Do you see the glass as half-empty or half-full? This is a question that people normally ask to determine if you are optimistic or pessimistic?
Optimistic persons tend to see the glass as half-full because they choose to focus on what they have.
However, pessimistic persons tend to see the glass as half-empty because they focus on what they lack.
Consequently, optimists tend to be more appreciative and have a more positive outlook on life which contributes to their well-being.
You can train your mind to look for the good in every circumstance by practising gratitude daily.
Gratitude helps you to focus on your blessings rather than your problems. It also helps you to think positively which can lead to better physical and psychological well-being as well as lower levels of distress.
Therefore, gratitude is a habit that you should definitely incorporate into your daily routine.
You can start by taking on the 21-day gratitude challenge using the journal prompts mentioned in this article.
But first, let’s delve more into understanding gratitude and how it is related to self-care.
What is Gratitude?
Gratitude is the quality of being thankful or appreciative. It’s about recognizing and understanding the full value and importance of something or someone.
The truth is there is always something to be thankful for no matter the circumstance.
Whether you are in a season of prosperity or adversity, you can identify something to be thankful for.
How is Gratitude Related to Wellness?
The consistent practice of gratitude contributes to social, emotional and physical well-being
According to Robert Emmons, a scientific expert on the science of gratitude, those who habitually practise gratitude tend to be happier and more optimistic.
They also tend to feel less lonely and are more likely to be compassionate and generous.
Additionally, they tend to have more efficient sleep, lower blood pressure and better immune function.
The reality is that people who take the time to meditate on the value and importance of their health are less likely to take it for granted.
Hence, they are more likely to engage in activities that will maintain or improve their well-being.
This may look like choosing healthy food rather than junk food and an active lifestyle rather than a sedentary lifestyle.
Furthermore, cultivating a habit of gratitude helps to train your mind to see the positive in various circumstances. Hence, you will tend to be happier and more optimistic rather than being weighed down by unfavourable circumstances which could negatively affect your emotional and mental well-being.
Click here to read more about the benefits of self-care.
What is the Gratitude Challenge?
The gratitude challenge is a daily practice of giving thanks for a set number of days. For this 21-day gratitude challenge, you will record at least one (1) thing that you are grateful for each day for 21 days.
Details of the Gratitude Challenge
1) Record at least one thing that you are grateful for each day for 21 days.
- Don’t just think about it. Write it or type it!
- Make a note of it in a journal or online on a social network site (Facebook, Twitter, Instagram).
- You can also take a photo of the thing or person that you are grateful for and upload the photo to Facebook, Instagram or WhatsApp.
2) Note the reason for gratitude. Why are you grateful for this particular thing, event, or person?
3) Track the changes in your feelings, attitudes, and actions.
Gratitude Journal Prompts
Here are 21 gratitude journal prompts you can use to successfully complete the 21-day gratitude challenge. You can set a daily reminder on your phone to help you to be consistent for the next 21 days.
1. Give thanks for something that you use daily.
We use several items daily to get tasks done and maintain our health. It is easy to take them for granted because we use them for mundane tasks. Think about what your life would be like without water, soap, the internet, etc.
2. Think about a friend or family member who truly understands you.
Relationships are an integral part of your life, and they mean so much more when you have friends and relatives who really empathize with you.
3. What is your greatest achievement?
Sometimes we downplay our achievements after we have attained them. Take the time to celebrate one of your achievements.
4. Which songs lift your mood?
Music has the power to influence your mood. Which song helps you to get in a good mood?
5. What challenges have you overcome in life?
Challenges are inevitable but they can also be beneficial because they help to develop your character.
6. What is your favourite food/restaurant?
Take some time to give thanks for your favourite restaurant or favourite food.
7. Think about something that relaxes you
After a long day or week, what do you turn to for stress relief?
8. Which life experience made you wiser?
Howard Hendricks once said “Experience is not the best teacher, evaluated experience is.” Take some time to evaluate your life experiences and identify the lessons you learned. This will make you wiser.
9. What is your best personality trait?
Consider what you like about yourself and celebrate that trait.
10. Which book has positively impacted you?
A book has the power to inspire, motivate and encourage you. Which book have you read that led to a positive change in your life?
11. Which 3 modern conveniences are you grateful for?
Modern convenience is a device or service that helps you to complete tasks easier and more efficiently. Examples include:
- Smartphones
- Online banking
- Refrigerators
- Washing machines (I’m definitely grateful for washing machines)
12. Think about an opportunity that positively changed your life
Which opportunity did you take that resulted in a marked difference in your life?
13. What are your skills and talents?
You can use your skills and talents to make a positive contribution to the world whether through volunteerism or entrepreneurship.
14. What lesson did you learn from your past mistakes?
Mistakes are an opportunity to learn and grow. Instead of focusing on your regrets, look for the lessons that you learned and use them to encourage others.
15. What do you like about your community/city?
You may have dreamed about living somewhere else but the secret to contentment is to focus on what you have. Think about the awesome features of your community/city.
16. What is your favourite part of nature?
Spending time in nature can help to calm your mind and reduce stress and tension. What part of nature do you enjoy the most? Is it the forest, the river, or the mountains?
17. What is something that you always wanted and now you have it?
Sometimes we hope and pray for things but when we get them, we forget to give thanks. Maybe you always dreamed of going to college, owning a car, having a business and now you have it. But you complain instead of giving thanks. Start being grateful.
18. What made your day better?
Replay the events of the day in your mind and identify that one thing or person that added something special to your day.
19. Which event changed your life positively?
Is there a conference, a ceremony or a decision that improved the trajectory of your life or caused a positive mental shift?
20. Name a part of your body that you are thankful for
Instead of criticising or comparing your body, identify one part of your body that you are absolutely grateful for.
21. Think about a hobby that you truly enjoy
Hobbies are great stress relievers, and they give you the opportunity to explore your interests and develop your talent. Which hobby makes you lose track of time?
Takeaway
Gratitude is a must for positive thinking. That’s why it’s imperative that you incorporate it into your daily routine to improve or maintain your psychological well-being.
I hope you make the effort to complete this 21-day gratitude challenge.
You can start the 21-day gratitude challenge now by typing what you are grateful for today in the comments below. I look forward to hearing from you.
If you decide to record what you are grateful for on social media, tag me @rejoicingwithpurpose and use the hashtag #gratitudechallenge_rwp on Instagram and Facebook.
