Gratitude Challenge
WELCOME TO 2025 GRATITUDE CHALLENGE
21st September is the International Day of Gratitude!
My Present Heart is working on building our gratitude muscle!
Take the next 21 Days (2nd September- 22nd September) to build a great habit and practice gratitude.
As per research "Giving thanks can make your happier" Gratitude is defined by dictionary.com as “the quality or feeling of being grateful or thankful.” It is the perfect way to focus or refocus each day and to care for yourself and others. You have several positive influences in your life. Use this challenge to recognize those and say thank you!
21 activities are listed below to help you focus on gratitude. You can choose the activity you want to complete or follow our calendar as a guide. Your goal is to complete all of these activities.
Gratitude Activities
WEEK 1
Activity 1: Say Thank You
Let’s start simply. For this first day, just say thank you. Intentionally find someone you care for (an underappreciated employee, a friend, even a stranger) and tell them “Thank you!”
Activity 2: Tell Someone You Love Them
Whether it’s a parent, child, or close friend, tell them you love and care about them. We so often forget to tell those we love that we do love them. It’s nice to be reminded that someone loves you!
Activity 3: Donate Things You Don’t Use
Gratitude is sometimes expressed in kindness. Do a quick purge of your closets and cupboards and take the items you haven’t touched in over 6 months to a local homeless shelter. This expresses your gratitude for the things you have by sharing what you have with those who have less. It doesn’t seem like gratitude at face value, but it really is good for all parties involved!
Activity 4: Call A Friend
Give a friend or family member a call. Tell them you care about them and just wanted to say hi, or spend some time catching up with them. They are sure to appreciate this!
Activity 5: Treat Yourself
Express your thanks to yourself by getting a special treat! For me this would be a new pen. For others, it might be ice cream or t-shirt! Give yourself a little treat because you’ve worked hard for it.
Activity 6: Take a Thankful Pause
Take a moment before every meal you eat today to be thankful for it, even if you aren’t excited to eat it. That food is helping to make your life possible, so take a moment recognize that.
Activity 7: Send a Thank You
Get yourself some thank you cards (or make your own) and send them out to loved ones—just for the heck of it! Thank them for their positive influence in your life. Who doesn’t love getting little thank you notes in the mail? This can’t go wrong!
WEEK 2
Activity 8: Hold the Door for a Stranger
If you find yourself around strangers today, be sure to hold the door for them. Whether they are coming up right behind you, coming in when you are leaving, or a little bit behind you hold the door for them.
Activity 9: Coffee Date
Treat a friend, co-worker, or family member to coffee. A cup of coffee isn’t all that expensive, and it’s the least you can do for someone you care about. Also, this gives you an excuse to tell them you care and catch up with them one-on-one. Is no one local available? Try a virtual coffee date!
Activity 10: Post Gratitude Quotes
What are your favorite quotes for gratitude and encouragement? Post those around your home, on your mirrors, or in your planner. Put them places you will see them. These quotes are little reminders to be grateful for those around you and yourself!
Activity 11: Compliment a Stranger
This might feel strange at first, but once you become used to doing it, it can be nice. You can’t possibly know what is going on in a stranger’s life. The compliment might bethe only good thing in their day, or you might make a new friend! Step out of your comfort zone and give it a shot!
Activity 12: Share Positivity
We live in a world of social media and online forums. Take a moment to leave a positive or encouraging comment on someone’s post. Social media is so full of negativity it can be hard to find encouragement. Help spread some today!
Activity 13: Small Gift
Buy a small gift (a couple dollars’ worth) for someone you appreciate. This is sure to make them feel valued, and it won’t hurt your budget.
Activity 14: Help a Friend
Take a moment to find out what a friend or a co-worker needs and help them out! This doesn’t have to be a big thing! Just make an effort to help where you can. This can’t go wrong!
WEEK 3
Activity 15: Make a List
Today, make a list of all the good qualities you have. This list doesn’t need to be extensive. Star with 5 to 10 items. Focusing on the positive qualities you have instead ofthe negative helps you to really be thankful for all you have and all you are.
Activity 16: Tell Someone You Love Them
Whether it’s a parent, child, or close friend, tell them you love and care about them. We so often forget to tell those we love that we do love them, it’s nice to be reminded that someone loves you. Choose someone different than you did on Day 2.
Activity 17: Volunteer
Volunteer a little bit of your time for a cause. It can be anything from your kid’s school bake sale, to the local animal shelter, or soup kitchen. Whatever you choose, spend some time giving back to your community. This will surely make the work of a difference for someone.
Activity 18: Take a Thankful Pause
Take a moment before every meal you eat today to be thankful for it, even if you aren’t excited to eat it. That food is helping to make your life possible, take a moment recognize that.
Activity 19: Write a Kind Review
Is there a local restaurant or small online shop you have recently purchased a good or service from? Show them some love by leaving a positive review on their website or Facebook! This means the world to small businesses!
Activity 20: Thank Yourself
Stand in front of the mirror and tell yourself “Thank you” out loud. Do this at least once! Psychology Today wrote an article talking about the importance of studying aloud for memory. This can be applied to gratitude as well. When you speak positively to yourself out loud, you are more likely to internalize that positivity and feel better about yourself!
Activity 21: Say Thank You
Intentionally find someone you care for, an underappreciated employee, even a stranger, and tell them “Thank you!” You’re getting in the habit of this by now, so it’s probably less intimidating than it was earlier in the month!