Updated: May 12
A 30-day gratitude challenge can help you focus on the positive aspects of your life, develop a more grateful outlook, and increase your well-being. Give our 30 Day Challenge ideas a try this month!
30 Day Gratitude Challenge Ideas: The Power of Thankfulness
In today's world, it's all too easy to become consumed by the negative aspects of life and lose sight of all the wonderful things around us. A 30-day gratitude challenge is a great way to focus on the positive and help improve your outlook. The challenge is simple - each day, for 30 days, focus on one thing that you're grateful for.
Use our printable 30 Day Gratitude Challenge to help you keep track of your progress and share your gratitude journey with someone else.
Are you wondering what a gratitude practice means for your health? Taking time to express gratitude for what you have can help you improve your relationships, mental health, and well-being.[**] Plus, keeping a gratitude list is a simple low-cost exercise that everyone can do.[*]
Looking for more ways to improve your wellness? Check out the wellness planner or try using a fitness journal!
*Use this printable to keep track of your grateful heart experiences and positive changes. Visit our Etsy store.
30 Day Gratitude Challenge Ideas to Try Next Month
Day 1: Start a gratitude journal.
Writing down what you're grateful for in a journal is a great way to start your 30-day gratitude challenge. Practicing gratitude has many mental health benefits.[*] Gratitude journaling is my absolute favorite.
Use this journal with creative gratitude prompts to experience the mental health benefits of journaling.
Day 2: Say thank you.
Expressing gratitude to someone else can strengthen your connection with that person. It not only makes them feel good but also makes you feel like a million bucks.
Day 3: Pay it forward.
Pay for food or groceries for the person behind you in line. This is a wonderful way to cultivate gratitude and brighten their day. Maybe the next person will be inspired to keep it going!
Day 4: Leave a note of encouragement.
Write a short note to a loved one or a family member and tell them how much you appreciate them.
Day 5: Make a list of things you love about your job.
Write down everything you enjoy about your job - from the people you work with to the tasks you complete.
*Pair your daily journaling with a cup of tea from this Energizing Tea Collection and enhance your feeling of positivity and energy.
Day 6: Send a card.
Sending someone a card to say you're thinking of them is a great way to show how much they mean to you.
Day 7: Hold the door open for someone.
This small gesture will make the person's day a little brighter. It doesn't have to be hard to practice gratitude with others.
Day 8: Call a friend.
Talking to a friend can help you appreciate all the wonderful people in your life.
Day 9: Give a hug.
Hugging someone is a great way to show your gratitude.
Day 10: Name 3 things you like about yourself.
Take a look in the mirror and focus on three of your strengths. This is an excellent method to practice self-care. Make it a daily habit to practice daily gratitude toward yourself. You can create a self-gratitude jar, where you give yourself a genuine compliment and add it to your jar every day. It's like having your own personal support network.
Don't forget to incorporate these gratitude practices into your gratitude journal prompts. It's a great way to jump-start your day-to-day life.
*Get inspired to write about your positive changes! Visit our Amazon store to find the perfect journal and affirmations notebook.
Day 11: Avoid negative self-talk.
Negative self-talk can prevent you from being grateful for the good things in your life. Focus on replacing negative thoughts with positive ones. This "gratitude meditation" will be a transformative new habit to bring into your daily life too!
Day 12: Do a random act of kindness.
Do something kind for someone without expecting anything in return. This can be as simple as holding the door open or making them a cup of coffee.
Day 13: Send a text to a friend.
Texting a friend just to say hello can make their day.
Day 14: Write a positive review.
Leave a positive review of a restaurant, product, or service you've used. Let them know that you appreciate their work. Oftentimes, this gratitude turns into a habit for others to pass on to someone else!
Day 15: Write a list of things you love about your family.
Family is one of the most important things in life, so take time today to appreciate each family member. It might seem like a small gift to you, but it can truly be the best gift for them!
You are halfway through your 30 days of gratitude challenge!
Day 16: Give someone a compliment.
Consciously practicing gratitude can be as simple as sharing a specific compliment that can really brighten someone's day. A positive experience with gratitude can go a long way!
Day 17: Donate clothes you don't wear.
Donating clothes you don't wear is a great way to help those in need and show your gratitude for all that you have.
Day 18: Take a photo of something you're grateful for.
Every time you look at the photo, it will remind you of what you're grateful for. These are great to keep in your gratitude journal to look back on.
Day 19: Volunteer your time.
Volunteering is a great way to give back to your community and help someone else.
Day 20: Make a list of things you're grateful for.
Jotting down a list of everything you're grateful for in your gratitude journal can help you stay positive and inspired.
Day 21: Get coffee with a friend.
Sharing a drink with friends is a great way to show your gratitude for their presence in your life. Soak in the positive emotions that come from true companionship.
Day 22: Smile at everyone you meet today.
Smiles can make you feel better and have a positive influence on the people around you.[*]
Day 23: Bake a treat for your neighbor.
Baking a dish for your neighbor is a great way to show your gratitude and spread some cheer.
Day 24: Cook your family's favorite meal.
Creating a delectable meal will make your family members feel appreciated and loved.
Day 25: Be patient.
Practicing patience with others takes practice, but today is the perfect day to start.
Day 26: Go a full day without complaining.
Challenging yourself to go a day without complaining is a great way to focus on the good in your everyday life. Replace negative thoughts with positive ones.
Day 27: Write a list of qualities you appreciate about a friend.
They will feel good and so will you!
Day 28: Write about a cherished memory.
Remembering happy memories can help you stay positive during difficult times.
Day 29: Go on a gratitude walk.
Take a walk in nature and focus on all the sights, sounds, and smells you're grateful for.
Day 30: Write about what made you happy today.
Keeping track of the good things that happen each day can help you stay positive and motivated.[*] Gratitude journal prompts and positive affirmations are wonderful to keep your mind focused on the goodness of life in an amazing way.
You made it through your 30 days of gratitude! Let's make practicing gratitude exercises a lifelong habit!
What are some of the ways you've found to be grateful and stay positive throughout the month? Share your gratitude practice tips in the comments below.
30 Days of Gratitude Challenge Printable
If you're looking to try out the 30-day gratitude challenge, we've got a printable for you! Click the link below to get your copy now.
30 Day Gratitude Challenge to cultivate a grateful heart!
Medical Disclaimer: The information on this site, including text, graphics, images, and other material, is provided solely for informational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your specific condition.