How To Create an Attitude of Gratitude – Join The Challenge

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Join the December 2021 challenge and Create an Attitude of Gratitude for 2022!

Is there anyone who does not feel stress, loss, grief, isolation, etc. after the past two years? If yes, please send me a note. I want to meet you. Not only is the world impacted by COVID-19 but we continue to manage demands of daily living as well. During the past two years, my family and closest friends experienced relocation, buying a home, marriage, babies, job searching, temporary business shut down, home schooling, mental health challenges, serious health threats, divorce and death. Shoot, after two MRIs and almost two weeks of waiting, I was at Duke Oncology for a diagnosis of “No, you do not have bone cancer.” What the heck?

Yes, this is a dark intro to a blog post challenging you to create an attitude of gratitude. I simply want to assure you, I get that it’s been a tough two years and a gratitude challenge may seem a bit misguided. But I promise, it is not. There is an abundance of research touting the benefits of a gratitude practice. The resources are unlimited. For example, The Beautiful Minds blog from Scientific American reports that the single best predictor of well-being is gratitude. One more time, the single best predictor of well-being is gratitude.

When I began contemplating this challenge, I was going to do my own research, literature review and write lots of posts. Why recreate the wheel? Seriously, an abundance of information is already out there. Instead, I challenge you to a month long gratitude practice. Many of you joined me in Inspiring Health + Happiness Around The World in December of 2017 and 2019. It’s time we up our game. This December, let’s get the world to join us in creating an Attitude of Gratitude for 2022 and beyond.

Creating An Attitude of Gratitude – Let’s Keep It Simple!

(NOTE: Simple does not mean easy!)

What Do You Do?

Each day in December you do TWO things:

  • Thing 1 – Show an expression of gratitude
  • Thing 2 – Do something that “earns” an expression of gratitude

December 1st – Do Thing 1 & Thing 2ONE time
December 2nd – Do Thing 1 & Thing 2TWO times
December 3rd – Do Thing 1 & Thing 2THREE times
December 4th – Do Thing 1 & Thing 2FOUR times
December 5th – Do Thing 1 & Thing 2FIVE times
. . . . .
. . . . .

December 16th – Do Thing 1 & Thing 2SIXTEEN times
December 17th – Do Thing 1 & Thing 2SEVENTEEN times
December 18th – Do Thing 1 & Thing 2EIGHTEEN times
December 19th – Do Thing 1 & Thing 2NINETEEN times
December 20th – Do Thing 1 & Thing 2TWENTY times
. . . .
. . . .
…this is a lot of gratitude

December 27th – Do Thing 1 & Thing 2TWENTY SEVEN times
December 28th – Do Thing 1 & Thing 2TWENTY EIGHT times
December 29th – Do Thing 1 & Thing 2TWENTY NINE times
…hang in there, you got this…

December 30th – Do Thing 1 & Thing 2THIRTY times
December 31st – Do Thing 1 & Thing 2THIRTY ONE times

What Do I Do?

I support you in the challenge. My goal is for you to reach your goal ~ An Attitude of Gratitude. I love this kind of stuff and truly believe it makes a difference. Recently, several people shared with me their desire and difficulty in maintaining a gratitude journal. The barrier was not expressing gratitude but instead journalling. So, this is my solution, a month long Attitude of Gratitude Challenge with built in support, reminders, tips, accountability and community.

Sign Up ~ Get Support Creating An Attitude of Gratitude

There are two ways to sign up for the challenge. How you sign up determines how you get your support.

1. Sign Up & Receive Emails

Enter your info and receive daily email reminders including inspiration, tips and mighty words of wisdom that are guaranteed to earn me an expression of gratitude from you. Woohoo, well on our way to success!

Create An Attitude of Gratitude

**After clicking Submit, you will receive emails to Confirm your Subscription to this list and to prove you are a real Human. This is to protect you and others from being signed up for things you do not want.

2. Join the Facebook Group

Click here to access and join the Create an Attitude of Gratitude Facebook group. Support is posted every day beginning 01 December.

Summing It Up

This is the 2021, December, 31-Day Challenge. The goal is to Create an Attitude of Gratitude that extends into 2022! Each day YOU express and inspire others to show gratitude. Each day I provide reminders and support to keep you going. It’s that simple. No cost and tons of value. Share it with your friends and family. Let’s see if we can influence ourselves, each other, our community and the world.

Thank you! Thank you! Thank you!


01 December ~ Defining An Attitude of Gratitude

Congratulations!  You did it.  You committed to Creating an Attitude of Gratitude during December. 

Today is just the beginning.  It’s all about baby steps. 

Goal for 01 December – Show ONE expression of gratitude and “earn” ONE expression of gratitude. 

But wait! What is an expression of gratitude?  Seriously, what does that mean to you?  Is it a thank you? A smile? A laugh? You gotta know what it is to be able to do it. 

Feel free to scroll down and add comments below.  What does “an expression of gratitude” mean to you? Let’s build “an expression of gratitude” together.


02 December ~ Got Questions …

I love questions and appreciate concerns about correctly meeting the Thing 1 and Thing 2 requirements each day.  These are real questions from real participants and not actors.

Question #1
Can Things 1 or 2 be the same things with the same people but on different days, or the same things with different people on the same day?”

Meg Response: Yes & Yes.  They can be the same things with the same people on the same days, or different things with different people on different days. 

If it feels like gratitude count it. 

Question #2
“Dumb question on my gratitude.  I’m unclear on how to earn my gratitude” 

Meg Response: I was at Cup Of Joe today getting a coffee.  I held the door for someone, and they thanked me.  My act of kindness toward him earned me an expression of gratitude. 

Anyone else up for sharing suggestions of “earning gratitude”? Please add your thoughts in the comments below.

Goal for 02 December – Show TWO expressions of gratitude and “earn” TWO expressions of gratitude. 

Enjoy!


03 December ~ To Track or Not To Track …

Several of you ask, “Where do I record my Thing 1 and Thing 2 each day?”

Meg Response:  That is completely up to you.  If you enjoy tracking your Thing 1 and Thing 2, do it!  It’s probably not necessary this early in the month but it’s gonna get crazy by the end of the month.  If you are not a fan of tracking, don’t do it.  Keep up with it in your head and estimate when you hit the goal for the day. 

Here are a few ideas for tracking your success each day:

  • Create a spread sheet with all the details
  • Text yourself with the details of each Thing 1 and Thing 2 as they occur throughout the day
  • Add hash marks on your calendar each day for expressions and earnings of gratitude

Goal for 03 December – Show THREE expressions of gratitude and “earn” THREE expressions of gratitude. 

YOU’VE GOT THIS!!!


04 December ~ Gratitude Is Good For Body, Mind & Relationships

For more than a decade, Robert Emmons has studied the effects of gratitude on physical health, psychological well-being, and relationships with others.

He reports that when people keep gratitude journals for just three weeks, the results are overwhelming. They’ve studied more than a 1000 people, from ages eight to 80, and found that people who practice gratitude consistently report a host of benefits:

Physical

  • Stronger immune systems
  • Less bothered by aches and pains
  • Lower blood pressure
  • Exercise more and take better care of their health
  • Sleep longer and feel more refreshed upon waking

Psychological

  • Higher levels of positive emotions
  • More alert, alive, and awake
  • More joy and pleasure
  • More optimism and happiness

Social

  • More helpful, generous, and compassionate
  • More forgiving
  • More outgoing
  • Feel less lonely and isolated.

He believes the social benefits are especially significant because gratitude is a social emotion. He sees it as a relationship-strengthening emotion because it requires us to see how we’ve been supported and affirmed by other people.

Goal for 04 December – Show FOUR expressions of gratitude and “earn” FOUR expressions of gratitude. 

LET’S LOWER THAT BLOOD PRESSURE, FEEL MORE JOY, AND SHOW MORE COMPASSION!


05 December ~ Gratitude In Action

Welcome to Sunday.  This video is the best!  Seriously, if you haven’t invited a friend, family member, coworker, etc. to join you in the Attitude of Gratitude challenge, this video may change that.  It’s longer than I typically share (7:13 minutes) but it’s totally worth it.  I promise!  You can thank me later.    

Check out the video. Click here ~ An Experiment in Gratitude | The Happiness Project

Scientists have scientifically proven that one of the greatest contributing factors to overall happiness in your life is how much gratitude you show.

Goal for 05 December – Show FIVE expressions of gratitude and “earn” FIVE expressions of gratitude. 

It’s never too late to Create an Attitude of Gratitude. Invite a friend to get involved today!


06 December ~ Saying Thank You is Good for Business

When was the last time you said thank you to a colleague? According to research by psychologists Adam Grant and Francesca Gino, a thank you can go a long way. Especially if you are in a supervisory position, expressing your thanks for a job well done can make your employees feel a strong sense of self-worth and confidence. The study also revealed that being grateful has a ripple effect, leading to an increase in trust between colleagues and more initiative to help one another out.

~ taken from a Happify Daily post

Goal for 06 December – Show SIX expressions of gratitude and “earn” SIX expressions of gratitude. 


07 December ~ Creating a Buzz Around Gratitude

We are so doing this!  Here we are SEVEN days into the challenge.  I know, we got a long way to go but we are doing this.  Thank you so much for your participation and enthusiasm.  The comments on both Facebook and the PWS Health + Happiness blog are fabulous.  Not only are you sharing but you are generating more discussion.  You are commenting on each other’s comments. The best!

Fun little side note, on Day 1 of the challenge, Margot Lester was a guest of Mr B’s on WHUP’s 3-D News.  Both were shocked to find that the other was participating in the Create an Attitude of Gratitude challenge.  Check out their conversation –> Click here for the show. They say my name several times. Thank you Margot and Mr B. I appreciate your gratitude.  These two super cool people were so filled with gratitude it was a little crazy.  Margot and Mr. B are doing great things and earning more gratitude than they can count. 

Goal for 07 December – Show SEVEN expressions of gratitude and “earn” SEVEN expressions of gratitude. 

Feel free to share your gratitude giving and earning stories in the comments. 

Big gratitude filled hug to everyone!


08 December ~ It’s Never Too Early to Start Practicing Gratitude

Create an Attitude of Gratitude ~ 08 December

Psychologist and researcher Jeffrey Froh created and implemented a gratitude curriculum for kids aged 8 to 11. The youngsters who received the lessons showed an increase in grateful thinking, appreciation and positive emotions as compared to their classmates who did not partake. The lessons had long-lasting effects, with differences between the two groups at their greatest five months after the program.

Start Today: Lead by example and introduce the concept of gratitude to young people around you. At your next meal where kids are present, go around the table and say something that each person is thankful for—we bet the answers will move you!

~ taken from a Happify Daily post

Goal for 08 December – Show EIGHT expressions of gratitude and “earn” EIGHT expressions of gratitude. 

Reminder: It’s also never too late to join the Attitude of Gratitude Challenge.  Share it with a friend.  Access to daily inspirations is always here. 


09 December ~ What Does Gratitude Look Like in Your Life?

Feel like sharing?  Whether a picture or a brief story, tell/show us about gratitude in your life.

For me, every day I wake up and go to bed with two of my greatest sources for expressing and earning gratitude. While sheltering in place and now working from home, constant gratitude. I scratch behind ears or rub a belly and there is a purr of gratitude. They cuddle up to me for a movie and I purr with gratitude. Love these girls!

Share a picture or a story in the comments.

Goal for 09 December – Show NINE expressions of gratitude and “earn” NINE expressions of gratitude. 


10 December ~ Gratitude Can Boost a Romantic Relationship

While being grateful is good for you, being on the receiving end of it can do wonders for your romantic relationships! A recent study found that after receiving gratitude, participants noticed that their partner was more responsive to their needs and overall more satisfied with their relationship. Gratitude was shown to have had a long-term effect that was seen six to nine months later.

Start Today: While mornings can be a hectic time before heading out of the house, make it a point to tell your partner how much you care about them.

~ taken from a Happify Daily post

Goal for 10 December – Show TEN expressions of gratitude and “earn” TEN expressions of gratitude. 

YAY! Gratitude benefits everyone!


11 December ~ Notes from Your Friends in Gratitude

Happy Day 11! The plan was to copy and paste a lovely gratitude picture and quote for Day 11. I couldn’t do it. After reading your comments, the “famous” quotes seemed cheesy. So … instead, here are a few notes from your fellow Attitude of Gratitude friends.

I’m enjoying the gratitude practice.  As I suspect you knew, it has become a rolling wave of kindness and encouragement.  My fav moments are of shared gratitude (we are so lucky to be under this moon or seeing these lights or just together . . . )

A Friend in Gratitude

Had a good Challenge day with a realization: Sometimes the benevolent (gratitudinous?) actions we take yield gratitude in the most subtle ways, often missed if one isn’t paying attention. Gratitude just for acknowledging someone who may feel unacknowledged in the world. Sincere gratitude for sharing helpful information with people even if a casual “thanks” is the most direct appreciation they can muster. Gratitude for just being there or listening when those commodities are in short supply, whether or not a formal expression of gratitude is forthcoming. I’ve had a lot of superb interactions today that would have passed by without notice had I not been clued into what was really being communicated. At first I wondered whether to count some of them, but then it became clear: yes! It’s really quite amazing.

A Friend in Gratitude

I feel there is an extra foot in my step when I sense gratitude- it just becomes contagious. When someone compliments my creative endeavors it fills my cup. A full cup- or even half full is so fulfilling .

A Friend in Gratitude

I am beginning to see that I just have to notice what is happening and what I am doing during the day. I’m sure as the days go on there will be more of a need for intentional actions but for day 3 I’m just noticing. Being aware of trying to do this is a little hard but keeps my mind off the old reruns of other thoughts.

A Friend in Gratitude

Goal for 11 December – Show ELEVEN expressions of gratitude and “earn” ELEVEN expressions of gratitude. 

Go out into the world and do good things my amazing Friends in Gratitude!


12 December ~ Imagining Your Best Gratitude

Each day in December, we show expressions of gratitude and we “earn” expressions of gratitude. There’s also discussion around “feeling” gratitude. Let’s talk about that more later. For today, close your eyes (but not yet finish reading this first) and imagine either (1) expressing (2) earning or (3) feeling, the best gratitude ever. What does that mean? I don’t have a clue. It’s your imagination. Give it a try and see what happens. What does your imagination create for the best expression, earn or feel of gratitude?

Next, if not today, one day this week, go for it! Give it your all. Live your best gratitude. Enjoy!

Goal for 12 December – Show TWELVE expressions of gratitude and “earn” TWELVE expressions of gratitude. 


13 December ~ What Does Gratitude “Feel” Like?

Someone asked if I participate in the challenge or just create it.  It is not possible for me to create each day’s post without participating.  Typically, I am a day ahead of you because it’s how it works for me.

First, you need to know my approach to the challenge.  Each day, the alarm goes off and I start the day expressing gratitude.  Yes, when the alarm goes off Monday, I will send out into the world 13 expressions of gratitude.  Using my fingers to count each expression.  Of course, throughout the day there are more spontaneous expressions, but no counting required.  The Thing 1 goal is met! 

Turn up your volume.

Second, when doing this on Sunday morning, the feeling of gratitude was incredibly strong.  Do we really feel gratitude in our heart?  It sounds ridiculous, but truly, in the area I identify as my heart, I felt good things.  The perfect illustration came to my mind.  Happy to find this short clip that captures it like I felt it.

Third, and the question for today … Where (or maybe how) do you feel gratitude?  No response required unless you feel like sharing.  Today or every day, notice when expressing gratitude how you feel it in your body? 

Goal for 13 December – Show THIRTEEN expressions of gratitude and “earn” THIRTEEN expressions of gratitude. 


14 December ~ Be Social About Your Gratitude Practice

Our relationships with others are the greatest determinant of our happiness. So it makes sense to think of other people as we build our gratitude. Robert Emmons (we mentioned him on 04 December) suggests that focusing our gratitude on people for whom we’re thankful rather than circumstances or material items will enhance the benefits we experience. And while you’re at it, why not include others directly into your expression of gratitude? You could write a gratitude letter to someone who had an impact on you whom you’ve never properly thanked. You could also share the day’s grateful moments around the dinner table. The conversations that follow may give you even more reasons to give thanks.

~ taken from a Happify Daily post

Goal for 14 December – Show FOURTEEN expressions of gratitude and “earn” FOURTEEN expressions of gratitude. 


15 December ~ Observing Gratitude (or is this eavesdropping or even stalking)

Okay, when it comes to the challenge, I don’t know if this gets you any credit.  It’s definitely not a Thing 1 or a Thing 2.  Maybe it can be bonus credit.  Here goes …  Next time you are around a group of people, listen to their conversation, notice the gratitude.  I was treating myself to fancy cup of coffee recently and I sneaky listened to the gratitude in the coffee shop.  I was not expressing or earning but I felt the gratitude.  What do we call this?  Passive gratitude? Secondhand gratitude?  Notice how it impacts you. 

Goal for 15 December – Show FIFTEEN expressions of gratitude and “earn” FIFTEEN expressions of gratitude. 


16 December ~ Time To Mix It Up?

Congratulations!  You’ve completed two weeks of the challenge.  How’s your attitude?  Are you feeling the gratitude grow?  From your comments and our conversations, there are a variety of experiences.  Some of you are getting in a groove, some are struggling to find your way, and some are enjoying a deep philosophical gratitudinal experience.  Whatever the experience – WARNING: The challenge may become more challenging.  The novelty could begin to subside.  There may be a twist to the challenge. Maybe not. 

If you need a booster, try something different.  If you’ve been basking in the glow of simply noticing all the gratitude that already existed, maybe try going out of your way to express gratitude.  Go out of your way to earn an expression of gratitude.  And if you’ve been the gratitude warrior, creating super special moment of gratitude, try settling in and noticing the gratitude that exists in everyday moments. 

If you think this is a rotten idea, ignore me and keep on keeping on!  Keep calm and gratitude on!

Goal for 16 December – Show SIXTEEN expressions of gratitude and “earn” SIXTEEN expressions of gratitude. 


17 December ~ You Got This!

Okay Y’all! Here we are. We are officially more than half way though the challenge. Do you have this? I believe that you do!!!! When the challenge is over, how do you maintain your Attitude of Gratitude? Think about it now. Share your ideas. 2022 is not so far away and I believe we are making a difference. How do you recommend we keep this attitude of gratitude going? Hugs to you all. I know that this is not as easy as I make it sound. Thank you for sharing your stories with me. I am honored by your trust and wish I could make it easier for all of us. Happy December 17th. Do good things my friends.

Goal for 17 December – Show SEVENTEEN expressions of gratitude and “earn” SEVENTEEN expressions of gratitude. 

Yes, you got this! Share how we can all get this!


18 December ~ Talk to Someone about Gratitude Today!

That’s it.  Today, enjoy a conversation with someone about gratitude.  Maybe you share about the Create an Attitude of Gratitude experience.  Ask what gratitude means to them.  Notice what happens. 

Goal for 18 December – Show EIGHTEEN expressions of gratitude and “earn” EIGHTEEN expressions of gratitude. 


19 December ~ Feel Like Singing A Little Gratitude?

So many good songs to get the Attitude of Gratitude flowing! This one gets me every time. Share a song if there’s something that gets you into the gratitude groove. Several years ago, an amazing group of people gifted me with a Gratitude playlist. For those people and the playlist I am forever grateful. What songs would be on your personal gratitude playlist? Click here for one of my favorites.

Goal for 19 December – Show NINETEEN expressions of gratitude and “earn” NINETEEN expressions of gratitude. 


20 December ~ A Gratitude Meditation

Several of you requested a short gratitude meditation.  It would be the best if I created one for you, but I took the easier way out and did a little searching on YouTube. You can find meditations for everything.  This is a 4.5 minute meditation.  In the beginning, she asks that we think of something for which we are grateful and to “step into that feeling of gratitude”.  Her choice of words made me think of many of your comments about an increased awareness of gratitude and the overwhelming feeling.  The meditation is a great reminder that we can gather up these feelings anytime and enjoy the sensation of gratitude.  Maybe check it out.  I think it’s worth it. 

Click here for the gratitude meditation. 

Goal for 20 December – Show TWENTY expressions of gratitude and “earn” TWENTY expressions of gratitude. 


21 December ~ For Real Y’all, How’s It Going?

Today’s reminder is a comment from one of our fellow Attitude of Gratitude challengers. Her honesty is so awesome. Let’s get real! Thing 1 and Thing 2 – 22 times!?!?! That’s a big deal. Also, it’s the 22nd of December. I don’t about you but the hustle and bustle is real. Thank you Mary for your comment and for today’s reminder.

I had a busy week of social gatherings to mark the holidays. I lost my practice of gratitude in my effort to be festive. I felt gratitude swoosh back into my life this morning as I took the time to listen to the day 20 meditation. I realize that my new practices are sometimes pushed aside by old habits of interaction and the new ways of gratitude and mindfulness are in their baby stages of development in my life. I’m so grateful for this revelation that came like a steam roller into my consciousness. So grateful.

~ Mary

If you’ve ever attempted a mediation practice, then you know that when you get distracted from your “anchor/focus/home base”, the goal is to notice you are distracted and start over. You don’t get mad at yourself, throw in the towel or give up. You simply begin again. Thank you Mary for the reminder to simply “Start over.”

Goal for 21 December – Show TWENTY-ONE expressions of gratitude and “earn” TWENTY-ONE expressions of gratitude. 


22 December ~ Personal Gratitude

I don’t typically do this, but I figure why not. Tuesday was a good day.  And I’ll share a few things that provide an abundance of gratitude in my life.  Today, (22 Dec) is my mom’s birthday.  I love you Mom!  Thank you for being and for creating me.  Thank you, Dad, for your help with that and for many other things as well.  Thank you to the lovely town that provides me love, support, and friendships.  I am grateful to be in a script reading of “A Christmas Story” tonight at Yonder.  The place and friends that have supported me through the most challenging time I’ve ever known.   I am grateful to the amazing friends and family that shared the Solstice with me.  There are not enough days in December for me to express all the gratitude in my life. 

Wow!  That was a ramble.  If you feel like sharing, what are you grateful for today?

Goal for 22 December – Show TWENTY-TWO expressions of gratitude and “earn” TWENTY-TWO expressions of gratitude. 

You can do it!


23 December ~ The Gratitude Tally

Many of you asked me since 01 December … Does this count?  How about that?  Do I have to say something to someone for gratitude to count?  Can I count the same thing twice if it’s on different days and with a different person at a different time of day?  Never did I expect so many questions.  Here is a question for you! 

At the fire station in Hillsborough, there is a tree with hats, scarves, and gloves for the winter.  Each includes a note that if you need it, take it.  Most items look handmade.  Think about all the gratitude.  Who had the idea?  Is that an expression of gratitude for the community?  Who made or purchased the items?  Expression of gratitude?  What about earning the gratitude?  Someone made the scarf and the person that takes it from the tree appreciates it. Is the maker/purchaser earning gratitude.  If the maker/purchaser doesn’t hear ~Thank you! ~ is gratitude earned? 

And then what about those of us that walk by the tree every day and feel the gratitude from the giving tree that provides warmth.  Maybe we should be counting expressing, earning and feeling gratitude.  I think it all counts!

What do you think?

Goal for 23 December – Show TWENTY-THREE expressions of gratitude and “earn” TWENTY-THREE expressions of gratitude. 


24 December ~ What’s Your Biggest Challenge Today?

If you are all about the number (24 Things 1 and 2), go for it! Count your expressions and earns and maybe feelings of gratitude. If in your personal challenge you aren’t tracking and instead are choosing to notice (without tracking/counting) expressions and earns, that’s great too! Do it your way. For many of us the next few days are going to be completely out of our normal routine. Possibly days off from work, traveling, visitors, up late, up early, kids out of school, etc. There is an entire new twist thrown into your challenge. Notice how the change in routine impacts your Attitude of Gratitude. Is it easier to be aware? More challenging? Is there more gratitude to feel? Is change a barrier or fueler for your attitude? If you feel like sharing, please do. Love to hear what’s happening with your Attitude of Gratitude.

Goal for 24 December – Show TWENTY-FOUR expressions of gratitude and “earn” TWENTY-FOUR expressions of gratitude. 


25 December ~ How About Another Gratitude Song?

These daily posts were initially intended to simply be reminders … “Hey, don’t forget you are committed to a gratitude challenge.” They’ve become more than that for many of you and for me as well. Some of you are big music people. I love music but typically it is because it has a special story in my life or it moves me. This song is both. It was shared by someone very special to me and it was on the Gratitude Playlist that I mentioned on 19 December. Also, it is so incredibly moving. Hope you enjoy. Click here to listen and enjoy.

Goal for 25 December – Show TWENTY-FIVE expressions of gratitude and “earn” TWENTY-FIVE expressions of gratitude. 

Merry Everything and Happy Always!


26 December ~ Making The Transition From Challenge to Daily Living

Here we are. The final week of The Challenge. Some of you struggled to keep with it. You faced challenges. You over thought it. You woke up to the gratitude that exists in your life. Yippee-ki-yay, some of you are gratitude warriors. The month has been more eye-opening than we imagined. So how do we keep it going?

Today, pay extra attention to how it feels to express, earn, notice, and/or experience gratitude. Many of you have shared how wonderful it is to be grateful, to appreciate something or someone and be appreciated. When you experience that wonderfulness, what do you feel in your body? Is it a warmth in your heart? A smile on your face? A bounce in your step?

If you are willing to share it in the comments, it would be great to hear from you.

Goal for 26 December – Show TWENTY-SIX expressions of gratitude and “earn” TWENTY-SIX expressions of gratitude. 


27 December ~ What Is The Impact of a Month of Gratitude?

It may sound a little dramatic but think about it, How has a month of noticing gratitude each day impacted your life?

None.

A game changer.

Some of my relationships are different.

I smile more.

I worry less.

_____________________________________________
(Fill in the blank.)

One more question. How important is that impact? On a scale of 1-10. One being not at all. Ten being super important. Is this something you want to continue doing? How much does it matter?

Goal for 27 December – Show TWENTY-SEVEN expressions of gratitude and “earn” TWENTY-SEVEN expressions of gratitude. 


28 December ~ What Does It Take To Maintain Your Attitude of Gratitude?

An Attitude of Gratitude … You know how it feels. The impact is pretty freaking powerful. So, what does it take to maintain your attitude of gratitude? Yesterday, you realized the impact. You know it matters! You want to take your attitude of gratitude into 2022. You want to realize the long term impact.

Question for today ~ How confident are you that you can keep this new attitude going? Scale of 1 – 10 again (1 – very little confidence, 10 – super duper confidence). How confident are you that you can continue to express, earn and feel gratitude throughout your day, your week, your year?

Give it some thought as you complete today’s challenge. Once again, share your thoughts if you like.

Goal for 28 December – Show TWENTY-EIGHT expressions of gratitude and “earn” TWENTY-EIGHT expressions of gratitude. 


29 December ~ If You Didn’t Watch This, Check it out!

My plan for today was a summary of our month. Sometimes, plans change. Instead, this is a re-post of a video shared on 05 December. No one commented. How could no one comment? It get it, a 7-minute video is not a short amount of time. I love this video. It is based on a research study and it it is all about the impact of expressing gratitude on your happiness. “Psychologists have scientifically proven that one of the greatest contributing factors to overall happiness in your life is how much gratitude you show.”

Click here and enjoy a 7 minute video ~ An Experiment in Gratitude | The Happiness Project. Maybe even try the experiment and see what happens. It’s worth it!!

Goal for 29 December – Show TWENTY-NINE expressions of gratitude and “earn” TWENTY-NINE expressions of gratitude. 


30 December ~ Creating An Attitude of Gratitude, Our Month Long Practice

We’ve spent a month focused on gratitude! We’ve imagined our best gratitude. We’ve defined it, noticed it, counted it, “warriored” it, struggled with it, felt it, sung about it, talked about it, learned about it, stalked it, been surprised by it and who knows what else. It’s been a month full of gratitude. You know the impact of a daily gratitude practice. Now what? It’s 30 December! How do we keep it going? How will you keep it going? If you’ve got ideas, share in the comments. Let’s stick with this!

Goal for 30 December – Show THIRTY expressions of gratitude and “earn” THIRTY expressions of gratitude. 


31 December ~ Go for It!

Here we are 31 days of gratitude. Today, go for it! Regardless of what you’ve done all month, give it your best shot today. Feel it, express it, earn it! Whatever works for you. This is the grand finale for 2021. See what you can do today. Thing 1 and Thing 2 – 31 of each for me today. Have fun with it. Make it a gratitude party. Let’s make this practice stick. Let’s kick off 2022 with an Attitude of Gratitude!

Goal for 31 December – Show THIRTY-ONE expressions of gratitude and “earn” THIRTY-ONE expressions of gratitude. 


01 January 2022 ~ Bonus Day & Bunches of Gratitude From Me To You

I went for it! With confidence, there were more than 62 feels of gratitude in my final day of 2021. Expressions? Earns? I am not sure. My heart, my life, my attitude is full. All around me, I see things that inspire and fill me with gratitude. Truth is, I needed this challenge. Maybe I’ve been taking all the goodness for granted. Thank you! Thank you! Thank you for participating. Thank you to those that quietly participated and to those that shared your experiences. Every sign-up, click, read, comment, text, email, conversation … it is all appreciated. For me this is the best December challenge yet. 2021 … a tough year and an awesome December challenge.

If you feel like a gratitude conversation, send me an email or post on our Facebook group. Everyday, each of us has something for which we are grateful and each of us appreciates a reminder. Happy New Year! Love and appreciation to you all!


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Meg Poe

Meg Poe is The Coaching Yogi, founder and owner of Poe Wellness Solutions, Integrative Health Coach and teacher of movement and mindfulness. She graduated from UNC-Chapel Hill with a Masters in Exercise Physiology, is a Duke University certified Integrative Health Coach and a 500 hour Registered Yoga Teacher. As a National Board Certified Health and Wellness Coach, Meg partners with individuals and groups as they wake up to their mind, body, life, health and happiness. Partnering with people to live their optimal health and happiness is my passion. Let’s do this! Check out the 1:1 Coaching page and schedule a free 30-minute informational call today.

22 thoughts on “How To Create an Attitude of Gratitude – Join The Challenge”

    1. Hi Gennie,
      Zach coming over is allowing you to feel gratitude. That’s awesome. And sounds like he is definitely taking action to “earn” your expression of gratitude. Sounds like he is a great candidate for the challenge. Hope your phone is fixed. Thank you for sharing your story.
      In gratitude,
      Meg

  1. Day One – I told a co-worker who has a bright shining spirit that I was so glad she was back to work after a bout with a cold. She told me with a sweet smile that she was glad to see me too!

    1. Hi Pat,
      Sounds like you both were expressing gratitude for each other. I wanna work where you work! Thank you for a great example of expressing gratitude.
      Meg

  2. Today’s gratitude is for a task done – my daughter, son-in-law and son carried every tub of “stuff” down from my attic this morning. They were huffing and puffing but they did something for me that I could not physically do for myself.. I told them how much I appreciated them over and over. I am very glad to have this task done so quickly and with so much graciousness on their parts.

    1. Hi Mary,
      So they earned it and you expressed it. A task done and gratitude flowing. A perfect example of the challenge. How wonderful to be aware of it all.
      Flowing with Gratitude,
      Meg

  3. This morning (8:30AM) at Food Lion checkout, I said: Thank you and enjoy your day. I typically don’t say: Enjoy your day. The cashier said: “Thank you, no one has ever said that to me. Thank you and you enjoy your day. I am going to say that to everyone today.”

    1. Hi Elizabeth,
      That’s the best story! Today at 8:30 AM, you expressed gratitude, did something that encouraged an expression of gratitude and you potentially created a flow of gratitude at the Food Lion and beyond. You go! This is impressive. Thank you so much for sharing. LOVE IT!
      I miss seeing your face. <3
      Meg

  4. Day 3 – I am beginning to see that I just have to notice what is happening and what I am doing during the day. I’m sure as the days go on there will be more of a need for intentional actions but for day 3 I’m just noticing. Being aware of trying to do this is a little hard but keeps my mind off the old reruns of other thoughts.

    1. Hello Mindfulness Master Mary!
      So, you are just going through the day being present and noticing moments of gratitude. And you are already aware you may need to be a bit more intentional as things get more challenging. This means that next year you create the challenge for everyone and I participate.
      Thank you for sharing your observations!
      Meg

  5. This is tough. I missed two days. I did not forget. Instead, I could not think of anything. I’m overthinking this I know. Still….

    1. Hi Jerma,
      Thank you for sharing that it’s tough. I agree. Not that you asked but here are a few tips and things I am learning as people share their experiences.
      1. This reminds me of the mindfulness exercises we did several years ago ~ Noticing The Color Blue, Leave The Space Cleaner Than When You Arrived, Mindful Eating. Strategies you used to remember those activities may help here.
      2. Some of your fellow Gratitude Friends are simply noticing gratitude/appreciation that was there all along. I have no doubt you are constantly showing appreciation in your life.
      3. Others are on a mission. Today, I called someone a Gratitude Warrior. She is searching out opportunities to appreciate people and in return she is earning gratitude/appreciation with a returned Thank You or a big smile.
      4. What would happen if you stopped “thinking about” gratitude and started “feeling” gratitude?
      Thank you again Jerma! Enjoying feeling grateful.
      Meg

  6. This is another Food Lion story. I asked a guy if he could help me with a beer purchase. He shouted to another employee to help us. Neither was helpful but they so wanted to help. I appreciated that! It looks like we can find a lot of gratitude and show a lot of appreciation at F.L. stores….maybe just grocery stores.

    1. Hi Gennie,
      Maybe we are creating a situation of “What you look for is what you get.” In a quest to offer and earn gratitude, it’s every where ~ including the beer isle at the Food Lion!? What would happen at a different store? Create the same scenario at a different store and report back to us.
      Thank you!
      Meg

  7. Thank you for these daily reminders. 😊 They’re very encouraging. I don’t always meet the number-specific goal for the day. However, I keep it mind throughout the day and strive for the best. Additionally, I seem to spend a lot of energy these days expressing gratitude to a specific person (The love of my life for over 50 years).
    The participant comments are very helpful, too.
    Thank you for sharing this exercise. 🤗

    1. Hi Nancy,
      You are very welcome! I am happy you are participating and experiencing success. “Keeping it mind throughout the day…” was my hope for everyone when creating the program. Agreed, comments from others are super helpful. It’s easy to get stuck in a routine. Hearing someone else’s approach can fuel creativity.

      “Love of your life for over 50 years.” You are the winner of all challenges.

      Thank you for your Attitude of Gratitude!
      Meg

  8. I had a busy week of social gatherings to mark the holidays. I lost my practice of gratitude in my effort to be festive. I felt gratitude swoosh back into my life this morning as I took the time to listen to the day 20 meditation. I realize that my new practices are sometimes pushed aside by old habits of interaction and the new ways of gratitude and mindfulness are in their baby stages of development in my life. I’m so grateful for this revelation that came like a steam roller into my consciousness. So grateful.

    1. Hi Mary,
      You may have earned all of my 20 appreciations with your comment and your honesty. I imagine many of us are letting the attitude of gratitude practice take to the back burner as we get further along in the month. The neural pathways of older habits are far more deeply flowing in our brains. Creating new habits is challenging. Of course we get knocked off our path. Congratulations for recognizing the bump and getting steamrolled back to your new practice. In one moment you both expressed gratitude (grateful for the recognition) and earned gratitude (getting back to your new practice) and it didn’t involve anyone but yourself. Oh plus all you earned from me.
      Forever your friend in gratitude and mindfulness!
      Meg

  9. Today is my birthday. I am grateful to be alive. I am grateful for my daughters, my grandchildren and my great-grandchild. I am grateful for each of my friends. Life has, at times, been tough but mostly it has been rewarding. For that I am extremely grateful. Merry Christmas to all!

  10. Jan 1 2022
    Another start to a new year. I thought I would start this year by expressing gratitude to Meg for this whole project. It has been challenging to me just because of my general thinking practices – this required a total shift in the way I usually deal with the world. And so – “a game changer” . My change pattern is come in contact with a new way to process – be amazed that it’s so positive – start with excitement – get bogged down – lose my intention work to change – recognize the jog back to the new, positive way to address my thoughts and actions – gradually change and recognize the change. And then repeat – for years.
    Thank you, Meg, for the process, the intro to this new behavior, your commitment to the project and us, and for a positive way to begin 2022.

    1. Hi Mary,
      You are without a doubt my strongest partner in mindfulness. What do we do when we get distracted? We notice. We gently return our focus and start again. We are experts!

      Thank you for joining the December Challenge. Thank you for your insights, your comments, your curiosity and constant commitment. Most of all, thank you for your friendship!

      Always partners in mindfulness,
      Meg

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