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What can:

  • Create and strengthen friendships?
  • Improve your health?
  • Increase happiness and reduce depression?
  • Enhance empathy and decrease aggression?
  • Help you sleep better, and longer?
  • Grow your self-esteem?
  • Foster resilience and mental strength?

Amy Morin in Psychology Today shares that a gratitude practice can have all of these positive outcomes and more. Also, a 2009 National Institutes of Health study showed that our brains change when we feel gratitude, or display acts of kindness.

The start of the holiday season, which can be very challenging and rewarding too, is a perfect time to start or reignite your gratitude practice.

My daily gratitude practice combines walking, nature, and noticing. When I’m out for one of my walks, I lift my gaze to observe the natural beauty around me and notice the joy that it brings me. And with all that is going on in my life, it’s time for me to up my gratitude game.

Hit Reply, Are you ready to join me strengthening our gratitude practice?

30-Day Gratitude Program

Beginning this week, I invite you to write in a gratitude journal each day for 30 days. This could look like buying a journal specifically for gratitudes or:

  • Repurposing a notebook – easy and inexpensive.
  • Writing in a wall calendar – track your gratitude streak easily.
  • Write on a Sticky Note – place them where you can see them.

Here are 30 gratitude prompts, or make up your own. Read the prompt in the morning, or the night before you go to bed, then throughout the day think about the prompt or take action requested. Before you go to sleep, spend at least five minutes in contemplation and journaling. No need to do them in order – pick what fits for you each day.

  1. Who is a teacher or mentor that has made an impact on your life and how did they help you?
  2. Remember a family tradition for which you are grateful.
  3. What do you like the most about where you live?
  4. Spend time in your favorite location in your house, coffee shop, or a place you feel comfortable.
  5. What is one something you’ve learned in the last seven days that you’re thankful for?
  6. Find something that makes you smile today.
  7. What purchase, less than $100, has added value to your life.
  8. Recall the biggest positive lesson you learned in childhood.
  9. Share your gratitude with two other people today.
  10. Encounter your favorite smell, sight or sound.
  11. Savor your favorite taste.
  12. Pamper yourself today.
  13. Who is someone you’ve not met, but who has helped you in some way?
  14. How is your life more positive today than it was a year ago?
  15. What do you like about you?
  16. List 10 skills you have.
  17. Thank someone who helped you solve a problem.
  18. What is your favorite part of your daily routine?
  19. Read something that is inspirational to you.
  20. What is your favorite part of the holidays?
  21. What is your favorite movie and why do you love it?
  22. Enjoy nature today.
  23. Consider a recent obstacle you faced and overcame.
  24. List 10 things you want to do in 2019.
  25. Indulge in your favorite food.
  26. Who makes your life better and how?
  27. If you’re single, what is your favorite part about being single? Or if you’re married, what is your favorite part about being married?
  28. What is one positive thing you can say about today’s weather?
  29. Describe a weird family tradition that you love?
  30. Remember a genuine belly laugh?

After 30 days gratitude journaling may become a habit. Don’t worry, all of the side effects are positive!

Hit Reply – I want to hear from you. What are you most grateful today?

Live a Bold & Authentic Life

Matt

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