31 Days Of Gratitude Challenge
Casey Yasuda •
One way to kickstart your gratitude practice is by participating in our 31-day gratitude journaling challenge here.
Here are some of the scientific benefits of gratitude and journaling.
Gratitude Improves Mental Health
Gratitude has been shown to have a positive impact on mental health. Research has found that people who regularly practice gratitude have lower levels of depression, anxiety, and stress. When we focus on the positive aspects of our lives, we are less likely to ruminate on negative thoughts and emotions. Gratitude journaling can also help improve sleep quality, which is essential for good mental health.
To incorporate this benefit into your gratitude journaling challenge, set aside a specific time each day to write down what you’re grateful for. This could be first thing in the morning, during your lunch break, or right before bed. Make it a habit, and you’ll begin to see the positive impact on your mental health.
Gratitude Boosts Physical Health
Gratitude doesn’t just improve mental health; it can also boost physical health. Studies have shown that people who practice gratitude have stronger immune systems, lower blood pressure, and better heart health. Gratitude also promotes healthy behaviors such as exercise and healthy eating.
To incorporate this benefit into your gratitude journaling challenge, take note of any physical changes you experience during the month. Are you sleeping better? Do you have more energy? Do you feel less stressed? By being mindful of these changes, you’ll be able to connect them to your gratitude practice.
Gratitude Strengthens Relationships
Gratitude has been shown to strengthen relationships, both romantic and platonic. When we express gratitude toward others, it fosters feelings of closeness and connection. Gratitude can also improve communication and reduce conflict in relationships.
To incorporate this benefit into your gratitude journaling challenge, make a point to write down something you’re grateful for about someone in your life each day. It could be a partner, a family member, a friend, or a coworker. Let them know how much you appreciate them, and you’ll strengthen your bond with them.
Gratitude Increases Resilience
Gratitude can also increase resilience, or the ability to bounce back from adversity. When we focus on the positive aspects of our lives, we are better equipped to handle challenges and setbacks. Gratitude can also help us reframe negative experiences in a more positive light.
To incorporate this benefit into your gratitude journaling challenge, write down something you’re grateful for even on the toughest days. It could be something as simple as a warm cup of tea or a hug from a loved one. By focusing on the positive, you’ll be better able to cope with any challenges that come your way.
Without further ado, here are all the Daily Rituals in our 31 Days Of Gratitude Challenge:
Day 1: Living In Gratitude
Day 2: Setting Up Your Journal
Day 3: Box Of Chocolates
Day 4: Weekly Reflection – Rose / Bud / Thorn
Day 5: Stewardship
Day 6: To All The Me's I've Loved Before
Day 7: Gratitude Journaling – Self-Gratitude
Day 8: Feeling Seen
Day 9: Pause
Day 10: Worry & Gratitude
Day 11: Weekly Reflection – Prompts
Day 12: Change in Scenery
Day 13: Seva
Day 14: What is Luck?
Day 15: Gratitude Rituals
Day 16: The Gratitude Trap
Day 17: Both / And
Day 18: Weekly Reflection – Release
Day 19: Coming Home
Day 20: You Inspire Me
Day 21: Gratitude Journaling – A Picture Of Gratitude
Day 22: Freaky Friday
Day 23: Physiology of Gratitude
Day 24: Pivot Moments
Day 25: Weekly Reflections – Integrate
Day 26: Gratitude Journaling – Letter Of Gratitude
Day 27: Phoenix Rising
Day 28: Gratitude Walk
Day 29: Enjoy The Ride
Day 30: Falling & Flying
Day 31: Reflecting on this Month
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