The Gratitude Challenge
Day 1
Today you start The Gratitude Challenge. Sign the contract and make a commitment to take note and give thanks for the next 21 days.
Write a short entry in your journal to reflect on the following questions:
grateful:
/ˈgrātfəl/
(adj) feeling or showing an appreciation of kindness; thankful
Definition According to Google.com
Day 2
Use the alphabet as a fun and quick format for making a list of things for which you feel grateful.
Log into your Google Docs or Edmodo and write a paragraph expanding on one thing you are thankful for.
Day 3
Write about something you feel grateful for in your life today.
Possible Sentence Starters:
You might consider:
Day 4
Write a short message of thanks for some of the "negative" things in your life.
Day 5
Take five minutes to add to your ABC list.
Consider adding people, places, memories, or freedoms for which you are thankful.
You might consider...
Day 6
Take a few minutes to call someone you haven't talked to in a while. Tell them how much you appreciate them.
You might call:
Day 7
Take a picture of one thing, person, place or specific moment that makes you feel grateful.
If you don't have access to a camera, you might consider drawing, painting, or making a collage instead. Put energy into your art as a way of expressing your gratitude.
Day 8
Send thank you notes to 3 people who deserve a little recognition.
You might consider:
Day 9
Enjoy the people around you.
Take a few minutes to list and appreciate their unique talents, abilities, and personalities.
Day 10
Pick one of your five sense to focus on each day. Take note of how many gifts come to you through that single sense.
Write about this experience. Which one of your five senses are you most thankful for?
Day 11
Today, make the effort to live life with a positive outlook. Keep from critizing the people around you. Dare to see the glass half full.
Take five minutes to write a short reflection at the end of the day.
Day 12
Pick three friends or family members you see regularly. View their actions and words through a positive lens. Try to see life from their perspective.
Take 5 minutes and list a few thoughts about your new perspective.
Day 13
Today, listen more than you speak. Practice kindness at every opportunity. Perform a Random Act of Kindness.
Take five minutes to reflect on your day. How was it different from other days? How do you feel?
Day 14
It's been two weeks since you started The Gratitude Challenge.
Write about how The Challenge has changed your perspective so far.
Day 15
Take time to focus on yourself today. Appreciate and give thanks for your unique personality, skills, and talents.
Write about your "you"ness.
Day 16
Stand in front of the mirror for five minutes and focus on at least five things that you love about yourself. Write them down.
You might consider:
Day 17
For the past two days, you have focused on appreciating what makes you unique.
Write about all the things that make you so lovable. Take a moment to appreciate your personal style, talents, and charm.
Day 18
Write about something you feel grateful for in your life today.
You might consider:
Day 19
Have confidence in all the choices you have made today and be grateful for being able to believe in yourself.
What have you done today to make you feel proud? Take ten minutes to write and reflect.
Day 20
As The Challenge winds down, write a thank you note to someone that you haven't yet thanked during this Challenge. What would you thank them for?
You might consider:
Day 21
Reflect on the 21 days of The Gratitude Challenge and what this process has meant to you.
Afterwards
Congratulations! You completed the 21 day challenge. The challenge doesn't have to end now.
Continue to reflect on the wonderful things, memories, and people in your life.
Tell people about the Gratitude Challenge! Share what your experience was like and encourage others to live with a grateful heart!