30 Day Gratitude Challenge PDF
How often do you stop and appreciate the good things that are in your life? If you are an average person probably this isn’t something that is even on your radar but there are huge benefits to finding a new appreciation for your life. Our 30 Day Gratitude Challenge PDF was created to help you spend time thinking about the good things you have in your life.
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The Benefits of Practicing Gratitude
The gratitude challenge came about because of research that showed that daily gratitude has a significant benefit to your health and well-being.
When you are practising gratitude you are taking time to take stock of your life, your achievements, friends and family and when you do that you get a sense of how far you have come and how much you are loved.
Expressing gratitude isn’t just for the big things in life as even the smallest things can make us feel happy. Slipping into clean bedsheets, drinking a great cup of coffee or just having some time to ourselves can feel like bliss. The key is to take some time out to notice the happiness they create rather than thinking of them as everyday occurrences.
When you commit to the practice of being grateful it can:
Improve your Mental Health
When you are focusing on the positive aspects of your life you are shutting out negative thoughts or at the very least reducing them. In fact, you are being mindful which is known to reduce problems with mental health issues.
Mindfulness involves taking time to focus on the present and staying in the now. When this is done regularly it can help to quieten the mind and stop our thoughts from spiralling out of control.
Lower Anxiety and Stress
When you think about what is great in your life it can stop you from dwelling on past mistakes or worrying about the future.
Anxiety makes us worry about future events that haven’t even happened yet. Continual worry not only causes you stress and fear it also uses up valuable energy that you could be using on something more productive.
Our 30 days of gratitude challenge pdf has suggestions to help you stay grounded in the present which can help you to avoid the worry cycle. Using your energy to think about the positives can help to lower anxiety and stress and help you to feel more positive and in control.
Increase Positive Feelings and Happiness
Who wouldn’t feel happier thinking about the amazing things you have in your life?
When you take time to reflect on all the good things in your life it can give you an appreciation of what you actually have. Don’t allow yourself to overlook all the positives and focus on a few negatives.
We all have things in our life that we can be grateful for. Spending a few minutes today thinking about what they are and writing them down can help your happiness. Check out our blog post 100 Things to Be Grateful For to use as inspiration.
Help You With Self Development and Goal Setting
A gratitude challenge helps you to take stock of where you are now and the positive elements you want more of. That enables you to think about how you want to progress in the future.
By noting down what is working well in your life you can get a better appreciation of where you want your life to go next. This means that gratitude doesn’t just help you in the present it can also impact your future as well.
Increase Resilience
When you are feeling more positive and in control, it is easier to bounce back from adversity.
Negative thinking often just leads to more negative thinking. That means if something goes wrong you can distort the impact of the problem and make it seem significantly worse than it is.
We will all suffer from adversity at points in our lives but being able to manage the situation and continue to move forward positively is important.
What is the 30 Day Gratitude Challenge?
The 30 day gratitude challenge is a month where you spend time focusing on all the good things that you have in your life.
Each day you pick one area of your life that you are thankful for and spend a few minutes a few times that day appreciating that particular part of your world. The idea behind the gratitude challenge is that you are training yourself to use gratitude as a new positive habit.
Whilst the gratitude challenge is usually a task for you to complete it is something that you can also do with friends or a family member for the month. It can be a great family tradition as well which is used in the New Year for you all to think about the good things in your life
30 days of gratitude is the perfect number of days in which to change old habits and create new ones. Plus as the challenge only lasts a month it doesn’t feel overwhelming or impossible to do.
The gratitude challenge teaches you how to create more happiness in your life by helping you to be thankful for what you have rather than thinking about the negative things in your life.
How Do You Start The Gratitude Challenge?
Our 30 gratitude challenge pdf can be a good starting point when you are beginning the process. We have created the 30 day gratitude challenge pdf to include a selection of common life themes that you can use in your thankful list. You can follow the order that we have created or mix it up and change the order.
Equally, you can write down your own and focus on the things that are important to you. If are stuck for inspiration then there is the book A Year of Gratitude that can help you to find themes that you can use when you are practising gratitude.
Once you have your thought for the day spend a few minutes two or three times a day being mindful of that element of your life. If that particular thought is something that can be shared then tell your family, friends and colleagues about it. Make it your focus for the day so it doesn’t get forgotten or overlooked.
Remember the 30 days of gratitude challenge doesn’t expect you to just focus on huge positive events it is also there to help you appreciate the smaller things in life. We can be just as happy with a small habit, gesture or event as we can with a bigger one.
Be Thankful Challenge
Being thankful and happy about what you have can really start to make a positive difference in your life. By training yourself to focus on what you are grateful for you are taking a glass half full approach rather than thinking it is half empty.
When we spend too much time thinking about all the things that are wrong in our lives it can lead to stress, anxiety, depression and jealousy. Yet most of us will have amazing parts of our lives that are overlooked because we are comparing ourselves to others or wanting more.
If you have people who love you, a roof over your head, food to eat and good health then it is time to focus on those things because believe us when we say if those weren’t there you would soon notice. This is why people who have recovered from a serious illness are grateful for even the smallest of things because the possibility of not having anything at all makes them finally appreciate how much they had.
Never overlook the little things as these can make us smile or feel good inside.
Other Ways of Feeling Grateful
Our 30 day gratitude challenge pdf can help to provide you with one method of feeling grateful but there are plenty of other ways of expressing gratitude. Here are some other ways that you can learn to be thankful.
Use a Gratitude Journal
A gratitude journal is a great tool to help you focus on not only your 30 day gratitude challenge PDF but also on being thankful in the longer term.
Writing a gratitude journal is a way of practising being thankful every day. It is a way of taking stock of your life and journaling about all the positive things that have happened to you each day. When you get into the habit of noting your appreciation for the little things in life it can help change your mindset. The journal also acts as a reminder and a tool for reflection so you can see just how much good there has been in your life.
There are some great gratitude journals on the market but we like The Good Days Start With Gratitude Journal.
Get a Gratitude Jar
A gratitude jar can be already prefilled or alternatively empty and ready for you to fill with slips of paper that you can pull out each day to enable you to practice gratitude.
Leaving the jar somewhere prominent in your home means that you and your family can commit to thinking differently either for a month or in the longer term.
Positive Affirmations
Positive affirmations said daily can help you to change the way you think. Our gratitude affirmations are perfect for use in conjunction with the 30 days of gratitude challenge.
Affirmations are positive statements that help to alter the way you think. Affirmations of gratitude are designed to get your repeatedly saying out loud all the good things that have happened to you in your life. This helps to counteract negative thinking which can impact your mental health.
30 Days of Gratitude List
So what have we placed on our 30 day gratitude challenge list? Well here are our gratitude challenge ideas that you can use to start the practice every day for the next month.
Start a gratitude journal to take note of the good things in your life.
What friend inspires you the most and why?
Reflect on an element of nature that is magnificent.
Smile at everyone you meet today even if you don’t know them.
Think of a food you love to eat.
Take a moment to think of something you have accomplished that makes you proud.
Think of a place that makes you feel safe, secure and at ease.
Who in your family makes you feel loved and safe?
Smell something you love.
Where do you see beauty around you right now?
Gift someone a small present just to show you care for them.
Do our favorite self-care activity.
Give someone you know a great big hug.
Write down something that you learned today.
Go out of your way to say something nice to someone you meet today.
Write a thank you letter to a friend, family member or colleague for something they have done to help you.
Think about a place in the world that is truly memorable for you.
Go on the internet and find something that makes you smile.
Look through old photographs and remember those happy moments.
Sit in a place in your home that gives you a great feeling.
Phone an old friend and reconnect with them.
Listen to the music from your favorite band.
Watch a TV show that you love.
Wear your favorite outfit even if you are not going out.
Think about the best parts of your job.
Buy a small treat for yourself.
Meet a friend who makes you laugh for dinner.
Go for a walk and be mindful of the nature around you.
Go to bed and appreciate the wonder of sleep and rest.
Find a book that you love and read a chapter.
Printable 30 Day Gratitude Challenge
If you want to try this for yourself why not download our 30 day gratitude challenge pdf. This comes in two sections. One with prefilled ways to express gratitude and one without.
With the prefilled challenge just pick one square a day and use that as your starting point for thinking about the positives in life. If you want you can also cut the squares into their individual tasks and place them in a gratitude jar for you to pick and use every day of the month.
We have also included a blank gratitude worksheet that enables you to start to think of your own challenges for the month. The great thing about the blank sheet is that you can use it again and again if you plan to do the challenge on a regular basis.
Have fun with the challenge and don’t forget to reflect on the results!
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