Gratitude Challenge

This guide has been adapted from material written by Dr. Robert Emmons, and it is being used with the author’s expressed permission. Dr. Emmons has created 7 separate sets of exercises, one for each day of the week. We will rotate through these 7 exercises over the next three weeks. So, over the next 21 days, we will complete each gratitude exercise three different times. There are places in this guide to complete each day’s assignment. You will be able to discover which practices work personally best for you.

For each exercise, set aside a period of at least ten minutes each day to write your journal entry. Even when you don’t think you have anything interesting to say, honor that commitment and write something. Becoming more grateful is an exercise in training one’s mind, and training requires practice. You are likely to find that the exercises become easier as you practice them more intentionally and deliberately over the next 21 days.