🎯 Today’s Mission:

To successfully complete today’s mission:

✅ Write down 3 things that you are grateful for today.

✅ [OPTIONAL] Share with us, in the Morning Routine Challenge Support Group if it is not too personal.

✅ Complete the form at the bottom of the page when done.

The Sleekgeek 21-Day Morning Routine Challenge is sponsored by Vitaforce.

💡 More Info:

❓ How to complete the mission

Gratitude is the act of expressing thanks or appreciation for something. It is about recognising the positive things in your life and how they affect you. This can range from the smallest things like a butterfly to bigger things like recovering from an illness. Research shows that gratitude is strongly and consistently associated with greater happiness. Some of the benefits of gratitude are:

Here are 7 scientifically proven benefits according to Amy Morin a psychotherapist and international bestselling author:

Gratitude opens the door to more relationships. Not only does saying “thank you” constitute good manners, but showing appreciation can help you win new friends.
Gratitude improves physical health. Grateful people experience fewer aches and pains and report feeling healthier than other people. Not surprisingly, grateful people are also more likely to take care of their health. They exercise more often and are more likely to attend regular check-ups, which is likely to contribute to further longevity.
Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.
Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kindly.
Grateful people sleep better. Writing in a gratitude journal improves sleep. Spend just 5 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.
Gratitude improves self-esteem. A 2014 study found that gratitude increased athletes’ self-esteem, an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs—a major factor in reduced self-esteem—grateful people are able to appreciate other people’s accomplishments.
Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma. A 2006 study published in Behaviour Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder. A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11. Recognising all that you have to be thankful for —even during the worst times—fosters resilience.

🤓 How?

Gratitude journaling

This is the practice of keeping a diary of things you are grateful for. You could make use of a physical journal like your Morning Routine Journal or you could just use a note on your phone, although we suggest using a physical book and avoiding your phone early in the morning.

Morning meditation

A morning meditation practice can also involve gratitude. In this instance you can use your meditation practice to meditate on things you are grateful for. You could also choose to reflect on your current journey and how you came to be where you are today. Remember the past – good and bad and reflect on how far you have come since then. The aim of this is to put your present situation into context and allows you to clearly see and feel grateful for what you have achieved to get you to this. Practicing meditation in the morning sets you up for the day with an optimistic outlook..

Prayer

Prayer can be a helpful tool to generate feelings of gratitude, no matter what you believe in. It has also been linked to positive health outcomes. By expressing gratitude to a higher power or the universe you can profoundly invoke a sense of appreciation and awe. It is a chance to marvel at life and be thankful for the miracle of existence. Remember this can simply be a way of giving thanks for being alive and does not have to involve a particular belief or tradition.

✔️ Gratitude Exercises:

Here are even more useful strategies and ideas should you wish to persist with this practice.

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 daily.