The GratiChallenge: 5 Minutes to a More Grateful You

The GratiChallenge: 5 Minutes to a More Grateful You

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Gratitude. One word: a lifetime of benefits.

Sometimes, all it takes is five minutes of gratitude to remember all of the things we are grateful for.

That’s the GratiChallenge.

All you have to do is pick one of the following five topics and make it your own.

Are you ready?

1. Offer an unexpected “thank you.”

Everyone loves to be appreciated. Today, take a minute to really thank someone. It could be that favorite smiling cashier or the kind barista who always makes your morning coffee just right. It could even be someone in your own household who needs a little extra TLC.  Anytime you thank someone, it makes their day better. And best of all, it makes you feel good.

2. Make a list of five things that you are grateful for today.
Take out a piece of paper and list five things that you are grateful for today. It could be as simple as great weather or an unusually quick morning commute.  Put it in your wallet or pocket. Then go back and read your list three times throughout the day. You’ll be amazed at how this simple act pulls you into a positive frame of mind all day long. (P.S. You don’t have to stop your list at five. If more things come to mind, keep on writing.)

3. Send out a “just because” card.
Do you miss good old snail mail? If so, you definitely aren’t alone. Receiving an unexpected card is a rarity these days.  Grab a good one and drop it in the mail to an unexpecting receiver. Don’t fret about what to say. It’s the thought that counts.

4. Take a moment to appreciate the wonders of nature.
Nature is one of life’s most beautiful mysteries. It always knows just how to adjust-be it with the change of seasons or simple caterpillars turning into colorful, complex butterflies. And best of all, it knows how to be imperfectly perfect. Take five minutes to really look at the natural beauty in front of you and mentally appreciate each aspect that catches your eye.  Bet you’ll see a lot that goes unnoticed on a daily basis.

5. Send out a thank you text.

If you’re not into snail mail, a simple text can do the trick. Send out a text to say thank you “just because.”  Chances are you’ll unexpectedly make someone’s day.

I’d love to hear your GratiChallenge stories.  If it strikes your fancy, feel free to comment. And by all means, challenge your friends.

To your mindfulness,

Dr. Marchand




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