may have helped you in some way. Feel the emotion now of how nice it felt when they did it. Pick up the phone or today when you see them say “thank you”
Day 2: Tell Someone You Love Them
Whether it’s a parent, child, or close friend, tell them you love and care about them. Remember the moment when you first realised you loved that someone, how did you feel? It’s nice to be reminded that someone loves you! The more love and appreciation you give the more love and appreciation will come back to you.
Day 3: Donate Things You Don’t Use
Gratitude is sometimes expressed in kindness. Do a quick purge of your closets and cupboards and take the items you haven’t touched in over 6 months to a local homeless shelter. This expresses your gratitude for the things you have by sharing what you have with those who have less. It doesn’t seem like gratitude at face value, but it really is good for all parties involved!
Day 4: Call A Friend
Give a friend or family member a call. Tell them you care about them and just wanted to say hi, or spend some time catching up with them. They are sure to appreciate this.
Day 5: Get A Treat
Express your thanks to yourself by getting a special treat! For me this would be a massage. For others, it might be ice cream or t-shirt! Give yourself a little treat because you’ve worked hard for it.
Day 6: Take A Thankful Pause
Take a moment before every meal you eat today to be thankful for it, even if you aren’t excited to eat it. Without food your body can’t function. It’s the little things.
Day 7: Send A Thankyou
Get yourself some thank you cards (or make your own) and send them out to loved ones—just for the heck of it! Thank them for their positive influence in your life. Who doesn’t love getting little thank you notes in the mail?
Day 8: Hold The Door For A Stranger
If you find yourself around strangers today, be sure to hold the door for them. Whether they are coming up right behind you, coming in when you are leaving, or a little bit behind you hold the door for them.
Day 9: Coffee Date
Treat a friend, co-worker, or family member to a small gift. A cup of coffee isn’t all that expensive, and it’s the least you can do for someone you care about. Also, this gives you an excuse to tell them you care and catch up with them one-on-one. Send a cute emoji to a friend far away. Isn’t technology wonderful.
Day 10: Post Gratitude Quotes
What are your favorite quotes for gratitude and encouragement? Post those around your home, on your mirrors, or in your planner. Put them places you will see them. These quotes are little reminders to be grateful for those around you and yourself!
Day 11: Compliment A Stranger
This might feel strange at first, but once you become used to doing it, it can be nice. You can’t possibly know what is going on in a stranger’s life. The compliment might be the only good thing in their day, or you might make a new friend! Step out of your comfort zone and give it a shot!
Day 12: Share Positivity
We live in a world of social media and online forums. Take a moment to leave a positive or encouraging comment on someone’s post. Social media is so full of negativity it can be hard to find encouragement. Help spread some today!
Day 13: Small Gift
Buy a small gift (a couple dollars’ worth) for someone you appreciate. This is sure to make them feel valued, and it won’t hurt your budget.
Day 14: Send A Thankyou Part 2
This is a repeat from Day 7, but it’s nice to sit down weekly to send a card. Get yourself or make yourself some thank you cards and send them out to loved ones—just for the heck of it! Thank them for their positive influence in your life. Who doesn’t love getting little thank you notes in the mail? This can’t go wrong!
Day 15: Make a list
Today, make a list of all the good qualities you have. This list doesn’t need to be extensive. Start with 5 to 10 items. Focusing on the positive qualities you have instead of the negative helps you to really be thankful for all you have and all you are.
Day 16: Tell Someone You Love Them
Whether it’s a parent, child, or close friend, tell them you love and care about them. We so often forget to tell those we love that we do love them, it’s nice to be reminded that someone loves you. Choose someone different than you did on Day 2.
Day 17: Volunteer
Volunteer a little bit of your time for a cause. It can be anything from your kid’s school bake sale, to the local animal shelter, or soup kitchen. Whatever you choose, spend some time giving back to your community. This will surely make the work of a difference for someone.
Day 18: Take a Thankful Pause
Take a moment before every meal you eat today to be thankful for it, even if you aren’t excited to eat it. That food is helping to make your life possible, take a moment recognize that.
Day 19: Write A Kind Review
Is there a local restaurant or small online shop you have recently purchased a good or service from? Show them some love by leaving a positive review on their website or Facebook! This means the world to small businesses!
Day 20: Thank Yourself
Stand in front of the mirror, and tell yourself “Thank you” out loud. Do this at least once! Psychology Today wrote an article talking about the importance of studying aloud for memory. This can be applied to gratitude as well. When you speak positively to yourself out loud, you are more likely to internalize that positivity and feel better about yourself!
Day 21: Say Thankyou
Intentionally find someone you care for, an underappreciated employee, even a stranger, and tell them “Thank you!” You’re getting in the habit of this by now, so it’s probably less intimidating than it was earlier in the month!
Day 22: Small Gift
Take a couple of dollars and buy a small gift for someone you appreciate. This is sure to make them feel valued, and it won’t hurt your budget.
Day 23: Get A Treat
Express your thanks to yourself by getting a special treat! For me this would be a new pen, but for some, it might be ice cream or t-shirt! Give yourself a little treat because you’ve worked hard for it.
Day 24: Compliment A Stranger
This might feel strange at first, but once you become used to doing it, it can be really nice. You can’t possibly know what is going on in a stranger’s life. The compliment might be the only good thing in their day, or you might make a new friend! Step out of your comfort zone and give it a shot!
Day 25: Make Another List
This time, instead of making a list of the positive qualities you hold, list the things, people, and characteristics you are grateful for. If you really embrace this list, it is sure to be a very long list. I strongly encourage that you add to this list in small increments. Each day, add only a few items. You will be amazed how many things you have to be grateful for that you take for granted. I have done this in the form of art, and it is one of the best decisions I have ever made.
Day 26: Coffee Date
Treat a friend, co-worker, or family member to coffee. A cup of coffee isn’t all that expensive, and it’s the least you can do for someone you care about. Also, this gives you an excuse to tell them you care and catch up with them one-on-one. Is no one local available? Try a virtual coffee date!
Day 27: Call A Friend
Give a friend or family member a call. Tell them you care about them and just wanted to say hi, or spend some time catching up with them. They are sure to appreciate this!
Day 28: Tell Someone You Love Them
Whether it’s a parent, child, or close friend, tell them you love and care about them. We so often forget to tell those we love that we do love them, it’s nice to be reminded that someone loves you.
Day 29: Hold The Door For A Stranger
If you find yourself around strangers today, be sure to hold the door for them. Whether they are coming up right behind you, coming in when you are leaving, or a little bit behind you try holding the door for them.
Day 30: Cut Yourself Some Slack
Today is the last day of the gratitude challenge! Congratulations for making it this far, gratitude is not always easy to do ,and you ought to acknowledge that what you have done is a great feat! So today, I recommend taking the day off. Call in sick to work, get a babysitter, sit on the couch in your pajamas and eat your favorite sweet treat. Take a mental health day to relax or do something for yourself you have wanted to for a while but haven’t made time for. Today is YOUR day, enjoy it and cut yourself some slack. You deserve it.
