30 Day Gratitude Challenge to Become Positive and Happy

Have you ever felt that what you have is enough?

Maybe you have enough money just to survive for this month. Or maybe you have healthy parents and siblings. Or a small space to protect yourself from the heat and cold.

Even if this is the scenario, you might be focusing on what you don’t have.

What am I going to do after one month? Why can’t I afford a vacation with my family? The apartment is too small, I want a bigger one.

There is nothing wrong in wanting these things. Ambition and progress are part of life.

And it is normal to worry about your future.

But when your focus is constantly on what’s lacking, you forget to appreciate what’s already here. Gratitude isn’t about settling – it’s about seeing the value in what you already have while still working toward what you want.

This 30 day gratitude challenge will help you shift your focus to recognize the small yet meaningful things in your life, which often goes unnoticed.

30 Day Gratitude Challenge

Day 1 – Notice 3 things you are grateful for

Take a look around your surroundings. Notice 3 things that makes your life easier which you have always taken for granted.

These might be the things others might be praying to be in their life.

170 Simple Things to be Grateful for in Life

Day 2 – Compliment someone today

Take few moments from your day to compliment someone. It can be for their smile or the hard work they are doing or anything else you can think of.

Day 3 – Enjoy your meal

When is the last time you were completely present in the moment while having your meal?

Appreciate your meal by savoring its aroma and enjoying its taste.

Day 4 – Say thank you to a friend or family member

All of us are so lost in hustling that we end up taking granted our loved ones. We just think that they will always be there. That’s not true and you know it too.

So take a few moments to acknowledge and appreciate your loved ones existence in your life.

Say thank you to a friend or a family member. Call them or send them a thank you note.

Day 5 – Do a random act of kindness

Pay for someone’s coffee. Help someone to find an address. Give up your seat in bus or train for someone.

Do a random act of kindness of your choice.

Day 6 – Appreciate a song you love

Listen to the music you love. Appreciate its lyrics, the voice of the artist, its feel.

Immerse yourself in the music and enjoy it whole heartedly.

Day 7 – Reflect on a friendship

Reflect on a friendship that has withstood the test of time and distance. The one friend who has always been there for you.

Day 8 – Be in nature

Spend some time in nature. Don’t listen to music or podcasts. Stay away from screens.

Appreciate the beauty of nature. Feel the breeze, enjoy the sound of birds, the texture of leaves.

Day 9 – Meditate

Spend 5 minutes reflecting on all the things that made you happy in the past week. Express your gratitude for those experiences.

Day 10 – Write a gratitude list

Write a small list of simple things you are grateful for today.

Day 11 – Share something positive

A few kind words or a motivating story can have profound impact on others. Share such thoughts with someone who might be needing it. Or maybe share it on your social media.

Day 12 – Mindful breathing

As soon as you wake up, before you get lost in the busyness of the day, take in some deep breaths. Appreciate for being alive. Not everybody is fortunate for this.

Day 13 – Write a thank you letter

Go out of the way and write a proper letter expressing your gratitude to someone. It will make their day and yours too.

Day 14 – Donate something to charity

Donate books or clothes to charity. Help the people in need and bring joy to their lives.

Day 15 – Express self-appreciation

Appreciate yourself for coming this far in life, even if you haven’t achieved your goals or are not the best version of yourself yet.

Day 16 – Appreciate yourself in the mirror

Stand in front of the mirror and make eye contact with yourself. It might feel awkward but bear with yourself.

Speak positively to yourself. Say thank you. Compliment yourself.

Say things like, I like your smile or I like your style. Just smile at yourself and appreciate you being you.

Day 17 – Bake or cook something for your neighbor

Neighbors have your back in times of emergencies. Show your appreciation for them by cooking or baking something.

It would be great if the something is what they like. Take a moment to express your gratitude towards them.

Day 18 – Thank your pet

Shower your pet with love to show them that you are grateful for their existence. Take your pet for a walk or give them treats or play with them.

Day 19 – Write about a happy memory

What is a memory that brings a smile on your face? Relive those memories by writing about it in detail.

Day 20 – No complaint day

Spend a day without complaining. Look for small things to be grateful for which normally you would take for granted.

Day 21 – Gratitude journal prompts

Answer a few gratitude journal prompts.

Day 22 – Gratitude affirmations

Pick some good gratitude affirmations. Repeat them throughout the day.

Day 23 – Listen to a podcast about Gratitude

Listen to the Andrew Huberman’s podcast episode ‘The science of gratitude and how to build a gratitude practice.’

Day 24 – 5 Senses gratitude exercise

This is a mindfulness exercise that helps you appreciate the present moment. You have to focus on five senses – sight, sound, touch, taste and smell.

Sight – Look around for something to appreciate. It can be something colorful, interesting, beautiful or comforting.

Sound – Focus on the sounds around you. Find something that you are thankful for hearing.

Touch – Appreciate something that feels comfortable to touch.

Taste – Throughout the day you will be experiencing a variety of taste as you have different meals. Savor those mindfully. Express gratitude for it.

Smell – Some smell evokes a sense of calm, comfort and happiness isn’t it? What is that smell for you? Pause a few seconds to notice it and be thankful for it.

Day 25 – The 5 finger gratitude method

Hold up your hand. Assign one thing you are grateful for each finger. Its that simple.

Example: Thumb finger – something that made you smile today, Index finger – a place where you feel safe and loved, so on.

No need of pen and paper. It can be done anywhere. Perfect for busy days.

Day 26 – Set a gratitude alarm

Set an alarm and name it as ‘Gratitude check-in’. Set it for a specific time of the day – midday or evening. When the alarm rings, pause and acknowledge one thing you are grateful for.

This is a great idea that will remind you to practice gratitude even in your busy schedule.

Day 27 – Put up a gratitude wall

Dedicate a small space at your workplace and/ or at home to put up images or drawings of things you are grateful for. This will serve as a visual reminder of the things that makes your life wonderful.

Day 28 – Create a gratitude playlist

You can do this in two ways:

Create a playlist of songs that brings you happiness or lifts your mood.

Create a playlist of songs that is about being thankful and gratitude.

Day 29 – Reflect on kindness you have experienced

Take out some time to reflect on kindness you’ve experienced. It could be big or small gestures.

Think about the impact it had on you, how that act of kindness helped you. Go out of the way and share this story of kindness with someone who is lost or sad. Remind them that kindness still exists in this world.

Day 30 – Gratitude jar

How can you continue to practice gratitude every day?

Starting gratitude jar is a fun way to practice gratitude daily. All you have to do is get a physical jar and write down one thing you are grateful for. Do this everyday. Gradually, you can see the jar filling. this acts as a physical reminder of all the good things that are present in your life.

Conclusion

This 30 day gratitude challenge is just the beginning. You need to try and incorporate gratitude practice into your day to day life. Spare some moments to appreciate the sunrise, savor the cup of coffee, enjoy your music and so much more.

With regular gratitude practice, it will shape your mindset and enrich your life.