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Fostering Gratitude
A daily habit of noticing what is already good, even on hard days. Each day points you at one small thing to appreciate, say thank you for, or savor a little longer.
Gratitude · Resilience · Mindfulness · one to-do a day · you choose how many days
The first seven days
- Day 1Write down three things that went right today, however small. A warm cup counts.
- Day 2Thank someone in person or by text for something specific they did, and say why it mattered.
- Day 3Notice one thing your body did for you today and thank it, out loud or on paper.
- Day 4Look around the room you are in and find five things you are glad to have.
- Day 5Recall one person who helped you this year. Write two sentences about what they did.
- Day 6Savor one pleasant moment today for a full thirty seconds instead of moving straight on.
- Day 7Write a short thank-you note to someone from your past. You do not have to send it.
Further into the year
The to-dos keep changing as the year goes on. A few from later in this theme:
- Day 30Read back through what you have written during this challenge and add one line about how it feels to see it all in one place.
- Day 60Write down one piece of advice that turned out to be right and who gave it to you.
- Day 120Pick a tree, a building, or a view on your route and greet it each time you pass today.
- Day 240Write down one thing about winter, or whatever season it is, that you would miss if it never came again.
- Day 365Look back on this year of noticing and write a few lines to the person who will start the next one, which is you.
How a challenge works
A Theraglee challenge is a theme with one small to-do for every day of a year. You choose how long yours runs, anywhere from a week to the full year, and each day you get the next to-do: something that takes a few minutes and fits inside an ordinary day. Tick it off when it is done. Nothing is scored and nothing is lost if you miss a day; the next to-do is simply waiting when you come back.
Challenges come with a free Theraglee account, which never asks for a card. Your progress stays private to you.