Raise your hand if life seems to have taken over these days. Are you overwhelmed? Are you missing that inner strength that you once had? Are you looking to find the calm during the storm? You don’t have to let your problems get you down. Practicing gratitude on a daily basis is scientifically proven to help you see the positive in life instead of focusing on the negative. Wanna learn how? Join me for the Gratitude Builds Fortitude 30-Day Challenge. Are you in?

Raise your hand if life seems to have taken over these days. Are you overwhelmed? Are you missing that inner strength that you once had? Are you looking to find the calm during the storm? You don't have to let your problems get you down. Practicing gratitude on a daily basis is scientifically proven to help you see the positive in life instead of focusing on the negative. Wanna learn how? Join me for the Gratitude Builds Fortitude 30-Day Challenge. Are you in?

The information provided on this website is not meant to be used, nor should it be used, to diagnose, treat, cure, or prevent any disease or medical condition. This information has NOT been evaluated by the FDA. This website is not intended as a substitute for the medical advice of a physician. The reader should regularly consult their doctor in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention. Full Disclosure Policy, Legal Clause, and Terms and Conditions – Click HERE.

 

Health problems. Cancer. Death in the family. Divorce. Financial problems. Life isn’t always rainbows and puppy kisses. It’s called life and it happens to all of us. Heck, even things like traffic, your child bringing home a bad report card, or burning dinner can cause you to have a bad day. The rough patches are inevitable. But they don’t have to be disastrous.

Enter gratitude. Gratitude in the middle of life’s chaos can help you to recenter yourself. But practicing gratitude on a daily basis makes it a habit and helps you to retrain your brain to see the blessings in life. This 30-Day Gratitude Challenge is simple, yet will have a profound and lasting impact.

Everything you need for the gratitude challenge is here in this article. Keep reading and we’ll cover:

  • 7 scientifically-proven benefits of gratitude
  • How the challenge works
  • Resources to get started
  • Each week of the challenge
  • Calendar and checklist printables

 

7 Scientifically Proven Benefits of Gratitude

Did you know that practicing gratitude helps to build your fortitude? Science even proves it! Here’s how and why it works. According to this article from Psychology Today, there are 7 scientifically-proven benefits of gratitude:

1. Gratitude opens the door to more relationships.

2. Gratitude improves physical health.

3. Gratitude improves psychological health.

4. Gratitude enhances empathy and reduces aggression.

5. Grateful people sleep better.

6. Gratitude improves self-esteem.

7. Gratitude increases mental strength. I like to call this one FORTITUDE.

 

How the Gratitude Challenge Works

Don’t let the word “challenge” scare you. You won’t be doing anything weird or crazy or dangerous. It’s more of a challenge for your mind and heart. It’s a challenge to take you out of the craziness of life and take some “me-time” to get centered again.

Below are all of the guidelines on how to complete the gratitude challenge. But they are just that – guidelines. If something doesn’t feel right or doesn’t mesh with your vibe, then just alter it for the day. Or if you miss a day, don’t sweat it. Trust me, the gratitude police are not going to track you down. It’s about the experience and what you get out of it. It’s not about checking a box to check the box just to say you did something.

 

1. How is it Structured?

In a nutshell, I will provide a thought or activity for you to follow each of the 30 days. You don’t have to start on the first of the month. Any 30 days will do. The majority of the daily gratitude challenges are around thinking about something and then writing down how you feel. There are a few activities, but the majority of this can be done in the comfort of your home.

The majority of the days should only take about 5-10 minutes of your time. I wanted to keep it as simple as possible for your busy and chaotic life. If you have more time to dedicate, then by all means – go for it!

Each week has a different theme to focus on:

  • Week 1: Gratitude Mindset
  • Week 2: Gratitude to Self
  • Week 3: Gratitude to Others
  • Week 4: Gratitude to the World Around You

 

Again, the end goal is for you to grow and stretch. Not to simply check the box that it’s complete.

 

2. Read Ahead

Read through the entire article here so you know what to expect going into this. For the most part, you will be thinking and writing. But there are a few days that involve activities. It’s best to plan for those ahead of time.

A great article to read ahead of time is How Gratitude Builds Fortitude During the Storms of Life.

 

3. Download Your Resources

We have complimentary pdfs to go along with the challenge. One is a checklist and the other is a calendar.

You can DOWNLOAD THEM HERE.

 

4. Grab Your Gratitude Journal!

The beauty of this Gratitude Challenge is that it’s 100% free. There is not one thing in each day’s challenge that costs money. I do recommend that you write down your thoughts, lessons learned, frustrations, and milestones. You can use an old beat-up notebook if you like. It doesn’t have to be anything fancy. BUT… if you love our mantra and want to participate in the challenge in true fortitude style, then pick up one of our Gratitude Builds Fortitude Journals. Mention CHALLENGE10 at checkout for your 10% discount!

 

5. What if I Miss a Day?

I get it! Life happens. Commit to the entire 30 days, but if you miss a day, don’t beat yourself up about it, and don’t skip over a day. Just pick back up tomorrow the next item on the list.

 

6. What if I Don’t Wanna?

There may be a day that something just feels off. Or it doesn’t make sense to you. Or whatever. This gratitude challenge is designed to help you think and become empowered, not to put you in an uncomfortable place. If a certain day doesn’t vibe with you for some reason, then change it up a bit so that it does.

 

7. Share on Social Media

Sharing your experience on social media is entirely optional. But it’s a lot of fun to put the challenge out there and to get your friends involved. Plus, I love to see what you are doing and give you some encouragement!

Each day, take a picture of what you are grateful for and share it on Facebook, Instagram, even Twitter with the hashtag #gratitudebuildsfortitude. You can also tag us at @pinkfortitude (Instagram + Twitter), @pinkfortitude1 on Facebook, and use #pinkfortitude.

What if you don’t have a photo that is recommended? If you don’t have a photo that is recommended, then find something similar or just post a picture of something you are grateful that day.

 

Are you ready to boost your mood and elevate your good vibes?

 

Week 1: Gratitude Mindset

We begin with mindset. Set your intention to commit to all 30 days of the challenge, really try to embrace learning about gratitude, and be mindful of what it is teaching you.

Day 1:

Prep your gratitude + attitude. Make sure you have your journal ready to go. Print out the calendar and checklist. Set your intention for the 30-day challenge and be grateful that you are taking the time to participate in this challenge. Write about where you are currently at in life, and the goals you are hoping to accomplish during the challenge.

[Photo prompt: you with your Gratitude Builds Fortitude Journal]

 

Day 2:

Practice mindfulness. Carve out some quiet time. Focus on the present and what is in front of you, instead of being upset about what recently happened or worrying about what’s going to happen in the future. What is truly present in your life? What are you feeling this second? Write it down.

[Photo prompt: what you noticed while being present]

 

Day 3:

Meditate and/or pray. Whatever spiritual or religious practice you subscribe to, make that a focus today. Begin and end your day with a few minutes of meditation and/or prayer. Make a commitment to do this each day throughout the challenge to center and ground yourself. Write about how you are thankful for your spiritual/religious practice/faith.

[Photo prompt: something with color that speaks beauty to you]

 

Day 4:

Inspiration. What inspires you? What gets you excited to get out of bed in the morning? What and who are the most important people, activities, and/or things in your life? Make a list.

[Photo prompt: what or who inspires you]

 

Day 5:

Flip-flop the negative to positive. There are two ways of looking at any situation. You get to pick how you respond. What is the negative situation that you are currently going through? Pretend that you are your best friend. How would you tell yourself to focus on the positive about that situation? How would you comfort yourself?

[Photo prompt: something positive in your life]

 

Day 6:

Begin and end each day with gratitude. What are you MOST grateful for? Go big and write down 10 gratitudes as quickly as you can. Commit to making this a daily practice after the challenge is over.

[Photo prompt: something in your home that you are most grateful for]

 

Day 7:

Food. What are your favorite foods? And I’m not talking pizza and pancakes here. What HEALTHY foods give you the most nourishment and make you feel AMAZING after you eat them? Make a list. Make a commitment to focus on eating these foods more often.

[Photo prompt: your favorite food]

 

A Quick Reflection

How do you feel after your first week? What did you learn? Where do you still need to grow?

 

Week 2: Gratitude to Self

You need to fill your own cup before you can fill anyone else’s. Start with being kind to yourself and focusing on your own gratitude practice. Once you have this down, it will be easy to be abundant with your gratitude toward others.

Day 8:

Speak to yourself the way you would speak to a child. Would you speak all of those negative thoughts that you speak to yourself to a child? Exactly. Remember to love yourself and be thankful for what makes you… you. What are some of the negative things you say to yourself? Write down the opposite and turn them into positive, loving thoughts.

[Photo prompt: one of your childhood photos]

 

Day 9:

Learn how to be happy. What brings you the most joy and happiness to your life? Make a list.

[Photo prompt: you happy or your happy place or what brings you happiness]

 

Day 10:

Sing and dance to your favorite song. When no one is around. Turn up the volume and sing and dance as loud as you can. Write down your favorite songs and be grateful for the music in your life.

[Photo prompt: something music related]

 

Day 11:

It’s the little things in life. Find something good in even the smallest things in life. A smile from a stranger. The mail shows up on time. You actually got the quick line at the store. Make a list of the small things that have happened this week or month that you are grateful for.

[Photo prompt: something small you are grateful for]

 

Day 12:

Memories. Set a timer for 5 minutes (or longer if you’re up for it!) and write down as many happy memories from your entire life as you can. Don’t worry about going into detail – just a few words or sentence that will trigger each memory.

[Photo prompt: an old photo of one of your favorite memories]

 

Day 13:

Forgiveness. Learn to forgive yourself and others. Forgiveness is extremely powerful. Write down who you are forgiving and what you are forgiving them for. [NOTE: Forgiveness is not the same as behavior acceptance. If someone has gravely wronged you, I’m not saying that you have to accept their behavior or that their behavior was justified or that by forgiving someone that everything is automatically ok. You also do not or should not confront this person. This is more about writing down your feelings, and finding that space in your heart to let it go in hopes to move on. Always seek professional help if needed.]

[Photo prompt: something around you that makes you happy]

 

Day 14:

Quotes. Make a card with your favorite inspirational quote/s. Post stickies with these quotes near your desk or on your bathroom mirror. Have a go-to place in your journal with all of your favorite inspirational quotes.

[Photo prompt: your favorite inspirational quote]

 

A Quick Reflection

How do you feel after week #2? What did you learn? Where do you still need to grow?

 

Week 3: Gratitude for Others

When I was going through cancer treatment, it was easy to focus on the boo-hoos and how much my life truly sucked. The second that I started to reach out to others and practice kindness, my attitude completely changed. It’s amazing how giving to others will fill your own soul.

Day 15:

Your most precious loved one/s. Who are the most precious loved ones in your life? It can be family or friends. Make a list of who they are and why they are so precious to you.

[Photo prompt: you and your loved one/s. (if they are ok with you posting a picture of them]

 

Day 16:

Call a friend or join her for coffee or tea. Have a real conversation where you connect. If you can’t schedule a time in person, connect on the phone without interruptions. Write down what you are most grateful for this friendship.

[Photo prompt: you and your friend (if she’s ok with you posting a picture of her]

 

Day 17:

Send a card. Like a real card in the real postal mail to a real person. It can be to one of your loved ones listed above. Or some caring thoughts to someone who is going through their own crisis. Make a list of people in the next month or two that you want to send cards to and connect with.

[Photo prompt: you mailing your card (DON’T show the address in the photo!!!)]

 

Day 18:

Say thank you to our Veterans and First Responders. Our Veterans, Police, and Firefighters sacrifice their lives for us on a daily basis. Say thank you to them when you see them. Optional – if you are at a restaurant and you can afford it, pay for their meal. Write down why you are grateful to those who serve our community and country.

[Photo prompt: something patriotic]

 

Day 19:

Institute a gratitude share around the dinner table. At the dinner table, everyone gets a turn to share one (or more!) things they are grateful for. Take as many turns as lasts throughout the meal.

[Photo prompt: your dinner table and optional those sitting around it]

 

Day 20:

Express kindness to a stranger. “I like your hairstyle.” “I like your sweater.” “What a beautiful family you have.” Smile and give a sincere compliment. Write down their reaction and how you felt after doing this. Make a commitment to do this more often.

[Photo prompt: something you love, or you doing something you love]

 

Day 21:

Give your family a 100 blessing challenge. Pick a time and brainstorm 100 ways that you are blessed. See how fast you can collectively come up with the ideas.

[Photo prompt: something you love, or you doing something you love]

 

A Quick Reflection

How do you feel after week #3? What did you learn? Where do you still need to grow?

 

Week 4: Gratitude to the World Around You

Day 22:

Go for a walk. Nature is always best, but if you don’t live near a park or a wooded path, then get outside and enjoy the sunshine. Vitamin D and a change of scenery are good for the soul. Write down what you saw and noticed and how you felt in the quiet of nature.

[Photo prompt: something in nature]

 

Day 23:

Say thank you and genuinely mean it. Slow down. Look the recipient in the eyes. Say “thank you” from your heart. Genuinely mean it. Make a commitment to say “thank you” this way from now on.

[Photo prompt: something you love, or you doing something you love]

 

Day 24:

Volunteer. There are a gazillion organizations who can use someone with your heart and skillset. Even if it’s one hour a year, take some time and give back to your favorite organization. If you are not able to get out to help, then share their mission on your social media platforms to help raise exposure to your favorite cause. Write down why you are grateful for this organization and how they help others.

[Photo prompt: you volunteering]

 

Day 25:

Say “I’m sorry”. Even better – “I was wrong”. Ouch. I know. Say it from your heart. Genuinely mean it. Make a commitment to say “I’m sorry” this way from now on.

[Photo prompt: something you love, or you doing something you love]

 

Day 26:

Banish gossiping and critical comments about others. Another ouch. But you know it’s true. Make a list of times or people that you have spoken poorly about. Cross it out and write down something nice instead.

[Photo prompt: something you love, or you doing something you love]

 

Day 27:

Beauty. They say beauty is in the eye of the beholder. What is beautiful to you? Deeply, truly, abundantly beautiful? How do you give beauty to others?

[Photo prompt: something beautiful in your life]

 

Day 28:

Wisdom. What are some of the great lessons you have learned in life? Who taught them to you? How are you sharing your own life’s lessons with others?

[Photo prompt: what wisdom means to you]

 

Day 29:

Practice random acts of kindness. Pay for the coffee for the person in line behind you. Hold the door. Let someone in front of you in traffic. We have 100 Random Acts of Kindness if you run out of ideas. Write down what you did and how you felt.

[Photo prompt: your random act of kindness]

 

Day 30:

Summarize. What are you most grateful about being more mindful? What are you most grateful for yourself? What are you most grateful for others? What are you most grateful for your community and the world? Did you meet your goals and expectations? What did you learn from the challenge?

[Photo prompt: something that embodies this challenge]

 

Share the Love

Be sure to share this gratitude challenge! Share this article on social media or email it to your friends who would get the most out of it!

Raise your hand if life seems to have taken over these days. Are you overwhelmed? Are you missing that inner strength that you once had? Are you looking to find the calm during the storm? You don't have to let your problems get you down. Practicing gratitude on a daily basis is scientifically proven to help you see the positive in life instead of focusing on the negative. Wanna learn how? Join me for the Gratitude Builds Fortitude 30-Day Challenge. Are you in?

 

Are you Inspired?

Be sure to download your FREE Gratitude Tracker and take the challenge!

 

 

Love, hugs, and being grateful for gratitude.

 
 
 
 
 
 
 
FTC requirement:
This article and website contain affiliate links and ads which means I may receive a commission if you click a link and make a purchase. Any information on this website is not meant to treat or diagnose any medical condition. Please consult your doctor for medical advice. We believe in conscious capitalism and the American Dream.  Full Disclosure Policy, Legal Clause, and Terms and Conditions – Click HERE.
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