Ready to improve your mental health with just a 5 minute a day commitment? Take our 7-Day Gratitude Challenge. You'll be shocked at how big of an impact a simple gratitude writing prompt can have on your daily life.

7-Day Gratitude Challenge: Change Your Mindset For Good

Last Updated on September 2, 2021.

Ready to improve your mental health with just a 5 minute a day commitment? Take our 7-Day Gratitude Challenge. You’ll be shocked at how big of an impact a simple gratitude writing prompt can have on your daily life.

How it Works

Starting today, take 5 minutes just before your bedtime routine to write down three things you’re thankful for using the following prompts for the next 7 days.

One person I am thankful for is  __________.

One activity or event that I am thankful for is __________.

Another thing I am thankful for is _____________.

It might look like this:

I am thankful for my spouse.

I am thankful for the beautiful sunset this evening.

Dinner was amazing! I am thankful for my grandmother’s delicious lasagna recipe.

After you’ve written down 3 things you’re grateful for, read them out loud to yourself.

At the end of 7 days, evaluate yourself. Do you feel less stressed? Are you happier? Have your mood and attitude changed for the better? Virtually everyone who follows through on a 7-day gratitude challenge reports positive changes in their mental health.

RELATED: 365 Gratitude Journal Prompts for Kids

Having trouble focusing on the activity?

That’s totally normal. If you’ve had a busy day, or are experiencing high levels of stress and anxiety, you might have trouble clearing your mind.

Try this: Close your eyes, then take a deep breath in like you’re smelling a dozen roses right in front of your nose. Then let the breath out of your mouth like you’re blowing out a dozen candles. 

Repeat this a few times. Smell the roses, blow out the candles. 

Use your imagination to picture these fragrant roses and the flickering flame of the candles. Your brain will settle. 

Are you doing this challenge with your kids?

That’s great! Kids can benefit from this 7-day gratitude challenge as well. If your child is artistic or creative, or if they aren’t able to write full sentences yet, have them draw a picture! They can include at least 3 things they are thankful for in a single picture. 

Why it Works

Gratitude is consistently correlated with greater happiness. People who practice gratitude regularly experience more positive emotions, are more resilient, experience better physical and mental health, and have stronger interpersonal relationships.

You don’t have to take my word for it. Check out this article from Harvard Health on the positive psychology of gratitude

What is gratitude anyway?

Technically, gratitude is how we express our appreciation and thankfulness for the things and people in our lives. But it’s actually more than that. It’s the warm feeling you get when you watch your kids initiate an act of kindness and the instinctive smile that spreads across your face when a stranger compliments your new jacket. 

Gratitude is an invisible force that connects us as humans. 

RELATED: Calming Strategies for Kids

7 day gratitude challenge

The Benefits of Practicing Gratitude

Here are the 28 most impactful benefits of practicing an attitude of gratitude. You could even experience these amazing benefits after our simple 7-day gratitude challenge!

Increased happiness

Thanks to several studies about the impact of gratitude we can even quantify it. Practicing gratitude for just 5 minutes a day through journaling can boost your long-term happiness by 10%

Improved mental health

Studies show higher levels of psychological well-being, including increased self-esteem and lower levels of depression.

Increased positive emotions

Gratitude makes us more resilient, facilitates positive emotions, and reduces negative feelings like jealousy and envy.

Improved self-esteem

Gratitude makes you feel better about yourself and your circumstances. 

Reduces the risk of suicide

Suicide attempts and suicidal thoughts are reportedly lower in people who practice gratitude regularly. 

Improves our likeability

People who practice gratitude have wider social networks and more friends. A strong sense of gratitude makes you seem trustworthy and genuine.

Improved romantic relationships

Studies have demonstrated a correlation between gratitude and the quality of romantic relationships.

Improved friendship skills

Having a sense of gratitude makes you a better friend.

Increased social support

People who practice gratitude report that they have stronger social support during times of need. This is not surprising since grateful people tend to have bigger social networks to lean on in times of trouble.

Protects families during stressful times

Gratitude offers a layer of protection amongst families who are experiencing high levels of stress and anxiety.

Increased optimism

Expressing gratitude makes your brain think through even more things to be thankful for. It’s a wonderful cycle of optimism! 

Increased spiritualism

Gratitude has been known to help people who are struggling with their spirituality. The two go hand-in-hand for most people.

Improved generosity 

The feeling of gratitude makes people want to share, even with strangers!

Reduced materialism

If you express your gratitude for what you have, you’re less likely to fixate on things you want or need. 

More resilient optimism

Studies have shown that gratitude deepens your sense of optimism. In other words, you’re more likely to be optimistic even in really difficult situations. 

Makes you a more effective manager

If you manage people, your managerial skills could benefit from practicing gratitude!

Improves patience 

If you practice gratitude, you’ve probably noticed that your patience level has also improved. 

Improves decision making

Gratitude helps people find mental clarity. It makes sense that this would help them make better decisions.

Helps people find meaning

Gratitude can help people find clarity in their life’s work or their purpose.

Improves work-related mental health & stress

Employees who practice gratitude on a regular basis also report lower levels of stress and anxiety related to work. 

Alleviates symptoms of depression

Gratitude can alleviate the many symptoms of depression, including feelings of hopelessness. 

Reduces blood pressure

Unsurprisingly, people who experience the benefits of reduced stress and anxiety thanks to gratitude also experience reduced blood pressure!

Improves sleep quality

Gratitude reduces stress and anxiety so it makes sense that studies show people who express gratitude also sleep better at night.  

Encourages exercise

Surprising, right?! It’s true. People who practice gratitude also experience increased motivation to care for themselves, including the motivation to exercise. 

Improved overall physical health

Many studies have linked overall physical health with the practice of gratitude.

Helps people recover from addiction

When people incorporate gratitude with their treatment for addiction they tend to do better with maintaining a healthy lifestyle.

Improves recovery from coronary health events

A study from Harvard Medical School found that heart patients experienced quicker recovery when they practiced gratitude. 

Facilitates mental health recovery

Practicing gratitude can encourage a quick recovery from mental health issues, in conjunction with doctor-recommended treatment.

What You Should Do Next…

1. Snag Our Connected Parent Challenge

Are you ready for more activities to build a rock-solid bond with your kids? Try our Connected Parent Challenge! It’s 15 Days of 15 Minute activities that are sure to improve your connection, diminish bad behavior, and create lasting memories. Plus, I’ll deliver more amazing parenting strategies to your inbox weekly (don’t worry, unsubscribe any time!).

2. Join Our Free Online Community

Connect with like-minded moms (and dads!) in our free online community. You’ll find a plethora of resources to help you through your parenting challenges. Plus, you’ll find me there! And I’d love to connect.

3. Take a Free 60-Minute Parenting Webinar

Do you need actionable strategies right now? Register for this free 60-minute webinar titled How to Get Kids to Listen, Without Nagging, Yelling or Losing Control. You’ll walk away with parent-tested tactics to get your kids to listen starting today.

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