If you stick with this blog for more than two minutes, you might discover that I am obsessed with expressing gratitude in any way possible. It has (literally) saved and changed my life, and it is my go-to tool for manifesting basically everything in my life.
Whenever I need to change the course of my life, shift my mindset from negative to positive, or boost happiness, I turn towards gratitude. It’s the most perfect free way to bring blessings into my days, and I encourage everyone to try it. You won’t lose anything, even if it turns out not ot be your thing.
As a beginner in expressing gratitude, you may feel unsure about how to approach the subject, and I am here to guide you through the process. In this post, I will share simple, doable ways to make gratitude your best friend and turn it into the best habit you’ve ever had.
A Beginner-Friendly Trick for Non-Writers
Should you always write your blessings for this gratitude practice to work?
Absolutely not.
Many people are hesitant to start their gratitude journey because they aren’t fans of writing or have no time for it (as a new mom, I am one of those right now).
But writing isn’t the only, and certainly isn’t the best, way to express gratitude. The best way is the way that makes you stick to the practice and love the process.
That could be saying things out loud, writing them in your Notes app, taking a photo of one thing you’re grateful for every day, or listing them silently in your mind before you go to sleep.
Each of these ways is valid and would give you the same result, because you are after the feeling, not the words themselves.
To make things simpler in this post, I will assume that you’ve decided to write them down in a journal (going for the classic, but you do you).
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How to stick to this challenge?
- Keep a notebook near the place you are likely to get reminded to do your challenge. For example, your bedside table, kitchen table, or bring your Notes app to the first screen of your phone. Setting a daily reminder also works if your days are predictable and you know you will do it at a certain time.
- Set aside 5 minutes in the morning or the evening for this and nothing else. You want to focus on this for just a few minutes, and everything else might have to wait a little while for your attention.
- Pick one prompt a day and don’t stress about following their order. If you don’t like a prompt, see the next one.
- Don’t worry if you skip a day; the last thing you want is to add another thing to stress over.
- Use a habit tracker to help you stay consistent with this. I have a free habit tracker for my subscribers. Join my newsletter here to get your free tracker within a few clicks.
How long should the challenge be?
I always say that the shortest challenges are the sweetest, so I would suggest you start with a 7-day gratitude challenge, and if it turns out to be your cup of tea, keep going for the next week or even a month. Once you get the hang of it, you will stop checking in with both the tracker and the list with prompts. Ideas will flow your way, and you will love it.
7-Day Gratitude Challenge Prompts
Below are the first 7 prompts that will introduce you to the world of gratitude. As I mentioned above, write, say things out loud, make a photo of the thing (or something that represents that thing or person), sing, or just spend a few minutes thinking about the topic intentionally.
1. Write down 3 things you’re grateful for today.
2. Name one person you’re thankful for and why.
3. Write about a favorite memory.
4. Appreciate something small in your day (coffee, sunshine, music).
5. Note a recent challenge that taught you something.
6. Be grateful for something about your health or body.
7. List 3 things that made you smile this week.
14-Day Gratitude Challenge Prompts
Use the prompts from the 7-day challenge for the first week of this challenge, then keep going with the following prompts.
8. Write about a place you love and why it matters.
9. List 2 things you often take for granted.
10. Write down one challenge that made you stronger.
11. Appreciate something in nature today.
12. Be grateful for something in your daily routine.
13. Write about a lesson you’ve learned recently.
14. Name 7 things you love about your home.
30-Day Gratitude Challenge Prompts
Use the prompts I’ve listed above for the first two weeks of the challenge, then keep going with the following prompts.
15. Write about a person who has helped you in the past.
16. Write about a goal you’ve achieved.
17. Write down a technology or tool you’re grateful for.
18. Be thankful for a hobby you enjoy.
19. Write about a time you felt at peace.
20. List 5 things that made you laugh this week.
21. Write about something you’re looking forward to.
22. Appreciate your favorite meal/snack.
23. Be grateful for something free in life (fresh air, kindness).
24. Write about music, art, or books that inspire you.
25. Name 3 things you love about yourself.
26. Appreciate a tradition or family ritual.
27. Write about something in nature that makes you feel calm.
28. Be thankful for your education/knowledge.
29. Write about a stranger’s kindness you’ve experienced.
30. Appreciate your favorite spot at home.
Final Thoughts
For me, the most challenging part of a gratitude challenge is to stay intentionally positive for a few minutes a day. Sometimes that would be easy, but other times it would ask for all my mental strength and a little stubbornness to change my feelings and mindset for just those few minutes.
And that’s the real power of gratitude – it teaches you to leave behind that unhealthy, negative mindset and find something small (or big) to be grateful for. It asks you to step back, evaluate, and realize that, in most cases, things aren’t as bad as we think they are.
I hope it teaches you the same.
Blogger, dreamer, procrastinator, and lover of everything soul-touching. My mission is to make you laugh, provoke your thoughts, light up your day and inspire you to fall in love with life and yourself.
