Gratitude Challenge



In this guide:
friendly challenges header 1

Invite your friends, family, or community to do a gratitude challenge. It’s a blast, and you’ll even earn rewards!


What is Gratitude?

Vectorfooter divider

Gratitude practice is the act of intentionally focusing on and expressing appreciation for the things that are positive in your life.


This can be done through a variety of methods, such as keeping a gratitude journal, sharing your gratitude with others, or simply taking a few moments each day to reflect on the things you’re grateful for. 


Some people find it helpful to set aside a specific time each day for gratitude practice, such as first thing in the morning or before bed, while others choose to incorporate gratitude into their daily routines in more informal ways.

Health Benefits of Gratitude

Research has shown that gratitude practice can have a number of positive effects on physical and mental health. Incorporating gratitude into your daily life can be a simple and positive way to support your overall well-being.


Some of the potential health benefits of regular gratitude practice include:

Increased happiness and well-being

Gratitude can help you shift your focus from negative experiences to positive ones, which increases mood boosting hormones like dopamine and serotonin, improving your overall sense of well-being and happiness.

Improved physical health

Some studies have found that gratitude practice is associated with a number of physical health benefits, including lower blood pressure, reduced inflammation, and better sleep.

Stronger relationships

Gratitude can help you build stronger, more positive relationships with others by increasing your feelings of connection and appreciation for others.

Improved mental health

Gratitude has been linked to a number of mental health benefits, including reduced anxiety and depression, and increased self-esteem.

The benefits of gratitude will vary from person to person, and it can often take time and a regular practice to see any benefit.

Key Elements of Gratitude

Vectorfooter divider

How does one practice gratitude?

When you’re just starting to practice gratitude you may find it difficult to identify things you’re grateful for without it feeling forced or inauthentic, which may deter you from practicing altogether. 


Here are three key elements that can be helpful in establishing a more regular and genuine gratitude practice:



A key component of gratitude practice is taking the time to reflect on the things that you are grateful for. This can be done through a variety of methods, such as keeping a gratitude journal, sharing your gratitude with others, or simply taking a few moments each day to sit quietly and reflect on the things you are thankful for.




It’s important to approach your gratitude practice with an open and sincere heart. Rather than simply going through the motions, try to be genuinely present and engaged with your practice.




Gratitude practice doesn’t have to be a rigid or formal process. Find what works for you and don’t be afraid to be creative or adapt your practice to fit your needs.

Different Ways to Practice Gratitude

There are many different styles of practicing gratitude, and what works best for you will depend on your personal preferences and needs. Here are a few examples of different approaches to gratitude practice:

Gratitude journaling

This involves writing down a few things that you are grateful for each day, either in a physical journal or in an electronic document. This can be a simple and effective way to reflect on your gratitude and track your progress over time.

Sharing gratitude

Some people find it helpful to share their gratitude with others, either through verbal appreciation or through handwritten notes or cards. This can help to strengthen relationships and cultivate a sense of community.

Gratitude meditation

This involves taking a few moments to sit quietly and focus on the things you are grateful for. You can do this through a variety of methods, such as repeating a mantra or visualization, or simply sitting with your gratitude in a mindful and non-judgmental way.

Gratitude in daily life

Another approach is to try to cultivate an attitude of gratitude in your everyday life, rather than setting aside specific times for formal practice. This might involve making a conscious effort to notice and appreciate the good things in your life as they happen, and expressing appreciation to others when appropriate.

"Starting a regular gratitude practice helped create a more positive outlook on my life and noticeably improved my mood."

– MasterHealth community member

How to Build a Gratitude Practice


Start small

It can be overwhelming to try to establish a new habit all at once. Try starting with a short, manageable practice, such as spending a few minutes each day writing down one thing you are grateful for. As you become more comfortable with the practice, you’ll find it easy to gradually increase the length and frequency of your gratitude sessions.


Find a routine that works for you

Consider when and where you are most likely to stick with your practice, and try to make your gratitude sessions a regular part of your routine. Some people find it helpful to set aside a specific time each day for gratitude practice, while others prefer to incorporate gratitude into their daily lives in a more informal way.


Make it meaningful

Approach your gratitude practice with an open and sincere heart. Rather than randomly choosing things to be grateful for because you know you ‘should’ be grateful for them, try to be genuinely present and engaged with your practice. It may help to identify why you’re grateful to make it a more meaningful and rewarding experience.


Be patient

Establishing a new habit takes time and consistency. Don’t be too hard on yourself if you don’t immediately see your perspective shift, and remember that it’s okay to take breaks or modify your practice as needed.

Overcoming Common Setbacks

Vectorfooter divider

Some common setbacks to practicing gratitude include difficulty finding things to be grateful for, feeling like you don’t have enough time for a gratitude practice, and feeling like your gratitude practice is not making a difference.


Here are a few strategies that may help you overcome these challenges:



Be flexible


If you’re struggling to find time for a formal gratitude practice, try finding small ways to incorporate gratitude into your daily life. This might involve taking a few moments each day to reflect on your gratitude, or expressing appreciation to others when appropriate.


Look for the small things


Sometimes it can be difficult to find things to be grateful for when we’re facing big challenges or going through a tough time. In these situations, it can be helpful to focus on the small things that bring joy or bring some sense of normalcy to your life. These could be things like a warm cup of coffee, a beautiful sunset, or a kind word from a friend.


Keep a gratitude journal


A gratitude journal is a simple and effective way to keep track of the things you are grateful for. You can write down a few things you are thankful for each day, or simply jot down a few notes whenever you feel particularly grateful. This can help you see the progress you’re making and stay motivated.


Seek support


If you’re feeling stuck or like your gratitude practice is not making a difference, consider seeking support from others. This might involve finding a gratitude buddy to share your practice with, or joining a class or group to connect with others who are also interested in gratitude.

Common Questions

If practiced inauthentically, gratitude practice can feel forced or insincere, and the benefits may not be fully realized. It’s important to practice gratitude for things that are truly meaningful to you, rather than just going through the motions of listing things to be grateful for.


If overused, gratitude practice can become a form of avoidance or denial, where people use it to ignore or brush off negative or challenging experiences. Instead of processing and dealing with difficult emotions, people may use gratitude practice as a way to distract themselves from their problems, which can lead to further issues in the long run.


Additionally, if people only focus on positive things and ignore or repress negative emotions, it can lead to feelings of guilt and inadequacy.


It’s important to find a balance and practice gratitude authentically, acknowledging both the positive and negative aspects of life, and to use it as a tool to enhance overall well-being, not as a way to avoid dealing with problems.

Expressing gratitude to others is an important aspect of gratitude practice. It can be done in various ways such as verbalizing appreciation, writing a note or letter, showing appreciation through actions, giving a gift, public recognition, and being prompt and sincere.


It’s important to be specific about what you are grateful for and to express your gratitude as soon as possible after the event. The key is to be genuine and heartfelt when expressing gratitude, it will come across as more authentic.

Gratitude can be practiced for anything, big or small, and what one person may be grateful for may not be the same as another person. The key is to find things that are meaningful to you and appreciate them.


Here are some examples of things people often feel grateful for:

  • Good health
  • Supportive friends and family
  • A stable job or source of income
  • A comfortable home
  • Access to education and opportunities
  • Delicious food and clean water
  • The beauty of nature and the changing seasons
  • The ability to travel and explore new places
  • Music, art, and other forms of creativity
  • Moments of kindness and generosity from others
  • Having a pet or companion
  • Having a hobby or interest that brings joy
  • A good book, movie or TV series to watch
  • The freedom and safety to live a peaceful life
  • A good laugh and sense of humor

Gratitude Support Systems

Apps: There are many apps available that can help you learn how to cultivate an attitude of gratitude, and provide guided exercises and reminders to help you stay on track.


Books and gratitude journals: There are many books available that offer guidance on how to practice gratitude, and provide a variety of techniques and exercises to try. The 5 Minute Journal is a popular gratitude journal that only takes 5 minutes of your day!


Classes and workshops: Many studios, gyms, and other organizations offer classes and workshops on gratitude and mindfulness, which can be a great way to learn from an experienced teacher and connect with a community of practitioners.


Online communities: There are many online communities (such as the MasterHealth community) and forums dedicated to gratitude and mindfulness, where you can connect with others who are also interested in these practices and share tips and experiences.


Personalized coaching or therapy: Some people find it helpful to work with a coach or therapist who can provide personalized support and guidance as they develop their gratitude practice.

Text Me the App

Enter your mobile number and we’ll send you a link to download the MasterHealth App.

By providing your mobile number, you agree to receive an automated text message with a link to get the app. Standard messaging rates may apply.