“Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.” — William Arthur Ward

Gratitude is thankfulness and a deep appreciation that is felt in our heart, nourishes our soul and reveals the beauty of being human.

Gratitude pushes us to recognize and show appreciation for the best in ourselves and others, and to appreciate the little things around us every day. Practicing gratitude has been shown to improve immune function, lower blood pressure, increase sleep quality, and even boost mood and happiness. By taking stock of the things in our life that are positive and focusing our energy on them, even when things around us might seem pretty bleak, we can strengthen our optimism.

One important thing to remember is that gratitude practices are meant to help you recall and focus on the positive aspects of your life. They are not meant to shame you for not always being able to do so. Rather, it means allowing yourself a moment to experience and fully appreciate the things and individuals that bring you joy, regardless of your current emotional state.

We hope you’ll join us for a 30 Days of Gratitude Challenge.

30 Days of Gratitude Challenge:

• Day 1 Write down three things you are thankful for.
• Day 2 Express gratitude to at least one important person in your life.
• Day 3 Go one full day without complaining.
• Day 4 Meditate for 3 minutes.
• Day 5 Make an effort to smile more throughout the day.
• Day 6 Engage in a random act of kindness.
• Day 7 Spend 15 minutes practicing self-care.
• Day 8 Call someone you are thinking about today.
• Day 9 Write thank-you notes to five people in your life.
• Day 10 Go outside and appreciate the beauty of nature.
• Day 11 Do something nice for a co-worker.
• Day 12 Recognize today as a gift.
• Day 13 List three things that you like about your job.
• Day 14 Spend the day being an optimist.
• Day 15 Write down five things that you like about yourself.
• Day 16 Recognize three things that you usually take for granted.
• Day 17 Write down your favorite part of the workday.
• Day 18 Think of what you’re grateful for before going to bed.
• Day 19 Be present throughout the day.
• Day 20 Catch a coworker doing a good job and thank them for it.
• Day 21 Think of a way that someone helped you today.
• Day 22 Write down three things that you appreciate about your boss.
• Day 23 Notice positive traits about your colleagues.
• Day 24 Spend time with loved ones.
• Day 25 Think of something great that has happened to you in the last year.
• Day 26 Try to make someone laugh or smile.
• Day 27 Refrain from gossip or speaking negatively about others.
• Day 28 Compliment a stranger.
• Day 29 Express your thankfulness for life’s hardships.
• Day 30 Start a gratitude journal.