Daily Notes

28 Day Gratitude - a challenge

I'm sharing some prompts I use to kickstart my Gratitude Practice... just 28 days and you'll form a habit that can improve your mental health.
Matt 3 min read
28 Day Gratitude - a challenge
Photo by Nathan Dumlao / Unsplash

I keep a gratitude journal, I found it helped me during a time of anxiety (losing my job) and I've rebooted the process a few times when things are tougher.

Science has shown that gratitude can change you and your brain in positive ways. I definitely feel better after a few minutes thinking about the good things in my life, even if there is something else challenging me.

It is not always easy to pick 'the thing', and so I drew up a list of prompts that I could use if I needed a kickstart or a boost in the process.

I'm sharing that list with you as a 28-day Gratitude challenge. It is 100% free, as my thanks to visitors and to the process.

To start the 28-day challenge, you need nothing special beyond a blank page somewhere and maybe a little effort on a few of the days.

  • Bookmark this list.
  • Each day, complete the simple challenge. I estimate most will take less than 3 minutes; some might take you a little longer but you can adjust as you need.
  • Over the space of four weeks, you'll have started a practice that can improve your mental wellness.

28-Day Gratitude Challenge

  • Day 1: Write down three things that you are grateful for.
  • Day 2: Write a thank-you note (or an email) to someone who has made a positive impact on your life.
  • Day 3: Make a small donation to a charity or organization that is important to you.
  • Day 4: Write down one thing that you are grateful for about each person in your life.
  • Day 5: Reflect on a difficult situation from your past and think about what you are grateful for as a result of it.
  • Day 6: Call or visit someone you haven't seen in a while and tell them how much they mean to you.
  • Day 7: Write down three things that you are grateful for about your job or career.
  • Day 8: Write a thank-you note to someone who has inspired you.
  • Day 9: Volunteer your time to help someone else.
  • Day 10: Write down three things that you are grateful for about your home.
  • Day 11: Reflect on a challenge that you are currently facing and think about what you are grateful for in the midst of it.
  • Day 12: Write a thank-you note to someone who has supported you through a tough time.
  • Day 13: Do something kind for someone without expecting anything in return.
  • Day 14: Write down three things that you are grateful for about your health.
  • Day 15: Reflect on a mistake or failure from your past and think about what you are grateful for as a result of it.
  • Day 16: Write a thank-you note to someone who has taught you something valuable.
  • Day 17: Help someone in need without them knowing it was you.
  • Day 18: Write down three things that you are grateful for about your community.
  • Day 19: Reflect on a difficult person in your life and think about what you are grateful for about them.
  • Day 20: Write a thank-you note to someone who has challenged you to grow.
  • Day 21: Show gratitude to someone by doing something thoughtful for them.
  • Day 22: Write down three things that you are grateful for about yourself.
  • Day 23: Reflect on a tough decision you had to make and think about what you are grateful for as a result of it.
  • Day 24: Write a thank-you note to someone who has made you laugh.
  • Day 25: Help someone accomplish a goal or dream.
  • Day 26: Write down three things that you are grateful for about your surroundings.
  • Day 27: Reflect on a time when you felt lost or uncertain and think about what you are grateful for as a result of it.
  • Day 28: Write down three things that you are grateful for about your life.

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