The 30-day gratitude challenge

3 min read
Two friends hugging and laughing in a field
Short answer

For 30 days, write down 3 good things each day, using the day's theme if you're stuck. Each day takes about two minutes. It's easiest by email: the question comes each evening and you just reply.

How it works

  1. Pick a start day and a fixed moment, like just before bed.
  2. Each day, write 3 good things. Use the day's theme below if you're stuck.
  3. Add a few words on why each one went well.
  4. On day 30, read everything back.

Do the challenge by email

One email each evening for 30 days and beyond. Reply with your 3 good things; we keep them in a private journal. Free.

The 30 themes

Week 1: people

  1. Someone who made today a little easier
  2. A message or call you were glad to get
  3. Someone who made you smile without knowing it
  4. A small kindness from a stranger
  5. Someone who taught you something
  6. Someone you helped, even a little
  7. A person you miss, and a good memory of them

Week 2: small pleasures

  1. The best cup of coffee or tea today
  2. A meal, a drink or a smell you enjoyed
  3. A sound you liked hearing
  4. A colour or light that caught your eye
  5. Something soft, warm or cosy
  6. A small luxury you allowed yourself
  7. Something that worked just as it should

Week 3: you

  1. Something you did well today
  2. Something your body let you do
  3. A choice you're glad you made
  4. Something you're getting better at
  5. A worry that didn't come true
  6. A habit that's quietly helping you
  7. A small win nobody else noticed

Week 4: the world around you

  1. Something in nature you noticed
  2. A place where you felt at home
  3. A street, path or view you like
  4. An animal you met or saw
  5. Something in your home you're glad to have
  6. Something you have now that you once wished for
  7. Something you're looking forward to

The last 2 days

  1. A moment from this month you'd like to remember
  2. Read back your 30 days. What surprised you?

Questions

When is a good time to start?

Any day. Many people start on the 1st of a month, in Thanksgiving week or at New Year.

What if I miss a day?

Just carry on with the next one. The point is noticing good things, not a perfect run.

Do I have to use the daily themes?

No. They're there for when you're stuck. Any 3 good things count.

How does it work by email?

Our free daily email asks for 3 good things each evening, with its own small nudge. Keep this page open if you'd like to follow the 30 themes, and reply with your answers.