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31-day gratitude challenge

Gratitude means feeling thankful as well as expressing thanks and appreciation.1 And there is more to gratitude than meets the eye — practicing gratitude can have a positive effect on all areas of your life: physical, mental, emotional, and even social! Research has shown that individuals who regularly practice gratitude experience these benefits:2

  • Stronger immune systems
  • Lower blood pressure
  • Less stress
  • Improved sleep
  • More joy and optimism
  • Expressing more positive emotions
  • Improved and strengthened relationships

Gratitude can be a simple “thank you,” but can go beyond just the momentous occasions and situations we may be grateful for. Gratitude can sometimes be taken for granted in day-to-day life. Think of gratitude as way to appreciate and refocus on what we have instead of what we lack. It can be easy to be grateful for the big things in life: good health, a job, and supportive family. Remember the small things you experience every day — you can be grateful for those as well. Think about these small things, like sending a short text to a friend or hearing a compliment from a co-worker. Being thankful for all of these can help you reap the benefits.

Just like any other habit, being grateful requires practice. And you can start here with the 31-day gratitude challenge!

Use a journal to write down your thoughts and experiences of gratitude during this 31-day challenge. Collect them in a “gratitude jar.” Share your letters and lists with others. Use social media to share your gratitude. At the end of 31 days, you will be able to look back and see all of your moments of gratitude. So let’s get started!

31 day gratitude challenge infographic

Are you ready to start developing an attitude of gratitude? Take the challenge on your own, or encourage your family and friends to join you!