21 Day Gratitude Challenge
Gratitude means being grateful and expressing thanks, and recognizing others in your life. Practicing gratitude has enormous benefits for positive mental health. But the benefits go beyond mindfulness and mental health. Research shows that individuals who regularly practice gratitude have more robust immune systems, lower blood pressure, less stress, improved sleep, more joy and optimism, express more positive emotions, and improved and strengthened relationships
We mostly take gratitude for granted in day-to-day life. Gratitude practice should be to appreciate and focus on what we have instead of what we lack. There is a lot to be grateful for, from the big things like good health, a passionate career, and a supportive family to the small things like sending a short text to a friend or hearing a compliment from a co-worker.
Being thankful can help you have the many benefits of practicing gratitude.
Sign a Gratitude Practice Contract
Make a contract with yourself and sign it. Commit to notice your blessings and give thanks for the next 21 days. Write down why you accepted this challenge and what you wish to gain from it.
List three things you are grateful for
Notice three things about yourself that you are proud of and express gratitude for them. If you’d like to share the list on your social media with friends and family.
Be thankful for someone in your life
Express your gratitude to someone special in your life. Maybe it’s your partner, a parent, or a mentor. Give them a call, and appreciate their support.
Be thankful for something negative in your life
Think of a hard time or situation you had to go through. Be grateful for it. Think of what you learned from the experience and how you came out stronger from it.
Send a card to someone
Send a thank you card to a friend or co-worker today. You are sure to put a smile on someone’s face and make their day with the card.
Donate to a good cause
Fund a charity of your choice. Giving is an excellent way to be thankful for your blessings.
Say what you are grateful for today
See the beauty in each day. It’s up to us how we see the day. Say what you are thankful for today.
Look in the mirror and see how beautiful you are!
We are often our own worst critics. Stand in front of the mirror and scan your body from head to toe. Notice how beautiful you are to this Mother Earth. Name three things you are grateful for. When you look in the mirror, be appreciative of all the things your body allows you to do daily.
Bake a treat to share with friends and co-workers
Who doesn’t like goodies? Bake a treat and make extras for neighbors, friends, and co-workers. Could you drop them off or bring them to work?
Try gratitude meditation
Try and meditate with the mantra of what you are grateful for in life. It’s a simple and easy way to remind yourself of your blessings.
Take stock of your blessings
In your gratitude journal, write something you are thankful for and has nothing to do with money. It’s just something money can’t buy, like the love of your family, the feeling of accomplishment after a hard workout, or your friends. You are sure to find many things in your life that cost nothing but are priceless.
Call a friend
It always feels nice to catch up with friends, especially those you haven’t been in touch with for a while. Call a friend and tell them how their friendship means a lot to you. Be thankful for that friend in your life.
Pick one of your five senses to be grateful for
Tap into your five senses. Write down what you like about each of your senses and offer thanks for those.
See the world through the eyes of a child
Children have authenticity, vulnerability, laughter, tears, and pure joy that they indulge in. Try to live a day with a child’s heart. Feel your heart soften and welcome all the emotions into your heart.
Write down five things you love about yourself
Today love yourself more by focusing on at least five things that you like about yourself. Write them down in your journal.
Let a car merge in front of you
Let a car merge in front of you. It’s a simple act of kindness. They might be in a hurry to get somewhere.
Don’t complain today. Be positive!
Even if we have positive attitude, we all complain sometimes without even realizing it. Having an attitude of gratitude helps us to enjoy life fully. Try to look at things with a different perspective.
Forgive someone
Practice forgiveness today. Forgiveness isn’t about forgetting and reconciliation. It’s about your heart. When you haven’t forgiven someone, you feel anger, resentment, vengefulness, and hurt. These emotions will keep you trapped and aren’t good for you. Forgiveness is the practice of letting go of pain and moving forward.
Be kind to yourself
Try to go throughout the day without saying something negative towards yourself. Replace all negative thoughts about yourself with positive thoughts.
List your accomplishments
Write in your journal about the accomplishments that you are proud of. Celebrate your accomplishments today.
Write a thank you note to someone who deserves recognition
Thank someone who has made a great impact in your life. It could be a mentor, teacher, or a person who impacted your life positively. If you can’t thank them in person, write a letter. You can sleep on it and decide later if you want to send the letter.
Save the 21-Day gratitude challenge calendar and practice it for the next 21 days.
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About the Author
Aesha Tahir is a health and wellness coach and a certified personal trainer. She holds a Master’s degree in Applied Exercise Science and is certified by the NASM as a Personal trainer. She is a certified USA Track and Field Running Coach and Road Runners of America Coach. She is a 200-HR Registered Yoga Teacher. She is also a group exercise instructor specializing in barre, spinning, strength training, boot camp, and yoga classes. She has over five years of experience in the fitness and wellness arena with focused expertise in coaching, corrective exercise and injury prevention, individualized fitness programs, and group fitness programs. She is also an aspiring public speaker in the fitness and wellness world who believes in this quote; “To be inspired is great, but to inspire is incredible.”
