30 Days Thankfulness Challenge

30 Days Thankfulness Challenge: a notebook and flowers

Hi, 

Welcome back

Today, I hope I can inspire you to embark on a journey of gratitude –  welcome to my 30 days thankfulness challenge. Practicing thankfulness does more for you than you might think. It not only encourages gratitude and appreciation for the blessings in our lives but, most importantly, it simply makes you happy.

It’s like you practicing being happy to receive even more happiness (and of course tons of other extra benefits on your mental and physical health).

The 30 Days Thankfulness Challenge is my effort to incorporate gratitude into my daily life. It won’t take too much time or require consuming lots of money. Instead, it offers a simple yet impactful addition to our lives, enhancing our enjoyment and contentment.

You can read my 30-day challenge to get inspiration to create your own challenge that suits you the best. So, let’s get started.

30 Days Thankfulness Challenge: a gratitude journal

Here is 30 Days Thankfulness Challenge

Day 1: 

Take a few minutes in the morning to reflect on something you’re grateful for and write it down in a gratitude journal. 

You just need to think of one thing and write it down on your journal. Today, you will occasionally bring your attention to that one thing that you are grateful for. Today , that thing will be your focus of gratitude throughout the day.

30 Days Thankfulness Challenge: a woman is enjoying the sunrise

Day 2

Start your day by writing down another thing that you’re grateful for in your gratitude journal.

Similar to day 1, spend your focus on the gratefulness towards the thing you wrote down in your journal.

Day 3

Sit down and write a letter of gratitude to someone who has made a positive impact on your life (it doesn’t have to be long, as long as you put your heart in writing it). That person could be a teacher, mentor, or friend of yours.

You can keep a letter for yourself or even send it to that person (only if you are comfortable to do that).

30 Days Thankfulness Challenge: a letter and a pen

Day 4

Save time to reflect on your personal strengths and qualities that you’re grateful for. 

Write them down in your gratitude journal and acknowledge how they contribute to your life.

Thank you for how lucky that you have it (if its a natural traits like how thick and beautiful your hair is, how smooth your skin is). Similarly, express gratitude for the effort you’ve put into practicing and honing specific skills that you have achieved or possess.

Day 5

Find a quiet place and practice a gratitude meditation. It could be just a 15 minute short meditation.

Focus on cultivating feelings of gratitude and visualize the positive aspects of your life.

Day 6

Identify an everyday object or activity that you often take for granted. 

Pay close attention to it and find appreciation in its presence or significance in your life. It could be your phone, your laptop that you work on everyday, or a simple cup of coffee you get every morning.

Day 7

Reach out to someone who might be going through a difficult time and offer words of encouragement and support.

Express your gratitude for their presence in your life.

30 Days Thankfulness Challenge: 2 bears are hugging each other

Day 8

Take a walk in nature and immerse yourself in its beauty. 

Notice and appreciate the wonders of the natural world around you.

Day 9

Make a list of the things you usually overlook but are grateful for, such as access to clean water, electricity, or a comfortable bed. 

Day 10

Write down three accomplishments or achievements you’re grateful for, whether big or small

It could be something as significant as investing time to learn a new language or as simple as cooking a meal for your family, even if cooking isn’t your forte. 

It’s important to spend time to express gratitude for these moments of personal growth and the joy they bring to your life.

Here, congratulation! You have already reached one third of the 30 Days Thankfulness Challenge!

30 Days Thankfulness Challenge: a man is happy and proud of himself

Day 11

Now let’s spread the positive energy of gratefulness towards other.

Today, spend time to ractice random acts of kindness throughout the day. 

Whether it’s holding the door for someone or offering a kind word, let your gratitude guide your actions.

Day 12

Reflect on the people who inspire you and the qualities you admire in them. 

If you have time, you can even write a gratitude letter to one of them, expressing your appreciation and why they inspire you.

Day 13

Today is your day!

Take a break from social media and focus on real-life connections and on yourself. 

Reach out to friends or loved ones, spend quality time with them, and express your gratitude for their presence. 

You can also dedicate a day to focusing on yourself. Take a break from external distractions and allow yourself time for deep self-reflection. Embrace moments of peace and use this time to truly appreciate yourself. Because you are amazing!

30 Days Thankfulness Challenge: a woman is enjoying her coffee

Day 14

Dedicate a portion of your day to volunteer work or helping someone in need. 

This is the chance for you to experience the fulfillment that comes from giving back and express gratitude for the opportunity to make a difference.

Day 15

Take a moment to appreciate the beauty of art. 

Visit a gallery, explore online exhibitions, or create your own artwork. Reflect on the emotions and inspiration that art brings to your life.

Day 16

Express gratitude for your body and its capabilities. Take some time to standing in front of the mirror and truly watching yourself with love. You can say a few affirmations in front of the mirror:

  • I am grateful for the ways my body allows me to experience life’s joys and adventures.
  • I embrace and appreciate my body in its entirety, celebrating its beauty and imperfections.
  • I am grateful for the unique qualities and attributes that make my body special.
  • I am grateful for the wisdom my body offers, guiding me towards balance and well-being.

You can engage in physical activity that brings you joy, whether it’s going for a walk, dancing, or practicing yoga. Appreciate your body’s strength and vitality.

30 Days Thankfulness Challenge: a woman is looking at herself in the mirror

Day 17

Write down five things you love about yourself. 

Reflect on your positive qualities, strengths, and unique attributes. Embrace self-love and appreciation.

Day 18

Reflect on the lessons you’ve learned from challenging experiences or setbacks. You can write it down or simply just do it in your head.

Express gratitude for the growth, resilience, and wisdom gained from overcoming obstacles. 

Thank yourself for always being strong, able to withstand any challenges in life, and learning to grow from them.

Day 19

Spend time in nature and observe its wonders. Pay attention to the intricate details of plants, the soothing sounds of the environment, and the sense of serenity it brings. 

Express gratitude for the beauty and tranquility of the natural world.

Day 20

Appreciate the joy of laughter. Watch a comedy show, share funny stories with loved ones, or engage in activities that bring a smile to your face. 

Express gratitude for the gift of laughter and its positive impact on your well-being.

30 Days Thankfulness Challenge: 2 women are laughing

Now, you are already on the last phase of the 30 Days Thankfulness Challenge

Day 21

Reflect on the simple pleasures in life, such as a warm cup of coffee, a beautiful sunset, or the sound of rain. 

Find gratitude in these small, everyday moments that bring you happiness.

Day 22

Practice forgiveness towards someone who has hurt you. 

Let go of resentment and negative feelings, and cultivate gratitude for the peace and liberation forgiveness brings.

If something still has an impactful effect on your mental health, and you cannot let it go completely at the moment, please know that it’s okay. Recognize that healing and forgiveness take time. 

The mere fact that you are making an effort and directing your mind towards a perspective of forgiveness is already a significant victory.

Day 23

Reach out to a family member or friend and let them know how much you appreciate them ( especially who is living far away from you). 

Let them know that you always have them in your heart and  express your gratitude for their presence in your life and the love and support they provide.

Day 24

Reflect on the opportunities and privileges you have in your life. 

Express gratitude for the freedoms, rights, and resources available to you, and consider how you can use them to make a positive difference.

Day 25

Another digital detox day! 

Disconnect from technology and spend quality time engaging in activities that bring you joy, such as reading, meditating, or spending time with loved ones.

Use this opportunity to appreciate the simplicity and presence of offline moments.

30 Days Thankfulness Challenge: a girl is meditating

Day 26

Express gratitude for the little moments of joy and beauty that often go unnoticed in daily life. It could be the warm sunlight streaming through your window in the morning or the sight of your children playing and laughing.

There are plenty of these things that, if you just pay a little more attention, you will realize how beautiful and precious they are.

Take a few minutes to capture and document these moments through photographs or writing, appreciating their presence.

Day 27

Express gratitude for the abundance of nature’s gifts. Take a moment to appreciate the food on your plate, the flowers in your garden, or the fresh air you breathe. 

Reflect on the interconnectedness between yourself and the natural world.

30 Days Thankfulness Challenge: a girl is smelling a beautiful flower

Day 28

Dedicate a day to practicing self-care and pampering yourself. 

Engage in activities that promote relaxation and rejuvenation, such as taking a soothing bath, reading a favorite book, or enjoying a peaceful nature walk. Express gratitude for the opportunity to prioritize your well-being.

Day 29

Reflect on the relationships in your life and express gratitude for the love and support you receive. 

Write a heartfelt message or spend quality time with a loved one, conveying your appreciation for their presence and impact.

Day 30 – the final day of The 30 Days Thankfulness Challenge

Take a moment to reflect on the past 30 days of the gratitude challenge. Express gratitude for the transformative journey, the positive mindset cultivated, and the new perspectives gained. 

Celebrate the power of gratitude in your life and how you have sticked to the end of the challenge.


I hope my 30 Days Thankfulness Challenge inspires you to start your gratitude journey. 

As Thich Nhat Hanh once said, “Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.” This quote reminds us that even a simple smile can uplift our spirits and create joy within us. It serves as a gentle reminder to appreciate and find gratitude in the small and seemingly ordinary moments that bring us happiness and enable us to share that joy with others.

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4 Comments

  1. Wow, what an incredible 30 Days Thankfulness Challenge! Lily, your blog post has truly inspired me to embark on this journey of gratitude. It’s remarkable how such a simple practice can have a profound impact on our happiness and overall well-being.

    I love how you’ve structured the challenge with various activities and prompts, each focusing on a different aspect of gratitude. It’s not only about writing down what we’re thankful for but also about taking action and spreading positivity to others. The combination of reflection, mindfulness, and acts of kindness makes this challenge even more meaningful.

    Personally, I find Day 3 particularly powerful. Writing a letter of gratitude to someone who has made a positive impact on our lives is a beautiful way to express appreciation. It not only brings joy to the recipient but also reminds us of the wonderful connections we have with others.

    Day 16 resonates with me as well. Expressing gratitude for our bodies and their capabilities is something we often overlook. Taking a moment to appreciate our physical health and engage in activities that bring us joy is a great way to cultivate self-love and acceptance.

    Your inclusion of nature throughout the challenge is also commendable. From immersing ourselves in its beauty to appreciating its wonders, nature has a way of grounding us and reminding us of the interconnectedness of all living beings. It’s a powerful source of gratitude and inspiration.

    Overall, your blog post has not only provided a comprehensive guide to the 30 Days Thankfulness Challenge but has also sparked a sense of excitement and motivation within me to embark on this journey. I can’t wait to start and see how practicing gratitude transforms my life.

    Thank you, Lily, for sharing your experience and inspiring others to embrace gratitude. I have no doubt that this challenge will bring about positive change and a greater appreciation for the simple joys in life.

    Warm Regards

    M.T. Wolf

    1. I’m so glad that you find my 30-day thankfulness challenge helpful and resonating with you. Yes, embracing a gratitude lifestyle leads to a happier life. Moving towards a gratitude lifestyle only requires taking small steps each day.
      These challenges don’t cost you a lot of time and money, so I hope many people will try to take them on and see how they can literally change their lives.

  2. Last year, I decided to embark on a similar gratitude challenge, and the results were beyond anything I could have imagined. Each day, I took the time to reflect on something I was grateful for, whether big or small, and documented it in a journal. It became a cherished ritual that brought a sense of joy and contentment into my daily life.

    Through this challenge, I discovered that gratitude has a ripple effect. Not only did it enhance my personal happiness, but it also positively impacted my relationships, work, and overall outlook on life. It opened my eyes to the abundance that surrounds us, even in the midst of challenges and uncertainties.

    One unexpected benefit of the challenge was the way it sharpened my perspective. I started noticing the beauty in simple moments, like the warmth of sunlight streaming through my window or the laughter of loved ones. It shifted my focus from what I lacked to what I had, fostering a deep sense of appreciation and fulfillment.

    I highly encourage everyone to take part in this Thankfulness Challenge. It’s a wonderful opportunity to reframe our mindset, nurture gratitude, and experience the profound effects it can have on our lives. Let’s embark on this journey together and discover the incredible power of thankfulness.

    1. Thank you for sharing your experiences with us.
      It’s great to hear about the positive impacts you’ve received from taking on the gratitude challenge.
      I’ve also personally experienced similar wonderful effects when I tried it and I’m definitely planning to do it again in the future.

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