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30 Days of Gratitude: A Wellness Challenge
Heather Rafanello, MSW, LCSW @GrowingMindsetTherapy
According to the Oxford Dictionary, gratitude is “the quality of being thankful; readiness to show appreciation for and to return kindness.” As a mental health therapist, I teach that gratitude is an intentional practice where one pays attention to moments that bring peace, joy, or calm to one’s life.
Practicing gratitude requires effort, we must tune into the things around us, and seek out the ‘glimmers’ of light in our lives. This practice requires self-reflection, patience, and consistency.
Researchers have studied the benefits of practicing gratitude, and found an abundance of evidence for the various ways in which gratitude can have a positive impact on our lives. In one Harvard student, participants who practiced gratitude had fewer visits to physicians (Harvard.edu) and participants in another study reported experiencing less aches and pains (Psychology Today). Other research has found that gratitude can boost our immune system, reduce risks associated with heart failure, help us sleep better and longer, and improve relationships. Another Harvard study of couples found that individuals who took time to express gratitude for their partner not only felt more positive toward the other person but also felt more comfortable expressing concerns about their relationship.
Before we get into the 30 Day Gratitude Challenge, let’s discuss some tips for practicing gratitude.
Consistency is important when implementing any new habit. Practice, practice, practice, and you will start to notice the habit is sticking. We recommend trying to regularly practice at least 2-3 times a week
Set yourself up to succeed. We find that incorporating your practice into an existing daily routine helps, at least at the beginning. What is something that you already do regularly? Reflect on moments of gratitude when you’re brushing your teeth, or while making your morning cup of coffee, if you’re using a gratitude journal, keep it somewhere visible or even set an alarm to remind you. Practicing this as a part of your routine will help you to keep consistent, while also training your brain to think in this positive way.
Use detail when reflecting on moments of gratitude. This practice is all about the ‘why.’ Explaining why or how you’re grateful further deepens the practice and will allow you to relish in these moments more.
Take your time with this practice. Don’t rush it, give yourself time to truly reflect. This practice will challenge you, and that’s okay. You might want to carve out 10-15 minutes so you can truly take the time to reflect.
Don’t force it. As previously mentioned, this practice can be challenging and it’s completely okay if you’re not feeling it! In our opinion, it’s more important that you are authentic in your practice rather than forcing it, or listing superficial things. If nothing else, be grateful that you gave it your best try, or appreciate that you’ve had things to be grateful for in the past.
Have some fun with this practice. Obviously you can write or reflect on what you’re thankful for, but you can also get creative and express gratitude through creating, listening, & moving.
Alright, you’ve made it. Now you’re ready for the 30 Day Gratitude Challenge. You can download the FREE digital download here, or follow along on the list below.
Reflect on why this challenge is important to you.
Write down 3 things that you are thankful for.
Prioritize your own self-care today.
Send a gratitude text message to 1 person in your life.
Listen to a song that makes you feel good.
Make an intentional effort to complain less today.
Do at least 1 random act of kindness today.
Make an effort to smile more today.
Write a thank you note to at least 1 person in your life.
Go outside and appreciate Mother Nature.
List 1-3 things you like about yourself.
Look for the positive in today.
Reflect on a time that you felt proud of yourself.
Write a gratitude list.
Tell someone about this gratitude challenge.
Do something nice for someone you know.
Say thank you often today.
List 1-3 things you like about your job.
Appreciate something you typically take for granted.
Call someone and tell them why you are grateful for them.
Reflect on one way someone has helped you recently.
Plan a day with a loved one.
Make someone laugh.
Take a stroll down memory lane.
Spend less time gossiping or talking negatively about people.
Compliment someone.
Reflect on lessons you’ve learned from hard times.
Write a letter to your inner child.
Clean something (your closet, junk drawer, etc.)
Write or reflect on the past 30 days.
Ready to take this challenge a bit further? Here are free some gratitude journaling prompts:
Someone whose company I enjoy or who I can always rely on...
Think of something that represents anything for which you are grateful.
The best part about today...
A reason to be excited for the future...
A valuable lesson I learned...
Something beautiful I saw...
A fun or lucky experience I am happy to have had...
An act of kindness I witnessed or received...
Something I can be proud of…
An unexpected good thing that happened...
DISCLAIMER: This article is not intended to treat, or diagnose and medical conditions, nor is it a replacement for mental health or medical treatment. If you or someone you know is in need of clinical support, our team is able to provide therapy services to those in NJ and FL. Contact us to learn more. If you or someone you know is in need of immediate support please contact emergency services. U.S. Mental health crisis line: dial 988 ; medical emergency dial 911
References:
[https://www.healthline.com/health/benefits-of-gratitude-practice#benefits]
[https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier]
