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A lovely gratitude challenge with 30 tasks for 30 days, that will make you love and appreciate every inch of your life like never before.
As a wellness and productivity blog, I often find myself writing ‘this could change your life’.
And I am not lying when I tell people that, but not everything has the power to be really life-changing.
But I tell people that so that they actually start doing things, because doing is what leads to big change over time.
This post, my friend, is different. I’ve created a 30-day gratitude challenge that will change the way you see the world,
Every day in your life, you give so much importance to the way you look, your relationships with people, and whether
But the lens through which you approach these things can make all the difference to how you live every day.
A perfectly fit person can be unhappy if they don’t feel grateful for their body and are always obsessing over their weight.
But someone who is yet to achieve their fitness goal can pour real love and kindness into their body, if they have true gratitude in their heart.
The first person will always be troubled, but the second will always be content and thankful for their body.
They will work through the ebbs and flows of their health with strength, courage, and a deep feeling of love.
So, gratitude is happiness. It is contentment, and it is love for all things good (and even bad).
It’s a practice that can change everything for you (and I really do mean it this time).
If you’ve ever wanted to feel more connected, present, and happy, this 30-day gratitude challenge is for you.
You don’t need anything fancy to get started, but I do recommend getting a cute little notebook to work on some of the gratitude prompts that involve writing.
Pin this challenge now so you don’t lose it!
Here you go!
One Month Gratitude Challenge
Day 1: Write three things you love about yourself
It could be a personality, your skills, or some quirks that you think make you pretty awesome.
Here, I’ll go first:
- I love my eyes
- I love my love for stories
- I love that I am a wellness-girlie
What about you, my friend?
Day 2: Text someone who recently made your day better
Tell them why you appreciate them. They probably won’t be expecting it, which would make it even better.
Open displays of gratitude like these are rare, but they shouldn’t be for you.
Day 3: Notice a useful thing in your home
Our homes are full of things that make our lives easier, but we overlook their usefulness.
Just think how hard life would be without a fan,
Today, notice just one of these things that makes your life easy, and savor it fully.
Day 4: Reflect on a recent challenge
Any challenge that you’ve overcome in the past few days or months. Could be something at work, or your health, or even a change of perspective that has made you a better person.
And also write down one lesson that overcoming this challenge has taught you.
Day 5: Five moments last month that made you happy
For me, it was:
- Starting a new book series called Daughter of No Worlds (it’s sooo good)
- Discovering a new cold coffee recipe that’s actually healthy
- My dog rushing to meet my dad when he came to visit after a long time
- My mother’s smile when I made her try a new ice-cream flavor
- Eating the first apple pie of the season (it was so yum, I want more right now)
Day 6: Compliment someone
Nothing fake, but genuine words only! It can be a friend, a colleague, a family member, or a stranger if you’re up for it.
Don’t just stick to the basic compliments on their looks.
Tell them how you love their kindness, or the way they speak, or something unexpected like ‘you’re a great human’.
It’s a simple act of kindness, but it can make you feel so good.
Day 7: Identify a place you love
It could be a dream destination you’ve never been to (like Paris), or a little corner of your home, or your village that you used to frequent during your childhood days.
Spend a few minutes soaking in why it makes you feel calm or happy, and browse some pictures if you have them.
Think how lucky you are to be able to have a place in this world that makes you happy.
Even if you’ve not been there, this will shift your thoughts from a place of longing to deep gratitude.
Day 8: Write a thank-you note to your past self
We’ve done many things in our past that have helped us get here, but we never stop to acknowledge this truth.
On day 8, write a thank-you note to a version of your past self for doing what they did that got you here.
To the me of three years back, thank you, for all the work you put into this beautiful blog that got it where it is today.
I am now able to do this full-time because you were so resolved to give your best, day and night.
This has been life-changing, and it’s all because you didn’t quit, and you never let the downs get to you. THANK YOU!
I asked my friend what her thank-you note would look like, and she said she’d thank her past self for exercising and starting a healthy lifestyle when she did, because now she loves working out and wouldn’t have it any other way.
This is such a strong reminder that our past has shaped our present, and that our present now has the power to shape our future!
Think about how you can make use of that while you’re on this day. This is how lives are changed and dreams are turned into reality.
Day 9: Enjoy a meal mindfully
We often don’t eat our meals mindfully. We rush, we gorge, but we rarely take our time with food the way we are meant to.
But your meals are the most important part of your day.
They’re the whole reason you are working. So make feeding yourself a joyful act on day 9, and be grateful to have food on your table.
Day 10: Three things about your personality you’re proud of
Do you love how kind you are? Or maybe your hard-working spirit, your love for animals, your supportive nature?
Think, and write down the three things you love about your personality.
Celebrate yourself beyond the surface-level stuff and recognize your awesomeness.
Day 11: Recall a happy memory with someone
Think of any memory from your childhood or something recent in your mind that makes you happy.
A hug from your mother, or jumping in puddles with a friend you had as a kid, or holding your pet baby in your arms for the first time.
Re-experience the joy in your mind, and be grateful that it happened.
Day 12: Appreciate something in nature
Ah, wherever would we be without nature? It is the most beautiful gift from God, and I feel gratitude for it every single day.
Appreciate something in nature (the sky, the birds, the flowers, or the trees) and notice the peace it brings you.
There is companionship to be found outdoors, and it’s time to start seeking it.
Day 13: Write a gratitude letter to someone you admire
It can be a small letter, and it can be unsent.
This task is just meant to invoke a feeling of deep appreciation in your heart for another human, so that you can be inspired by their good qualities and feel love in your heart.
Day 14: Identify a worry you’ve overcome
In the past, there must have been something that used to bug you a lot, but now you don’t even think about it anymore.
Maybe you used to be anxious in the mornings, or worry too much about your parents, or think about an ex a lot.
Be grateful to yourself for putting it in the past, because every worry is nothing but dead weight on your shoulders. It leads to nothing and steals everything.
And hey, if you can’t think of anything solid, then pledge today to ditch a worry, and make your head a better place to be in.
Day 15: List five objects that make life fun
There are many things in your life that make it fun. Things that, if they ceased to exist, would steal a big chunk of your joy.
Make a list of five such objects, and be happy for their invention.
Here are mine:
- Books
- The TV
- Scented candles
- Cute coffee mugs
- Cozy blankets
Similar: 35 Little Things In Life That Can Make You Happy
Day 16: Don’t complain all day
We’re 16 days into the challenge now, which means you’re ready for something a bit more challenging.
Today, your task is not to complain at all. No whining, no gossiping, no complaining at all.
A lot of times, we act ungrateful and think negative thoughts because we let bad words come out of our mouths.
But once the option isn’t there, it becomes insanely easy not to think badly either.
It’s like your mind goes, “Meh, I can’t complain about it, so why bother thinking it either?” It might not make sense right now, but try it and see what I mean.
Day 17: Treat yourself
Treat yourself to something you love, and be fully present while enjoying it.
Let this day be a reminder that you don’t need to earn your rewards.
You deserve good treatment from yourself every single day, no matter your accomplishments.
Here are some ideas:
- Start a new book in a cozy set-up
- Order your favorite dessert
- Make a special cup of coffee
- Take a luxurious bath or shower
- Put on a sheet mask
- Buy yourself flowers
- Cook a nice meal and eat it while watching a TV show
- Order something from your wishlist
Day 18: Three things you’re excited about in the near future
Grab your gratitude notebook (I hope you’ve been keeping one for this challenge), and on a fresh page, write three things that you’re excited to do in the near future.
It can be a trip, some fun plans, goals that you’re excited to start working on, or a birthday/wedding to attend.
Day 19: Write down the lessons your role model has taught you
We all have a role model in life, someone whose life really inspires us to give our best as well.
Today, think of that person, and pen down the life lessons they’ve taught you.
It will bring you focus back to the things, values, and goals that matter a lot to you and make you work toward them.
Day 20: Recall a kind act
This morning, my brother was closing the curtains to the balcony in his room to start his work, while I was working out in the living room.
His doing so blocked my view of the outdoors. I made a sad face at him, and he immediately drew back the curtains.
That was such a cute little act of kindness, and it made me cared for in the moment.
This reminds me that kindness isn’t always big gestures or sacrifices. It often presents itself in the simplest ways.
So, today, ask yourself what was the last time you felt kindness from someone toward you, and write how it made you feel.
Day 21: Make a list of simple pleasures
I am not putting a number on this. Make the list as short or as long as you’d like.
Sit down in a cozy spot and start writing all the simple pleasures in life, like your morning coffee, a warm shower, the beauty of fall, sunshine on your face, and reading a good book.
Day 22: Reflect on a beneficial skill you have
This day is going to be about celebrating a useful skill that you’ve honed over time, but don’t appreciate enough.
It can be cooking (it sustains you and your family), writing (maybe you earn from it), gardening (makes your backyard beautiful), or
For five minutes, just think or write about all the ways this skill has helped you, your life, the world around you, and the people in it.
Day 23: Three things that went better than expected this week
Think about the past 7 days, and then recall any three things that went really well.
It could be a conversation, a meal prep, a workout, a morning, or something at work.
Every small and big thing counts, because gratitude doesn’t see magnitude, my friend.
Day 24: Share gratitude out loud
There are many ways to practice gratitude out loud.
You can ask a friend to do a gratitude practice with you, wherein you both talk about three things you’re feeling thankful for today.
Or you can tell someone why and how you appreciate them.
Day 25: Spend five minutes outside
If you can make it more than five minutes, it’s even better!
Take a walk around the block, absorb the sounds and colors around you, or just stand in one spot and breathe in the fresh air.
Day 26: One thing about your body you’re grateful for today
Gratitude has a lot to do with the mind, but ultimately, your body’s the vessel that holds it all together.
So, pick just one thing about your body that you’re thankful for, and feel it in yourself.
If I had to pick right in this moment, I would say I am grateful for my beating heart, which is functioning for all of me.
I am also thankful for my heart’s strength and good health, which makes it possible for me to take long walks and exercise every day, both things which I love so much.
Day 27: Write a gratitude note for an everyday convenience
This one’s going to be fun. I mean, writing a note for something like…a music player. Why not, right?
Make the note to your phone, the electricity, water (love this one), or a mug you love drinking out of.
It’ll take maybe ten minutes of your day, but it’ll make gratitude fun instead of too serious.
Day 28: Reflect on a bad friendship or relationship from your past
This one might sound odd, but I think this is the most superior task of this challenge. Now that you’re 28 days into it, I think you’re ready to go deep.
It’s easy to be grateful for the good things, but some wrong things also lead to happiness, like a bad relationship or friendship from your past.
Maybe it was an unhealthy relationship that only made you stronger, or a friendship that used to be good but then went wrong.
Think about what the good parts were (because I am sure there were some), and what lessons you learnt from the bad parts.
If you are successfully able to do this, it means you now understand how gratitude works.
These lines sum it up perfectly:
There’ll be happiness after you
But there was happiness because of you too
Both of these things can be true
There is happiness– Taylor Swift, song Happiness from ‘Evermore’
Day 29: Five proud things you did this month
Did you do a good workout? Or woke up in time? Read a book? Or reconnected with an old friend?
Write down any five proud moments from this past month.
And yes, one of them absolutely can be ‘completed a gratitude challenge’, because you’re almost at the end now!
Day 30: Write a gratitude letter to yourself
There can be no better way to end this 30-day gratitude challenge.
For the final day, you are going to write a gratitude letter to yourself.
I am not going to give any instructions for these. Let your pen guide you and let your words flow freely.
You’ve done great, my friend, and I am so very proud of you for making it till the end.
Must read: The Magic Of Reverse To-Do List: A Game-Changer For Daily Wins
One Note Of Gratitude From Me To You
I want to end by saying that I am grateful for you, my readers.
You make it possible for me to be able to do this for a living, and I don’t take even a second of your time and attention for granted.
Thank you for being here, thank you for showing up (both for me and yourself), and just thank you for…everything.
Take care, and make sure to take this gratitude challenge as often as you’d like, or just pick random challenges from it and do them whenever you want to.
Read next: 21 Amazing Habits Of Happy People That Are Life-Altering
So, that was all in this 30 day gratitude challenge. Before you go, drop just one thing in the comment box that you are grateful for. It’d be a fun way to join in!
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