Are you looking for a way to change your perspective and improve your life? If so, then I have the perfect challenge for you! The 30-day gratitude challenge is a great way to start living your life with a more positive outlook. This challenge will help you focus on the good things in your life, and appreciate all of the blessings that you have.
Are you ready to get started?
Free 30-Day Gratitude Challenge
Quick and easy ideas to help you squeeze in a little gratitude into each day!
This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read full disclosure for more information.
Health Benefits Of Practicing Gratitude
It has been scientifically proven that practicing gratitude can have a number of benefits for your health.
Some of these benefits include:
- Improved sleep quality
- Lower blood pressure
- Reduced inflammation
- Enhanced immunity
- Increased levels of happiness and satisfaction
- Higher levels of physical activity
- Decreased levels of depression and anxiety
- Improved heart health
Isn’t it amazing that all those health benefits are connected to adding a little gratitude to your day-to-day life?!
If you’re looking to improve both your mental and physical health in a natural way, then consider grabbing your free printable gratitude challenge page and beginning what will hopefully become a lifelong habit!
How To Start Your Gratitude Journey
If you’re ready to replace negative thoughts with a thankful heart, have a feeling of hope, and enjoy a life of happiness no matter what is happening at the present moment, keep reading because we’re about to get started!
You can begin your journey by:
- Carving out time each day to think about things you’re grateful for
- Keeping a gratitude journal and adding to it daily
- Sharing your thankfulness with others
- Practicing random acts of kindness
- Expressing gratitude through prayer or meditation
- Volunteering your time to help others
- Using gratitude prompts to guide you to a more positive mindset
- Being mindful of the present moment and savoring the simple things in life
- Writing thank-you notes
- Educating yourself on the science of gratitude
By participating in activities like these, you will begin to shift your focus from negative to positive experiences and start reaping the many benefits that come along with a grateful heart!
No matter how you choose to express your gratitude, the important thing is that you do it regularly. A great way to make sure that you don’t forget is to set a daily reminder on your phone or put a note in a place where you’ll see it every day.
30-Day Gratitude Challenge
This gratitude challenge is designed to help you focus on the positive things in your life, focus on positive emotions, and create a grateful heart!
During these 30 days of gratitude, there are ideas on the list to help challenge you to notice where in your daily routine you can practice gratitude and to also help you come up with your own unique ways to express thankfulness.
During the month, you can add to your health and wellness and have a positive impact on yourself, your family members, and maybe even a friend or co-worker with a different activity.
Some may be things you’re already familiar with, while others may be new and outside your comfort zone.
The goal is to simply find what works for you!
So let’s get started!
1. Write at least one thing about your body you appreciate
Give yourself a genuine compliment!
Many of us don’t do that often enough, instead, we tear ourselves down by focusing on all of the things we wish we could change, but for today, pick at least one thing about yourself that you could say you like, appreciate, or are proud of.
2. Think of something you didn’t have last year (but do now!)
Even in difficult years, we are given many gifts. It’s not always easy to see them, especially when life is stressful, but maybe you received a small gift from a close friend, your favorite family member sent you a thoughtful text message, or you got a new outfit that makes you feel like a million bucks.
Whether you choose an actual material gift or are grateful for something that improved your mental and emotional health, take a minute and write about something you didn’t have last year that you do now and how it has made your life easier, improved your overall health, or how the kindness touched your heart.
3. Phone a friend
We all have that one person we don’t talk to nearly as often as we’d like, but they always pop into our heads at the strangest moments. Today is the day to reach out and give them a call!
A call with your favorite person could be just what you need to make your day, so go ahead and catch up on all the things you’ve been meaning to tell them.
4. Consider the positives of technology
We often hear about the need to take digital-free days but, today, take a minute and think of how technology has been a positive influence.
Are there positive changes that you have noticed from using a certain app, platform, or online support network?
While there are benefits to limiting technology, there are also ways that it can help connect families across the world, improve well-being, and even help with issues in daily life.
5. Express appreciation for your favorite color
Ok, this one might seem a little strange, but stay with me here.
Seeing or even wearing your favorite color can boost your mood and positively affect your mental health and create a positive experience.
Appreciation for your favorite color can also increase productivity, so if you’re feeling stuck today, maybe try incorporating it into your work or space to see if it has a positive effect.
6. Listen to your favorite song
If you want to start your gratitude walk with a bang- listen to your favorite inspirational or uplifting song!
Music has a way of stirring up emotions and can help shift your mood, provide motivation, bring back happy memories, and so much more.
7. Think back on your life lessons
Thinking back on everyday life can help in your daily gratitude practice by providing a reminder of how far you have come.
Everyone has had struggles and lessons learned the hard way, so remembering what you have been through and how you have moved forward can help give perspective on the current situation.
8. Treat someone to a random act of kindness
A smile, a friendly compliment, paying for someone’s coffee, or even just holding the door open- these little things can make someone’s day.
Being on the receiving end of kindness brightens a person’s mood and can create a domino effect of positivity.
So, if you have a chance, pass that kindness on to the next person, and when they say “thank you” encourage them to pass it on!
9. Watch your favorite movie
How does watching your favorite movie (or reading your favorite book) express gratitude?
For me, it’s a reminder that there are stories of hope, love, and happy endings.
It’s a way to step outside of my current reality for a little bit and recharge my batteries.
And, it’s a good way to laugh- which is always good for the soul.
10. Appreciate your favorite food
What dish or food makes your mouth water just thinking about it?
Whatever your favorite it is, take a minute today to think about how good it tastes, the memories of sitting at the dinner table with family and enjoying it, or maybe how it contributes to a healthy heart or nourishes your body.
11. Think of a helpful appliance
I know, this sounds weird, but if you think about it- some appliances have literally changed our lives. The washing machine comes to mind (mostly because I am doing laundry today!)
So today, think about a daily habit or consider your routine and find an appliance that you would give a positive review.
12. Remember a trip you took
Whether it was a recent getaway or a childhood vacation, remembering a time when you got to explore someplace new can help shift your focus to gratitude.
What are some of the things that you remember most about the trip?
The people you were with? The sights and sounds? The feeling of being in a different place?
13. Write a review for a small business
In the age of Amazon and other online retailers, small businesses need all the help they can get.
If you have had a good experience with a local business, take a minute to write a review, share your experience, and maybe even say thank you on Google, Yelp, or Facebook.
It doesn’t have to be long, but even just a sentence or two can make a difference
(And I can tell you from experience, business owners really appreciate that you took the time to leave a review!)
14. Think of something about your job that inspires gratitude
Having a job is a blessing, so even if it’s not your dream job, there are probably still some things that you can find to be grateful for.
It might be the people you work with, the location, the pay, the opportunity to learn new things, or something else entirely.
Take a minute today to think about what those things are and let yourself feel thankful for them.
15. Consider your physical health
There are so many things that our bodies do for us every day, and we often take them for granted.
From keeping our hearts beating to digesting our food to helping us breathe, our bodies are amazing machines.
So today, take a minute to think about your physical health and all the ways that your body helps you every day.
16. Add your favorite show to your gratitude list
Many people think we should cut down on the amount of tv or media we consume, and I agree….most of the time.
But, there are times when a funny show can brighten your mood, a drama can give you something to think about, or a documentary can educate you on a new subject.
So today, consider adding your favorite show to your list of things to be grateful for.
17. Write something you love about your personality
This one is all about self-love and gratitude.
What are some things you love about your personality?
Are you creative? Funny? Caring? Passionate? Driven?
All of these qualities (and more) make you the unique individual that you are.
18. Find your peaceful place
We all have a place that brings us peace, whether it’s nature, a room in our house, or even just a comfortable chair.
Think of your place today and jot down a reason or two that you’re thankful for that space.
19. Remember an experience that made you laugh
Laughter is good for the soul, so today I want you to think of an experience that made you laugh- even if it was just a silly little chuckle.
Maybe it was something that happened at work, with your kids, or even just something you saw on tv.
Whatever it was, remember the details and let yourself enjoy a good laugh, and be grateful for the good memory.
20. Text a friend or family member a compliment
Today, send out the digital equivalent of a warm fuzzy.
Text a friend or family member to let them know what you appreciate about them.
It could be something as simple as “I’m grateful for your sense of humor” or “I’m thankful for your support.”
Your words might just brighten their day.
21. Appreciate something you can’t buy
This quote by Melody Beattie perfectly sums up today’s gratitude activity, “Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity…it makes sense of our past, brings peace for today, and creates a vision for tomorrow.”
So, for today, write down one or two things you are thankful for that you can’t buy.
Maybe it’s a life-long friend, a relationship with your creator, a happy home, or even just a few minutes of peace and quiet.
22. Write a letter to your biggest supporter
We all have someone in our life who is always cheering us on, whether it’s a parent, spouse, friend, or even someone at work.
Today, take a few minutes to write a letter and say thank you for their support.
23. Find gratitude in the moment
Think over your day so far, is there something that you could add to your gratitude list?
It doesn’t have to be a big thing, it could be as simple as the sun shining or a good cup of coffee.
The point is to find something- no matter how small- to appreciate each moment.
24. Look for the beauty that surrounds you
Think back to the last time something struck you as beautiful.
Maybe it was a sunset, a snowfall, or even just a smile from a stranger.
Wherever you found it, look for the beauty again today and let yourself appreciate it.
25. Think of something you can’t live without
For this one, think about something that you use every day and really couldn’t live without.
It could be your car, your phone, or even just a simple pen and paper.
Whatever it is, take a minute to think about how grateful you are for it.
26. Remember taking on a challenge and reaching your goal
We all have times in our lives when we’ve taken on a challenge, whether it’s physical, mental, or emotional.
And, once we reach our goal, it’s an amazing feeling.
Think back to a time when you took on a challenge and accomplished what you set out to do.
What was the challenge? How did you feel when you reached your goal?
Allow yourself to relish in the feeling of success and be grateful for your hard work.
27. Give yourself a hug
For today’s gratitude activity, I want you to do something a little different.
I want you to give yourself a hug.
That’s right, a big ol’ hug. And, as you’re hugging yourself, think about all the things that you’re grateful for in your life.
This one might seem a little silly, but it’s a great way to show yourself some love and appreciation.
28. Enjoy a small treat
Sometimes, the best way to show gratitude is to treat yourself.
So, today, enjoy a small treat.
It could be your favorite candy bar, a cup of coffee from your favorite café, or even just a new book to read.
Whatever it is, take a moment to savor it and be grateful for the simple pleasure.
29. Spread happiness
When you go out, try smiling at strangers and spreading a little happiness. You could even throw in a random act of kindness if the opportunity presents itself!
You never know, your smile or kind act might just make someone’s life easier or inspire them to pass that on to another person.
30. Reflect on your month of gratitude
This is the last day of your 30 days of gratitude challenge!
Take a moment to reflect on what you’ve accomplished over the past month.
What are some things that you’re grateful for? What’s one thing you’re going to continue doing even after the challenge is over?
Write down your thoughts in a journal or just take a few minutes to think about all the progress you’ve made.
Free 30-Day Gratitude Challenge
Quick and easy ideas to help you squeeze in a little gratitude into each day!
Last Thoughts About The 30-Day Gratitude Challenge
Congratulations! You’ve made it through the entire challenge!
I hope that this month has helped you to see the world in a new, more positive light.
Remember, gratitude is a choice.
You can choose to focus on the negatives or the positives.
It’s up to you.
So, choose wisely and always remember to be grateful for what you have.
- Printable Gratitude Journal: The Key to a Happier, More Productive Life
- 125 Life-Changing Gratitude Journal Prompts
- 18 Simple Tips To Create A Healthy Mindset