The 30 Day Gratitude Challenge

The Habit of Gratitude

Experts say it takes about 21 days to form a new habit. Generally, when we think about engaging in a new and healthy habit, we consider things like waking up a little earlier, eating healthier, or revisiting our exercise routines. But when it comes to building healthy habits, it's important to also consider our mental health!

Intentionally practicing gratitude is a relatively easy and healthy habit with a number of benefits. When we cultivate a habit of gratitude it can improve both our physical and mental health, heighten our happiness, help in regulating our emotions during times of crisis and stress, and aid in building stronger friendships.

Start building the habit of gratitude today with this 30 day gratitude challenge! This can be done individually, as a family, or in a classroom setting where students can cheer each other on!

Define & Discuss

Gratitude is defined as the quality of being thankful, a readiness to show appreciation for and to return kindness. Discuss what gratitude means in your own words.
Why is gratitude important, and what are the benefits? Review and discuss this list of the benefits of gratitude:
- Gratitude allows us to celebrate the present.
- Gratitude blocks negative emotions.
- Gratitude increases resilience in times of stress.
- Gratitude increases self-worth.
Consider what gratitude isn’t. Choosing gratitude does not mean blatantly ignoring difficult things or shoving aside negative emotions. Instead, gratitude is choosing to see the opportunity for learning and growth in all situations. Read more about positive, indifferent, and negative outlooks here. Discuss the difference between unnatural or fake positivity and authentic gratitude. This can be a thin line!

Plan

Successful habits start with a plan. Consider when a good time is for you to intentionally practice gratitude over the next 30 days. Right when you wake up? In the middle of the day? Before bed? It may also be helpful to consider if there are consistent times you find yourself feeling most discouraged in the day. If so, consider planning your intentional time of gratitude around then to help interrupt patterns of negativity.

Go

Download the 30 day gratitude challenge worksheet below, or create your own! You simply need a consistent space where you can spend 5 minutes writing down at least one thing you are grateful for every day, 30 days in a row.

After the 30 days are over, take extra time to look back at your gratitude list and consider:

Do you notice any themes of gratitude on your list?
Did any of the things on your gratitude list surprise you?
Was it more difficult to be grateful some days? What do you think contributed to that?
Do you think gratitude is now a habit for you?
Do you notice any mental or physical changes?
Do you think you will continue this practice?

Even More

Looking for more gratitude resources? Check these out:

GAME | A Heart Full of Gratitude

VIDEO + JOURNALING | Dr. Robert Emmons discusses gratitude and gratitude daily journals for K-2, 3-5 and 6-8 students

DOWNLOAD 30 DAY GRATITUDE CHALLENGE

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