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. 


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. 


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:


  • 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


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


  • 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. 


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!

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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.

14 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,

  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.

  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,

  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

  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!

  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.

  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!

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