30 Day Gratitude Challenge Spend the next 30 days focusing on improving your mental health. Try a new challenge each day and reflect on how it makes you feel. At the end of the challenge, check in with yourself and see which of these activities you would like to add into your routine. 1 Check in on a friend 2 Meditate for 5 minutes 3 PROMPT: What about a time you felt inspired 4 Try to smile more throughout the day 5 Write a note to someone you care about 6 PROMPT: Write down three things you admire about yourself 7 Try to be present with each thing you do 8 Compliment a stranger 9 PROMPT: Write about a time you felt inspired 10 Create a mantra and say it throughout the day 11 Make someone laugh 12 PROMPT: Write about someone you admire 13 Do something nice for a co-worker 14 Spend time with loved ones 15 PROMPT: Write down 3 things you take for granted and how to improve 16 Practice deep breathing for 5 minutes 17 Spend 10 minutes outside in nature 18 Practice self-care 19 PROMPT: Write about where you see yourself in a year 20 Replace all complaints with a positive statement 21 Make someone smile 22 Check in with your feelings throughout the day 23 PROMPT: Write about something new you want to try 24 Notice small gestures others do for you 25 Refrain from negatively speaking about yourself and others 26 Catch up with a neighbor 27 PROMPT: Write down 3 things you like about your job 28 Listen to music without other distractions 29 Spend time alone 30 PROMPT: Write down 3 ways practicing gratitude has helped you so far
