This year I challenged myself to have 30 days of gratitude. Taking the time each day to think about what I was thankful for made me much happier.
Here are 10 ways how having gratitude changed my life. If you want to start a gratitude challenge check out my FREE 30-day gratitude challenge.
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Key takeaways
- Gratitude is a complex emotion that involves appreciating and recognizing the positive aspects of life, even during challenging times.
- Practicing gratitude through a 30-day challenge can lead to significant mental and physical health benefits.
- Gratitude unlocks a treasure trove of benefits: better mood, sleep, energy, stronger relationships, and a healthier body (lower blood pressure, stronger heart, immunity boost). It even strengthens your brain, promoting emotional well-being and helping manage stress, anxiety, and PTSD.
- The challenge encourages participants to reflect daily on things they are thankful for, fostering a habit of positivity.
- Starting a gratitude challenge involves simple activities like journaling, reflecting on positive experiences, and expressing appreciation to others.
- Start your own gratitude practice today with our self-paced 30 Days of Gratitude Challenge. Join now at my GumRoad page.
What is gratitude?
Gratitude is a little hard to explain. It has been described as an emotion, attitude, moral virtue, habit, personality trait, and coping response. Some define it as appreciating things that are valuable and meaningful to you. This creates a general feeling of thankfulness.
It is also about recognizing and appreciating the positive aspects of life, even when things are not going so well. Key elements of gratitude include grace, presence, love, health, food, nature, beauty, and life itself.
Focusing on these aspects creates a feeling of fulfillment and value for a life’s journey rather than just a means to an end.
Benefits of practicing gratitude
Gratitude is associated with optimism, life satisfaction, hope, spirituality, forgiveness, empathy, and compassion. Research shows those who practice gratitude also have lower incidences of depression, anxiety, materialism, and envy.
The benefits of practicing gratitude include both mental and physical. Here are 10 benefits of taking the 30 days of gratitude challenge.
1. You will be happier
Research shows a correlation with improved mood when practicing gratitude on a daily basis over a two-week period according to psychology experts Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami.
2. Your health will improve
Giving thanks is not just good for your mood but also can physically improve your body. Clinical trials indicated that gratitude can have amazing effects on a person’s health condition. It has been shown to lower blood pressure, decrease heart disease, and improve immunity, Deepak Chapra (has also illustrated this in his Gratitude study.
Patients who wrote down three things they were grateful every day for a period of eight weeks showed reductions in inflammation markers. An increase in heart rate invariability was also seen among patients. This indicates a reduction in cardiac risk. So the more grateful your heart is the healthier it will be.
3. You will sleep better
Constant negative thoughts will keep your brain racing at night preventing you from getting a good night’s rest. Like with physical health gratitude practices will improve your sleep patterns. A group study of those with neuromuscular disorders felt more refreshed after three weeks of writing a gratitude list before hitting the pillow.
Other research from the University of Manchester in England studied a sample of 400 adults, 40 percent of whom had sleep disorders. Participants with positive and gracious thoughts at bedtime were able to fall asleep faster with better quality sleep than those who did not journal.
The higher your levels of gratitude the better you will rest. So write down three things you are grateful for before you hit the sheets.
4. Your energy levels will improve
With a better mood, comes better health and more energy. A study of 238 people showed a correlation between vitality and gratitude. Think about when you are open to possibilities and fully present in the moment. Your energy levels are soaring and you have the ability to do the tasks you want to accomplish.
Practicing gratitude improves your energy level and gives you more vigor.
5. Your stress levels will decline
Keeping positive by focusing on things that are going well in your life will help you deal better with chronic trauma and stress. A 2006 study in Behavior Research and Therapy found that Vietnam War Veterans who had expressed higher levels of gratitude experienced less post-traumatic stress.
6. You will have better relationships
Being thankful to those around you will help foster your people skills and show your appreciation. Others will notice your gratitude and in turn, want to pursue a relationship with you. Those who practice gratitude have tended to be less narcissistic thinking more about helping others.
Your partner will also feel more satisfied with the relationship when gratitude is given in daily interactions according to a 2011 study.
7. You will have less depression and anxiety
Science tells us that exercises changing our focus from negative to positive will produce dopamine, serotonin, and oxytocin in the brain. These feel-good hormones will put you in a better mood. I can tell you firsthand that practicing gratitude will help keep those feelings of depression and anxiety at bay.
I am a negative person at the core and still sometimes experience sadness creeping in. I stop and take three seconds to tell myself this is only a feeling and I have the power to change how I react. I also try to focus on something that has gone well that day or week to keep my spirits up.
8. You will be better in a crisis
When times are good you may take things for granted. Then when times are rough and we don’t know what is gonna happen we begin to take stock in everything we are thankful for. To the same extent remembering the bad will make you thankful for the good.
People have a better time recovering from traumatic events when they practice gratitude. Being thankful for all you have will help you overcome even the most traumatic events as seen in those involved in the September 11th attacks according to a 2003 study from the Journal of Personality and Social Psychology.
9. You will feel your life has purpose
For me having gratitude opened up a world of opportunity that I did not see before. You gain the strength and power to try new things and figure out what you like and don’t like. Being grateful helps you find the person you want to be.
When you open your mind to thankfulness you have an abundance that will propel you forward. Having gratitude also helps to foster a sense of self.
10. It physically changes your brain for the better
A study out of Indiana University led by Prathik Kini showed a particular pattern in the brain scan of those who practiced gratitude. It consisted of 43 individuals suffering from anxiety or depression. Half of the subjects were asked to write a letter of thanks to various people in their lives.
Three months later they all went under a brain scan in which they were asked if someone gave them an inheritance, would they like to donate part of it to a charity.
Those who said yes all exhibited a particular brain scan pattern. They also noted they felt more thankful two weeks after the test. These findings show how exercising your gratitude muscle will help to improve the health of your brain today and in years to come.
Experience these benefits with a gratitude challenge!
If you are wondering, “How can I gain these mental and physical benefits?” I have the answer for you! Start a 30-day gratitude challenge!
What is the 30 days of gratitude challenge?
If you’re going, “Jeanette, what is a gratitude challenge? Here are the deets!
A 30 Days of Gratitude Challenge is a gratitude program created to help people enlist a habit of thankfulness by practicing gratitude for 30 days.
Gratitude challenges vary by program but they all have specific activities or prompts that encourage them to focus on the positive aspects of their lives.
What is the purpose of 30 Days of Gratitude?
The gratitude challenge aims to improve mental and emotional health by shifting to a more positive mindset. Repeating the practice of gratitude should develop a habit of recognizing and appreciating the good things in life.
The challenge is important because it helps you set aside just a few minutes each day to reflect on the positive aspects of your life. This can help create a more optimistic and healthy outlook and improve mental and physical well-being.
By the end of the 30 days, participants often find they are happier and have a more positive outlook on life. This happened to me after taking the 30 Days of Gratitude challenge.
Why I did the 30 Days of Gratitude Challenge
One reason for doing this challenge was this pessimistic feeling that I could not shake. I was the person who always saw the glass as half empty. This in turn fed into my insecurity and longing for things I didn’t have. It also had a large bearing on how I felt about myself and my happiness.
For a large portion of my adult life, I was depressed, unhappy, and constantly complaining about things. It was not until I shifted my perspective that I realized how much I truly had.
What opened my eyes were thankfulness and gratitude. Thanks to my sister Suzanne I was introduced to this concept when she gave me Jack Canfield’s Key to Living the Law of Attraction: A Simple Guide to Creating the Life of Your Dreams*.
Reading this book changed my life and made me see the error of my ways. I had the power to move my life in the direction I wanted it to go. I just needed to widen my view of the world.
At first, going from a negative to a positive was quite difficult. It took a good couple of months for me to finally get to that point where I started to feel better. Just like exercising your body, having a positive attitude took practice and determination. It is like cardio for your brain.
I have been practicing this on and off over the past six years and it has changed my life for the better. It helped me realize my true passion in life. I was able to find a new career and work towards starting my own business.
I still have times where I get the blues and this past year was one of those times. I’ve been trying to step back and think about all the great stuff I have in my life. This helps to put things into perspective. It also teaches me to look at things in a different light.
Creating a positive mindset changed my life and I know it will help you too.
Want to implement this into your own life? Read on how to start your own challenge or let us help you on your journey and join our FREE 30-day gratitude challenge below!
How to Start Your Own 30 days of gratitude challenge
30 days of gratitude challenges may vary depending on who is running it. However, the basic principles include daily prompts or activities that encourage someone to reflect on something they are grateful for.
Start by setting aside a few minutes of time a day to work on gratitude activities. These can include journaling, reflecting on positive experiences, or engaging in acts of kindness.
The prompts are delivered via email, a website, or a mobile app for 30 days.
Some example activities include the following:
- Day 1: List three things you’re grateful for today.
- Day 2: Write a thank-you note to someone who has positively impacted your life.
- Day 3: Take a moment to appreciate the beauty of nature around you.
- Day 4: Gratitude for daily routines.
- Day 5: Reflect on a happy memory and relive the joy it brought you.
You will often be motivated to keep up these practices past the 30 days. It is important to continue practicing gratitude until it becomes a natural part of your day.
Another way to continue the gratitude practice is by exploring books on gratitude*.
If you need help starting a gratitude challenge, check out my FREE 30-Day Gratitude Challenge! Details can be found below!
Frequently Asked Questions
The 30 Days of Gratitude challenge is a month-long challenge where you express gratitude on a daily basis. It involves prompts and activities such as journaling things you are grateful for, reflecting on positive aspects of your life, and/or performing acts of kindness
You can start by setting aside a few minutes at home for gratitude activities such as journaling, reflection of positive events, and/or performing acts of kindness to yourself and loved ones. Or simply join our FREE challenge to get everything emailed right to your inbox
Numerous benefits can occur by practicing gratitude on a daily basis for a month. Research shows there are many improvements including better physical health along with better relationships and mindset. For full benefits check out the section above entitled Benefits of Practicing Gratitude.
No special tools are necessary but for this specific challenge, we will provide you with the things you need to carry out the 30 days of gratitude challenge.
If you miss a day of the challenge don’t worry! This is a personal self-paced challenge you can do at your leisure. If you miss a day just pick up the challenge on the next day. The goal is to create consistency in your life. It is more important to create these habits than to strive for perfection.
Motivation can enhanced by finding an accountability partner. Writing down your successes in a gratitude journal can also help keep track of your progress to stay engaged in the challenge. If you need motivation you can also email me with questions.
Transform Your Life with a 30-Day Gratitude Challenge
Taking just a few minutes each day to express gratitude can transform your life for the better! Learn how to start a 30 Days of Gratitude Challenge with my free self-paced email challenge and experience the benefits of a more joyful and less stressed life.
Learn how to start a gratitude challenge with my free self-paced challenge. Details below!
Join my FREE self-paced 30 Days of Gratitude challenge!
If you want to partake in your own challenge check out my FREE self-paced 30-day Gratitude Challenge and get steps of how to experience the benefits of creating a daily gratitude practice.
Here is what you will get with the challenge
Once you sign up you will receive a welcome email along with daily prompts and activities designed to help you cultivate a habit of implementing gratitude into your life including:
- Daily prompts for gratitude: 30 days of simple gratitude tasks sent to your inbox to help you start practicing gratitude
- Gratitude activities: Small daily activities to improve gratitude and positivity
- Downloadable gratitude journal: Learn how to create and maintain a gratitude journal to track your progress and reflections
- Supportive community: Have questions? Contact me to tell you about your experiences.
Why Join the Gratitude Challenge?
- It offers physical and mental health benefits
- It shifts your perspective to a more positive outlook
- It may enhance your relationships and create deeper connections with friends and loved ones
- You can do it at your leisure. The self-paced option gives you the ability to start whenever is right for you.
How it works
- Sign up by clicking the “Send Me The 30 Days Gratitude Challenge” button!
- Get a welcome email. Then each day for 30 days you will receive a gratitude prompt and activity.
- Spend a few minutes each day on the gratitude activity and writing in the gratitude journal.
- Reflect on your mood after the gratitude writing and daily prompt. Jot down your feelings in your journal
- Share your thoughts with me on how the challenge is going.
Ready to get started? Join me on this exciting journey of self-transformation and discover through the power of gratitude.
To sign up for the challenge click the “Send Me The 30 Days Gratitude Challenge!” button below.
Then follow these steps:
1. Go to the Gumroad page that opens and click the “I want this!” button.
2. Type in $0 in the box underneath where it says “Name a fair price.”
3. Click the “I want this!” button.
4. Type your email in the email address box.
5. Click the “Get” button.
6. Check your inbox for a welcome email from “GumRoad.”
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