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Challenger’s Journey – Day 7

Vault menu: Home | Instructions | Nutrition | Exercise | Challenger’s Journey | Prizes | Resources | Support

? Welcome to Day 7 of the Challenger’s Journey!

Each day for 8 weeks we’re going to help you think, eat, move, or sleep better.

  • ? Each week we will be focusing on 1 of the 4 pillars at a time.
  • ? Each day we will challenge you to take action with a daily mission that you need to complete.

Here’s a quick snapshot of what Week 1 looks like:

Today’s ? Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • Write down 5 things that you’re grateful for in your Mindset Journal.
  • ? Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.

More ? Info:

Some people view the concept of gratitude as new age hoo-ha reserved for yoga types.

However, science has proven that gratitude can have a powerful impact on how happy and well you feel.

Most relevant to us today is a 2003 study that compared the well-being of participants who either kept a weekly list of:

  • Things that they were grateful for, or
  • Things that irritated them, or
  • Neutral things that happened.

The researchers found that those who kept a weekly list of things that they were grateful for:

  • ✅ Felt better about their lives as a whole.
  • ✅ Were more optimistic regarding their expectations for the upcoming week.
  • ✅ Reported fewer physical complaints.
  • ✅ Spent significantly more time exercising.

These participants weren’t more grateful or ungrateful than anyone else, and they didn’t suddenly have anything to be more or less thankful for.

? They simply spent more time thinking about what they were grateful for and, as a result, they were happier for it.

It’s also rather interesting that those focused on gratitude had fewer physical complaints and spent more time exercising, which in turn can boost mood and create a positive upward spiral.

What are you focusing on?

Every single day, you get to wake up and decide what you’re going to focus on.

This is not necessarily about whether you’re an optimist or a pessimist – rather, it’s about what are you deliberately seeking out.

Are you keeping physical or mental lists of all the things that go well?

Or are you keeping lists of all the things that go badly?

Those who live the wealthiest and most luxurious lives can still be miserable and discontent. Those who live the poorest and most basic lives can still be happy and appreciative.

This is the art of gratitude.

A simple way to get started:

Although many people make gratitude sound like you have to walk around as an eternal optimist being all happy and grateful about every single little thing… This is not necessary.

Simply starting with a quick daily or weekly exercise, as described in the study above, is enough to provide benefit.

We recommend doing it first thing in the morning so that you can put a positive start on the day, but the best time for you will be whenever you can do it most consistently.

  • Grab a pen and a piece of paper, or the notes app on your phone.
  • Find a quiet spot where you can think.
  • Take a couple of deep breathes.
  • Smile. Even if it’s a fake one.
  • Write down 5 things that you are grateful for.

You can make this as simple or as complex as you want.

You can write just keywords or go into more detail.

It can be about everything things like a soft bed or a warm cup of coffee, or it can be about more specific events like what your daughter said to you last night or how well things are going on a specific project at work.

As long as you take a little time to reflect on each one, you’re immersing yourself in positive thoughts which is very beneficial to your mental state.

It is also more beneficial to focus on people, experiences and situations rather than material possessions.

Want to go a bit deeper?

Psychologist Dr. Randy Kamen goes a bit deeper into gratitude in her post “The Transformative Power of Gratitude” where she explains that:

“Our days rarely go according to plan or without unexpected challenges. Some of us can naturally appreciate the sweet moments as they happen throughout the day, while many of us need to cultivate this sense of appreciation.”

She then shares some of the science-based benefits of gratitude that she has collected over the years as well as her favourite gratitude exercises.

Benefits of gratitude:

  • Improved physical, emotional, and social well-being.
  • Greater optimism and happiness.
  • Improved feelings of connection in times of loss or crises.
  • Increased self-esteem.
  • Heightened energy levels.
  • Strengthened heart, immune system, and decreased blood pressure.
  • Improved emotional and academic intelligence.
  • Expanded capacity for forgiveness.
  • Decreased stress, anxiety, depression, and headaches.
  • Improved self-care and greater likelihood to exercise.
  • Heightened spirituality — ability to see something bigger than ourselves.

Gratitude exercises:

  • Keep your gratitude journal by your bedside and each night or morning list 3-5 positive experiences from the day. Elaborate on one of these ideas.
  • Make a ritual of 2-5 minute “gratitude meditations.”
  • Take a few deep breaths before your gratitude exercises to be grounded, present, mindful.
  • Say thank you often — particularly to those who serve you!
  • Linger on thoughts of positive moments from the day.
  • Write down a letter of thanks to someone who has made a difference in your life — give it to them in person if possible.
  • Express gratitude at meals alone or with loved ones.
  • Practice not gossiping, complaining or judging for a day etc.
  • Write down what you appreciate about yourself.
  • Express or show gratitude to your partner and family.

Feel free to experiment with any or all of this, but don’t get too hung up on doing it “perfectly”. That’s not the point. “Something” is better than “nothing”.

If you do one thing today, do the task below.

Today’s ? Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • Write down 5 things that you’re grateful for in your Mindset Journal.
  • ? Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.

Mission Accomplished?

Fill in the form below once you’re done so that we can keep track of your progress.

We’ll be awarding spot prizes to deserving challengers as they progress along the Challenger’s Journey.