This 30 days of gratitude challenge is designed to boost your happiness level, spark more joy in your life, encourage you to be grateful, and help you get out of a rut. Each day has one task that can be completed in 30 minutes or less. It’s going to take some time and effort on your part, but the end result will be worth it!
The Benefits of Gratitude
When you practice gratitude, it becomes part of your life. You’ll start to see the good in things and feel more positive about yourself and others. Gratitude helps you connect with those around you because they will likely share stories about how being grateful has helped them at some point as well!
There are plenty of scientific studies that back up the benefits of gratitude and show that it can help you both physically and mentally. Here are just a few:
- Increases self esteem
- Helps with mental health problems such as anxiety, depression, stress, etc.
- Boosts your immune system
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Keeping a 30 Day Gratitude Journal
Consider keeping a gratitude journal each day by writing down three things you are grateful for. For 30 days, make it a point to write down at least three things daily about you and your life that you can be thankful for. It doesn’t have to be anything big or grandiose – just something that brings a smile to your face when you think of it! You can use a blank notebook or download our printable Gratitude Journal. If you want further reading about this, Ann Voskamp shares about her gratitude journal experience in her book 1000 Gifts.
The 30 Days Of Gratitude Challenge
Each day for 30 days, there will be a new task to complete that is designed to boost your happiness. You don’t have to do the same thing each day – just find something you can easily accomplish in 30 minutes or less and do it!
Day 1: Start A Gratitude Jar
On Day 1 of this 30 Days of Gratitude Challenge, get a jar or container and decorate it however you’d like.
One 3×5 notecards or slips of paper, write down everything that comes to mind about what makes you happy as well as things for which you’re grateful. This can include people, places, things, or even small moments. Add them all into the Gratitude Jar.
Anytime you’re feeling down or need a boost of happiness, open up your gratitude jar and pick three notes inside to reflect on!
Day 2: 30 Minutes Meditating on Scripture
Day 2’s gratitude challenge will be 30 minutes of meditating on scripture – you can do this on your own or with others!
You can choose your own verses to meditate on, or you can use one of our ready-for-you lists:
- Bible verses about never giving up
- Bible verses about freedom
- Bible verses about God’s love for you.
Day 3: Take A Gratitude Walk
Gratitude walks are a great way to get outside, release some energy, and bring you back into the present moment.
A gratitude walk involves walking outdoors while taking in your surroundings – appreciating it like you would someone or something else that makes you happy.
Day 4: 30 Minutes Of Music
On Day 4, keep it simple by listening to 30 minutes of music. This is an excellent way to release any stress that builds up during the day!
Listen to whatever kind of music you enjoy: worship music, classical music, oldies, etc. Try to relax and enjoy it — even move to the beat a little, if you can!
Day 5: Write Down Three Things That Made You Smile Today
On Day 5 of 30 Days Of Gratitude Challenge, write down three things that made you smile today. It doesn’t have to be anything big or grandiose – just something that brings a smile to your face when you think of it!
Day 6: 30 Minutes Of Journaling
Today, complete 30 minutes of journaling. This is a great way to start your day! Consider getting into the habit of journaling your own gratitude lists, which may be something you’d like to continue doing after this gratitude challenge is complete. Simply keep a running list of all the things you’re grateful for that day, even the little things!
Day 7: Show 30 Minutes Of Kindness To Someone Today
Spend 30 minutes doing something kind for someone else. This can be something extremely small like leaving a note on their doorstep, sending an email to thank them for all they do, making breakfast for someone – whatever it is that comes from the heart and makes you feel good inside.
Day 8: 30 Minutes Of Relaxing
On Day 8 of 30 Days Of Gratitude Challenge, complete 30 minutes of relaxing activities whether that’s soaking in a bath or enjoying a short nap in the sunshine.
Day 9: 30 Minutes Of Nature
Spend thirty minutes today surrounded by nature, whether it’s going on a short hike through your favorite park, lounging around outside reading your favorite book, or just sitting down while breathing fresh air into your lungs. These short little activities will go a long way and help you stay connected to nature and the beautiful world around you.
Day 10: 30 Minutes Of Exercise
This simple task is great because it gets your heart pumping and works out any muscles you may have neglected throughout the week. It’s also an easy but effective little task since all this 30-minute activity requires is some time on the treadmill, elliptical, or bike – whatever makes sense for what kind of exercise you enjoy most! Just do what you’re able to do with what you have available to you.
Day 11: 30 Minutes Of Something You Love To Do
On Day 11, complete 30 minutes doing something you love to do! This could be anything from reading a good book in your favorite chair with the window open and letting fresh air in, painting a picture that brings out all the beauty inside yourself onto canvas, or simply snuggling up next to someone special. Whatever it is – make sure this 30-minute task makes you feel happy and alive!
Day 12: 30 Minutes Of A Hobby
For Day 12, spend 30 minutes on one of your hobbies, whether it’s writing in a journal that allows positive thoughts to pour out onto the page, completing an intricate Sudoku puzzle, or knitting another sweater for yourself – whatever makes you happy.
Day 13: Write A Thank You Letter To Someone Who Has Helped You
On Day 13, write a thank you letter. This will help boost your happiness by showing how grateful we are for all the wonderful people that have helped us throughout our lives… whether it’s written to your parents or someone who recently did something kind for you! Try to deliver the letter to them before the day is over, if possible.
Day 14: 30 Minutes Of Cleaning House
On Day 14 of the 30 Days Of Gratitude Challenge, complete thirty minutes cleaning house whether this means doing laundry, mopping floors or simply dusting off surfaces – whatever makes sense with what kind of mess needs to be cleaned up at home. As you clean, practice gratitude. For example, “I’m thankful for this pile of dirty dishes, because it means we are feeding people with nutritious food” or “I’m grateful for these sticky little fingerprints, because it means I have these precious little ones at home to love and care for.”
Day 15: Write A Letter To Someone Who You Care About
On Day 15, spend 30 minutes writing a letter to someone you care about! This means anyone from your child who is just starting school or maybe an older woman in need who could use some love and support. When completing 30-minute task, remind yourself why we should always be there for each other when the world feels like it’s against us. Remember how blessed we are to be able to give back to someone else.
Day 16: Spend 30 Minutes In Nature Today
On Day 16, complete a thirty minute activity outside in nature, whether this means hiking a trail through the woods or simply spending 30 minutes enjoying your favorite flowers in the backyard.
Day 17: Pay It Forward
On Day 17, make it a point to pay it forward. One simple way to do this is to pay for the meal of someone behind you in the drive-thru. Or, you can stop and grab a $5 or $10 gift card to your local coffeeshop and hand it to a stranger who’s walking in, as a way to surprise and bless them. Take a moment to reflect on something kind a stranger did for you, and how it surprised you when they did it.
Day 18: 30 Minutes Of An Activity That Makes You Laugh
On Day 18, spend 30 minutes doing something that makes you laugh! Whether this means watching a funny TV show or movie with your family, reading the comics in newspaper while enjoying cup of coffee, or watching some DryBar comedy on YouTube… spend some time laughing today!
Day 19: Hug Your Loved Ones Today
Today’s 30 Days Of Gratitude Challenge task is simple – hug someone you love and hold them tight! We should always be hugging, not only because it feels good but also to show those around us how much they mean to us. This is a great reminder to appreciate our loved ones. Hug as many loved ones as you can today (safely, of course)!
Day 20: Take A Walk With A Loved One
On Day 20, take a walk with a loved one. Find a friend, family member, or four-legged fur-baby and go walk for thirty minutes together as you enjoy getting outside in nature or simply going around neighborhood at least once – this will be a wonderful way to spend time talking about future plans or just enjoying each other’s company.
Day 21: 30 Minutes Of A Gentle Workout
On Day 21 of the 30 Days of Gratitude Challenge, spend 30 minutes doing a gentle, low impact workout. This can be anything from leisurely walking around your neighborhood, riding your bike, or a doing a stretching video at home in your living room. Remind yourself how amazing our bodies are and that we should care for it as the temple that it is (1 Corinthians 6:19).
“Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God?” 1 Corinthians 6:19
Day 22: Make Time For Someone Who You’ve Been Meaning To Catch Up With
Today’s 30 Days of Gratitude Challenge Task is simple – make time to catch up with someone who you’ve been meaning to connect with! Whether this means sending an email that has been sitting in your drafts or finding 30 minutes to meet for coffee, just remember that the people in our lives are important and we should carve out time to cultivate those relationships every now and then.
Day 23: Encourage Someone Who Has A Young Child
Today 30 Days Of Gratitude Challenge task is to encourage someone who has a young child. Consider sending an encouraging note or email, baking them something they can enjoy with their family (it doesn’t have to be anything fancy), or simply telling them they’re doing a great job. Raising young children can be overwhelming at times and your encouragement might be just what they needed to help them get through the day!
Day 24: 30 Minutes Of Video Gaming
This may sound silly, but today’s task is to spend 30 minutes playing a video game. This can be anything from the classic Nintendo console, your PlayStation or Switch, or even just sitting down and playing a game on your phone. Remind yourself that this isn’t wasted time but rather time well spent because we should always remember to pause and have fun in life, no matter the challenges we are facing.
Day 25: Write A Thank You Note To Someone Who Has Impacted Your Life
Today’s 30 Days Of Gratitude Challenge task is simple – write a thank you note today. Whether this means writing one out on paper with pen/pencil and sending it through snail mail (it doesn’t actually have to be snail mail), writing one in an email and sending it, or just leaving a voicemail on someone’s phone (if you hate to write) – today we should be showing gratitude to everyone who has impacted our life. Thank them for their time, impact they have made on your life, lessons learned from mistakes they’ve taught you, etc. Everyone can use some more encouragement!
Day 26: Do Something Kind For A Neighbor
Today’s 30 Days Of Gratitude Challenge task is to do something kind for a neighbor. Whether this means leaving an anonymous treat on their doorstep, bringing them s small bouquet of flowers or balloons, raking their leaves, shoveling their snow, or mowing their lawn. Do something kind to do for them, and then enjoy their beaming smile afterwards! It feels great to do things for others.
Day 27: Do Something For A Local Church
Today’s 30 Days Of Gratitude Challenge task is to do something nice for a local church. Whether this means volunteering your time to pull a few weeds around the entrance, making a small donation, or gifting some bible verse coloring pages to the children’s ministry, there’s plenty of ways that we can show love to our local church facility.
Day 28: Give Three People A Genuine Compliment
Today’s 30 Days Of Gratitude challenge task is to give three people a genuine compliment. Whether this means writing them out on paper and delivering it in person or sending an email/text, today we should be showering others with gratitude and love! Compliments are universal ways of making someone’s day, so go ahead – take a few minutes and make someone’s day just that much better.
Day 29: Leave A Nice Review For A Small Business You Love
Today’s 30 Days Of Gratitude Challenge task is to leave a nice review for a small business, local organization, church, or school you love. Whether this means leaving one on Facebook, Yelp, Google, or any other place that hosts reviews; today we should take some time and show gratitude towards the businesses who have helped us in our lives! It’s a small thing, but it can make a big difference for the places we love and appreciate.
Day 30: 30 Minutes Of Thoughtful Reflection
The final 30 days of gratitude challenge task is 30 minutes of thoughtful reflection. Pause and consider each of the challenges you’ve accomplished over the past 30 days. How have they made a difference in your life? Has practicing gratitude helped improve your happiness level? Will you continue any of these practices now that you’ve completed the gratitude challenge?
We hope you’ve enjoyed this 30 Days Of Gratitude Challenge! Encourage a friend to try it out for themselves and see how practicing gratitude can help improve their happiness levels throughout each day, too.
FREE WEEKLY PRAYER JOURNAL
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You might also like:
- How Much Is Enough? How a Modest Life Can Bring Great Joy
- How to Get Closer to God
- A Prayer For Encouragement
Did you enjoy this 30 day gratitude challenge? If so, please consider sharing with someone else who might be blessed by it.