You may have heard, we have been talking a lot about gratitude. If you haven’t seen Louie Schwartzberg’s extraordinary work upon the Guggenheim rotunda, you’ll not want to miss it. We also have an exciting program running right now called the Gratitude Lab. Made possible by the generosity of John Templeton Foundation, we have created 4 beautiful “portals” of gratitude for you to explore and experience: Families, Schools (K-12), Faith (congregations and communities), and College/Universities.

While the results have been beyond moving, we’ve also received a number of requests to create a portal for the individual. In truth, this was an oversight on our part! Of course, we should have provided the option for you, the individual, to dive deep into your own heart.

And so, we have created the following 3-Day Gratitude Challenge just for YOU.

The following can be adjusted in any way you need. The point is for you to have the ability to engender gratitude. Our only hope is that you will take the time to share your experience with us in comments below. Your comments are why we do this!

3-Day Individual Gratitude Challenge

Day 1: For the One You Love

You will need: a notebook or writing paper, writing utensils. You may use any other preferred writing device, as well.

Think of a person you love, who is currently alive. If you prefer, you may select an animal or any living thing.

With that person in mind, consider what they might truly need right now. Expand beyond monetary objects and large purchases to explore simple, experiential gifts, such as friendship, comfort, a good meal. Consider true needs of those where appropriate – a warm coat, toys for children, help with yard work, shoveling snow, running an errand. Consider needs one might be embarrassed to admit – help with reading, tutoring a child who struggles, acknowledgment.

When we think beyond the material and superficial purchases to truly consider how we might improve the life and happiness of this one person we have chosen, what could we provide them right now? Write down specific gifts that you can actually provide within the next 3 days. This might be time, information, company, or perhaps a thing of simple value that is possible for you.

Write down everything you can think of that you, yourself, could do for this person you love.

Your challenge is to do at least ONE of these today! This gift can be anonymous, if you so desire. And, if the gift requires logistics or preparation, the key is to initiate this process TODAY. Make the commitment to give what your heart whispered to your mind, and don’t retreat.

If you can do more than one, do as many items as you can complete today. Make this person feel like it is a National Day in his or her honor!

At the end of the day, write down in your journal:

Successes

How did you respond to this exercise? How did your recipient respond? Were there any funny or endearing moments you’d like to share? What was it like to experience such a concentration on one specific person’s needs?

Why did you choose this person? Write why they are special and deserve your love. Let your heart fill with gratitude for this person in your life, and write how your own gestures of generosity impacted your own feelings of love and gratitude for this person. Did thinking of them and giving to them have any affect on your gratitude for them?

Anything else you’d like to share?

Challenges

Were there any difficulties with this exercise? What did you struggle with, and how did you adjust (or perhaps didn’t)?

Day 2: Personal Gratitude Wall

This day will be about giving thanks.

You will need: Space on a wall or surface to post thank you notes, note paper, writing utensils, tape (preferably the kind that won’t stick to walls… You may also use sticky notes, tacks, or create a large piece of cardboard that can be taped).

Start by writing one thank you note. You may write to a person, living or passed. Write to animals, other living things. Write to yourself. Write to one recipient per note. Start by saying, “Dear ___, thank you for ______.” See where your pen takes you.

You may write more than one, but try to write one note per recipient, and try to be as specific as possible for why you are grateful. Take your time. Be present to your heart’s message. It’s voice will guide you to write the perfect thank you note.

Set a reminder for every hour throughout the day. When prompted, stop to write one thank you note. You are not limited to one, but you are encouraged to create at least one.

See if your list expands or surprises you. See if you struggle or if there are gentle releases? When you think of reasons to acknowledge a person, enjoy the process of reliving that gift they gave to you, for which you are grateful.

Collect and post the thank you notes on your dedicated wall or surface to enjoy and celebrate, and be filled with gratitude! At the end of the day, now that you have this collection of thank you notes upon the wall, you might even want to turn it into art! Frame it or take a picture of it, if inspired!

Successes

Were there any funny or endearing moments you’d like to share?

Challenges

Were there any difficulties with this exercise? Any disruptions, or other interference? We’d love to hear what you struggled with, and your thoughts on any causes, and how you adjusted (or perhaps didn’t)?

Day 3: The Glow of Gratitude

Today we’ll connect gratitude to faith – in whatever way we express our faith. On Day One, we performed generous acts for those we love. On Day Two, we expressed thanks and acknowledgement for those around us. Today, we will dedicate our gratitude to a larger entity. Faith is defined simply as “strong belief or trust in someone or something.” Today, we ask to consider this faith be expanded beyond ourselves to something greater.

For this exercise, you will need: one candle, one candle holder, one lighter. You may use more than one if you wish.

Light your candle first with the lighter. Say to that which you faith in, “Thank You for taking care of [name the recipient from DAY 1] and [name the objects of your thank you notes from DAY 2], and thank you for taking care of me. I especially thank You for ____.” This last line is for you to fill in as you are so inspired. Say the sentence and let the line fill itself.

Express your thanks out loud, and then save a moment of silence, with your candle(s) lit, to give thanks to that which you have faith in, for the gift of your capacity for gratitude. Let the room fill with gratitude.

In the comments below, describe how you carried out this exercise. Include as many details as you are able.

Successes

Did you perceive any difference in your own attitude or demeanor, or any positive ways in which you related to your community or the world around you as a result of this exercise? Were there any funny or endearing moments you’d like to share?

Challenges

Were there any difficulties with this exercise? Any disruptions, or other interference? We’d love to hear what you struggled with, and your thoughts on any causes, and how you adjusted (or perhaps didn’t)?

Any final notes you’d like to share?

Congratulations!

If you would like us to send you a Certificate of Completion (which we offer the other four portals, please email [email protected]!). We will also email you our beautiful Gratitude E-book as our thank you for completing this profound exercise.

If you enjoyed this, please pass it along to anyone who might enjoy or need it.

If you would like to do any of our other challenges, click and enter our Gratitude Lab!