7 Day Gratitude Challenge

There has been a lot of talk recently about gratitude and for good reason. Researchers at UC Berkley  and Harvard have conducted research on the benefits of gratitude and these studies show people who practice gratitude show some awesome benefits. Physically they report lower blood pressure and a better immune system,  mentally they report more joy and happiness.  Since this website is all about joy and happiness, I created a seven day gratitude challenge to help you reap the benefits of practicing gratitude.

7 Day Gratitude Challenge

Day 1 – Show Gratitude to yourself

You have some very special talents.  Spend some time thinking about the things that you are good at and say thank you to God for giving you those special gifts.  Maybe you are a killer cook, maybe you are a math whiz, everyone has a special talent, make sure to appreciate yours.

Day 2 – Show Your Spouse some Love

Today is all about your partner, the challenge is to watch him/her all day and see how many things he/she really does for you.  At the end of the day, say thank you for each and every one of them.  You might want to make a list! If you are single, that comes with it’s own benefits, write down how being single benefits you!

Day 3 – Show Gratitude to your Elders

Be it your parents, grandparents, or just people that have been an older, wiser influence in your life.  The challenge is to take a minute to write a quick thank you note and mail it (yes snail mail) to those folks.

Day 4 – Joy to the Youngsters

Take some time to appreciate all the joy that children bring into this world. They might be your children, nieces, nephews, a friend’s child or just children in the neighborhood who see each day through the looking glass of innocence. The challenge is to play a game with these kids today.  Play dress up, have a tea party, or maybe just shoot some hoops with them.

Day 5 – Show Gratitude to your Boss

Even the worst boss in the world shows you something, even if it is what not to do.  They do keep you gainfully employed if nothing else so it is time to show your boss a little love.  Give your boss a freebie, Thanks for the job, this slip entitles you to 1 hour of unpaid work from me.  Dress it up if you want, add more specific reasons why you are thankful for the boss you have and give him/her a piece of paper good for one hour of unpaid labor.

Day 6 – Say Thank You to your Siblings or Extended Family

Brothers, sisters, aunts and uncles many of these people have helped us in our lives and a lot of the time, we forget to say thank you.  The challenge is to call them up and say thanks for a time that they helped you, especially if you forgot to at the time.  Don’t be afraid to call more than one person!

Day 7 – Show Gratitude to your Friends

The people that you love to hang out with, who tell you like it is and who give you a shoulder to cry on.  Think of all the reasons your friends are the best and take them out for a drink to celebrate.


Gratitude is all about realizing how blessed you are in this life. In this short 7 day challenge, you will just start to realize how good focusing on the positive things in life can make you feel.  The more brain power you spend on appreciating the good things in life, the less brain power you will have for focusing on the negative things in life.  If you want to continue your gratitude journey here are a few more ideas to keep you going.

  • Start a gratitude journal, write about something that happened during your day that you are thankful for.
  • Wave at the driver that let you in, then let the next guy in when you are stuck in traffic.  Thanks man!
  • If it is a beautiful day, spend an extra few minutes outside soaking it in, look around and be thankful for how beautiful the world is

Show your gratitude, improve your attitude




  1. Belinda

    May 13, 2016 at 9:42 pm

    Hi Michele, love this post. Being an a gratitude state is something we all need to practice, including myself.

    1. Michele

      May 13, 2016 at 9:49 pm

      Hi Belinda,
      Thanks for the comment, and you are right, some days it is hard, but it is so worth it.

  2. Money Can't Buy Happiness, 5 Tips to Stop Money Stress - Michele's Finding HappinessMichele's Finding Happiness

    May 16, 2016 at 7:58 pm

    […] already have.  If you need are looking around and not seeing anything to be grateful for, take my 7 day gratitude challenge to start seeing all of the wonderful things you already have in your […]

  3. Joleisa Creed

    June 10, 2016 at 3:24 pm

    Great post Michele!
    I’m so with you on this one! We feel so much lighter when we have a spirit of gratitude. Thanks for the challenge, it’s accepted.

    1. Michele

      June 11, 2016 at 9:47 pm

      Let me know how it goes. Mailing the letters was probably the most rewarding for me!

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