“Gratitude” is derived from the Latin word gratia, which means grace, graciousness, or gratefulness. With gratitude, people acknowledge the goodness in their lives. In psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.
Two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, have done much of the research on gratitude. In one study, they asked all participants to write a few sentences each week, focusing on particular topics.
One group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.
Therefore, Self Care Pursuit has put together a 31 day Gratitude challenge for you to use anytime! This challenge is run each November on Twitter, so find us @SelfCarePursuit and join in!
Self Care Pursuit Gratitude Challenge! Join in!
#SelfCarePursuit #selfcare #gratitudechallenge #positivity #PositiveThoughts #Thanksgiving2018 #thankfulfor #mentalhealth
Day 1: Name one thing that happened today that made you grateful!
Day 2: Retweet if you showed gratitude by smiling and genuinely thanking a stranger today!
Day 3: Leave an anonymous note of gratitude or encouragement for someone you came into contact with today!
Day 4: Look someone you care about directly in the eyes and tell them how much you value them. Did you do it?
Day 5: Let go of anger caused by someone who has wronged you. Write down the event, tear it up, and throw it away.
Day 6: What is one thing that you do well? Tell us what it is so we can celebrate you!
Day 7: Go out of your way to encourage 3 people today! Did they smile?
Day 8: Tweet 3 things that you love about this day!
Day 9: Think of a difficult time in your life. What lesson are your thankful for learning through that trial?
Day 10: Think of a part of your body that you take for granted each day. How would life be different without it?
Day 11: Reach out to an old friend and let them know that you are thinking of them! Plan a time to catch up, even if its just over the phone!
Day 12: Think of one goal that you had as a child. Did it come true? Are you thankful for that goal?
Day 13: Buy your colleague coffee today and thank them for being there for you. Did they feel appreciated?
Day 14: What are 3 things that you thankfully have in your life today that were not there one year ago.
Day 15: Go outside and take time to breath and silently appreciate one living thing that you see.
Day 16: Write down 5 people that you are thankful for who helped make you the person you are today and one lesson they each taught you. Have you passed that lesson on to others?
Day 17: Make a list of 5 things your routinely buy without having to think about it and take a moment to be grateful for that luxury!
Day 18: It’s the weekend before Thanksgiving! Tip someone generously and leave a note on the receipt! (And if you are completing this outside of the month of November, you can still be generous and leave a note! People love random acts of kindness, aka ROAK!)
Day 19: Write down 3 acts of kindness others have shown you this week!
Day 20: Pick a new cause and make a charitable donation, no matter how small.
Day 21: Let someone merge in front of you today! Many are traveling and that kindness is appreciated!
Day 22: Happy Thanksgiving! Celebrate with special people you appreciate. If you can’t be there in person, try to Facetime, Skype, or phone them! And if that isn’t possible, go to your local nursing home and celebrate with strangers who would love some company on the holiday. I am thankful for you!
Day 23: Smile at every person you pass today and provide a genuine, warm greeting.
Day 24: Think of one thing that you are hard on yourself about. Now look yourself in the mirror and say a positive statement showing yourself grace. Repeat it three more times! You are beautiful and worthy of grace!
Day 25: Think on 3 mistakes you made this past year. What did you learn from them? Give thanks for those tough lessons!
Day 26: Make an effort to say “Thank you” today for the little things that people do for you. Be intentional about noticing them and showing genuine gratitude!
Day 27: Think of one thing that you are looking forward to in the next 3 months!
Day 28: For the next 3 days, take at least one picture each day of something you are grateful for! Share it or keep it as a special reminder for yourself.
Day 29: Give encouragement and recognition to someone who is working hard today. You may even want to tell their boss what a great job they are doing!
Day 30: Watch an inspiring video to help you stay focussed on the good in the world!
Day 31:Bring treats to the office and share with your coworkers! Celebrate life and your completion of the 31-day Gratitude Challenge!
“Enjoy the little things, for one day you may look back and realize they were the big things.” Robert Brault