Wellness Challenge

7-Day Challenge: Gratitude

Science has shown that practicing gratitude in your day-to-day is one of the main keys to having a happy, healthy life. A simple way to incorporate gratitude into your life is to keep a gratitude journal. This can have several positive effects, including:

  • Encourages you to exercise more
  • Having fewer physical ailments
  • Feel better about the general health of your life
  • Encourages optimism
  • Makes you more responsive to others needs
  • Improves relationship satisfaction
  • Promotes a strong sense of self-worth and confidence

Those sound like greaaaat benefits, from a small, easy and free daily act, right?! Who doesn’t want to connect with others, feel more optimistic and encourage their mental and physical health to be tip-top? Thankfully, practicing gratitude is an easy habit to cement into your daily routine. In this 7-Day Challenge, we will provide you with a daily tip to incorporate gratitude into your day. At the end of the first week, we challenge you to come up with your own ways (or repeat these 7) to keep reaping these amazing benefits. Shall we start?

  • Day One. Let’s start with the basics: each morning or evening keep a list of three things you are grateful for. This could be something as simple as having a roof over your head or cute pajamas. Whatever it is you are feeling grateful for at the moment. Write it down somewhere.
  • For day two, let’s add another component: expressing your gratitude to others. Do you say thank you enough? Research has shown we feel better about ourselves when we help others and express our gratitude for them. Try writing someone you love a letter or just be conscience of telling your spouse or siblings you appreciate them during the day.
  • Day three: make some lists you can refer to when you are feeling less than great about yourself, your job, or your future. Start with these: list 10 physical abilities you are thankful for; list 10 things about nature you are thankful for; list 10 personal or professional accomplishments you are thankful for; list 10 people you are thankful for.
  • On the fourth day, try reflecting on gratitude. What does gratitude mean to you? Why is practicing gratitude important to you? What differences can you see from being more grateful?
  • Day five: turn ungrateful thoughts on their head. Be observant of your thoughts throughout the day and note when and why you are feeling ungrateful. Once you acknowledge the thought(s), you can determine a plan for how to transform them into positive ones.
  • For the sixth day, we are making another list: a list of things you tend to take for granted. Write out three things or people you take for granted, and then reflect on why you take these things for granted and what you can do to turn that around.
  • On the final and seventh day, share something you are feeling grateful for on a public platform. Spread your gratitude!

Did you make through Day 7?! If so, make a plan for the next 7 days. Gratitude can really improve all aspects of your life, so making it a habit is very beneficial. You can repeat these 7 days, over and over, or come up with your own ways to practice gratitude. You can also try incorporating gratitude meditation into your daily habits.


Photo by Brigitte Tohm on Unsplash

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  • Reply
    Laura Jinks
    February 28, 2019 at 12:34 pm

    Love this, love this , love this!!! It is so important to a happy healthy life to practice gratitude!!!

  • Reply
    Michelle Jolene
    March 1, 2019 at 3:02 pm

    It is so important to focus on gratitude, but it’s also so easy to forget to do it! Thanks for the tips!

  • Reply
    March 1, 2019 at 9:13 pm

    Ooo, I love this! I might have to try this 7 Day Challenge as well!

    Demi | http://demibang.com/

  • Reply
    Sara | mshealthesteem.com
    March 3, 2019 at 3:54 pm

    Practicing gratitude is such a wonderful thing. And so good for your well-being! I love to think of it as an important part of my self-care routine ♡. Thanks a ton for sharing your advice and encouragement 🙂

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