8 DAILY GRATITUDEs. 30 Days.
GRATEFUL EIGHT challenge.
train your brain to be happier. Start a daily gratitude practice.
Here's how it works: Everyday write down 8 new things you are grateful for. By the end of the 30 days you’ll have a list of over 240 individual things, people, or moments that have made your life better. You'll be happier, less likely to get sick, more creative, more productive, and even sleep better!
“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”
― Ralph Waldo Emerson
4 WAYS to practice gratitude.
1. START A Gratitude Journal.
Write down 8 THINGS YOUR'E GRATEFUL FOR EVERY NIGHT BEFORE GOING TO BED.
2. SEND Snail Mail.
SHARE SPECIFICS ABOUT WHY YOu'rE GRATEFUL FOR THEM IN YOUR LIFE.
3. TAKE A GRATITUDE PHOTO.
TAKE A PICTURE OF ONE THING YOU'RE GRATEFUL FOR EVERYDAY.
4. START A Gratitude Circle.
make a habit of sharing ONE THING your grateful for before meals.
LIVE BETTER.
4 Ways gratitude improves your life.
improved health.
'Gratitude improves physical health. Grateful people experience fewer aches and pains and they report feeling healthier than other people. Gratitude effectively increases happiness and reduces depression.'
REDUCEd toxic emotions.
'Grateful people are more likely to behave in a prosocial manner, even when others behave less kind. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.'
fosters resilience.
For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma. Recognizing all you have to be thankful for – even during the worst times of your life – fosters resilience.'
Sleep Better.
'Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.'
A few caveats:
'Telling people simply to buck up, count their blessings, and remember how much they still have to be grateful for can certainly do much harm. Processing a life experience through a grateful lens does not mean denying negativity. It is not a form of superficial happiology. Instead, it means realizing the power you have to transform an obstacle into an opportunity. It means reframing a loss into a potential gain, recasting negativity into positive channels for gratitude.' Robert Emmons