7-Day Gratitude Challenge

7-Day Gratitude Challenge

7-Day Gratitude Challenge

(The 5-minute daily Practice to rewire your brain for joy!)

 

Taking this challenge will quickly set you up for joy, resilience, and awe.  To get the most impact from this Practice, remember these tips:

  • Consistency is more important than perfection.

  • Stack gratitude with a regular habit, like brushing your teeth.

  • Smile, even if it doesn’t feel sincere…your body will follow the physical cue (but soon, you’ll be real-smiling more than ever!)

 

Day 1: Three Good Things

  • Write down three good things that happened today. They don’t have to be “big:” flowers, birds singing, a cup of coffee, a call from a friend…the list is endless, thankfully!

  • Add one sentence about why each one happened.

  • Example: “Had a delightful tea break because I gave myself permission to slow down.”

Day 2: Gratitude Visualization

  • Close your eyes for 2 minutes.

  • Visualize something you're grateful for (it can be “big” or “little”).

  • Engage your five most familiar senses: What do you see, smell, hear, feel, taste?

  • Be sure to feel as if it's happening RIGHT NOW (because right now is really all there is!)

Day 3: Micro-Gratitude Reframe

  • If you complain or feel annoyed today, catch yourself and say: “And wow, I am grateful for ____.”

  • Example: “My house is chaotic... and wow, I'm grateful I have a safe and wonderful place to live.”

Day 4: Gratitude Letter

  • Write a short gratitude letter (5-10 sentences) to someone you’ve never properly thanked.

  • Focus on how they impacted your life.  Go ahead, bask!

  • (Send it only if you feel inspired!)

Day 5: Mental Contrasting

  • Pick something you love.

  • Imagine life without it for 2 minutes.  (Yikes!  No chocolate?!?)

  • Then soak in how good it feels to have it now.

  • Example: Imagine life without music, or chocolate, or flowers…then bask in the ability to enjoy any of those regularly!

Day 6: Three Good Things - Unscripted Edition

  • List them, voice record them, sing them, or text them to a friend.

  • No rules—only get the gratitude out of your head and into the world.

Day 7: Sacred Pause

  • Before bed, sit quietly for 1 minute.

  • Breathe and mentally thank your life for anything and everything that comes to mind.

  • No forcing required—just let the gratitude wave through you…sweet dreams!

  

Keep going — your future self is already grateful!