30-Day Gratitude Challenge: A Daily Guide to Boost Your Mood

It’s easy to overlook the power of a simple “thank you” ­– but as we step into January and the season of fresh starts, here's why we're focusing on gratitude and why you too should give it a go... 

Science shows that practising gratitude can work wonders for our mood and mental clarity. “Gratitude activates key areas of the brain associated with emotional regulation, reward and focus,” explains Ann Garry, co-founder and CEO of Health Coaches Academy. “By stimulating the release of feel good neurotransmitters like dopamine and serotonin, it can help lower stress, reduce feelings of anxiousness and leave us feeling calmer and more content.”

Yet, the concept of gratitude can sometimes feel a little woo woo. In the midst of New Year’s resolutions and to-do lists, simply being told to "be grateful" can sound like just another task. That’s why small, consistent habits – woven into your daily routine – are key to making gratitude a way of life. Think of it less as an obligation and more as an opportunity to notice the good that already exists around us.

“Gratitude isn’t about grand gestures,” says Garry. “It’s the small, consistent shifts that make the biggest difference. Practising gratitude rewires the brain’s reward system, promoting improved mood, emotional regulation, and reduced stress levels.”

So, to help you kick off the year with a more positive mindset, we’ve created a 30-day gratitude challenge designed to help you build this habit one small step at a time…

Day one: Write down one thing you’re grateful for.

Today, let’s start simple. Simply notice something that makes you feel good. Perhaps that’s a really good cup of coffee or the feeling of fresh air on your skin. In order to let the feeling really sink in, write it down in your journal or even using the Notes app on your phone. There’s no need for anything profound; even the smallest of joys count.

Day two: Send a thank-you text.

Take a moment to tell someone you appreciate them. You could message a friend with, “Thank you for listening yesterday,” or text a colleague with, “Your advice on that project was so helpful.” Picture their smile when they receive it – it’s a win for both of you.

Day three: Savour your morning coffee or tea.

Today, it’s all about slowing down. Notice the warmth of the mug in your hands, the rich aroma, or the first sip that wakes you up. If you’re always rushing, try setting aside two extra minutes to sit and savour.

Day four: Go for a short walk outdoors.

“Even short bouts of physical activity can help to boost focus and clarity, improving blood flow to the brain and helping to support cognitive performance,” explains Garry. On today’s walk, notice the crunch of leaves underfoot, the crispness of the air, or how sunlight filters through the trees. Let these small observations remind you of the beauty in the everyday.

Day five: Reflect on one challenge you’ve overcome.

Think back to a time when you felt stuck or uncertain, and now it’s behind you. Write about how you grew or what you learned. For example, “I thought I couldn’t manage that deadline, but I did, and now I feel stronger.”

Day six: Take five minutes to enjoy the morning light.

Step outside or sit by a window to let natural light work its magic. While you’re there, think of something that makes you smile – maybe the prospect of a good breakfast or a warm shower (with our Real Luxury Cocooning Shower Cream). Pairing this habit with gratitude could help to energise your whole day.

Day seven: Write down a highlight from your week.

Was there a kind gesture, a funny moment, or even just a night where you slept really well? Maybe your partner cooked dinner, or you had a particularly good workout. Relive the feeling by noting it down.

Day eight: Practise gratitude in action.

Small acts of kindness can double as gratitude. Hold the door open for someone or compliment their outfit. The gesture doesn’t need to be grand – sometimes, a simple smile or “thank you” at the shop makes someone’s day and helps to make you feel good, too.

Day nine: Think of three things you’re grateful for before bed.

Now you’re getting the hang of this gratitude, why not try jotting down three things you’re grateful for at the end of the day. These could be as straightforward as, “Had a hot shower, felt loved during a phone call, and enjoyed a quiet evening.” Close your eyes, spritz our Perfect Night's Sleep Pillow Mist and let those thoughts settle before drifting off.

Day ten: Notice one thing you love about where you live.

Is there a tree you see from your window that changes beautifully with the seasons? A cosy corner in your home, where you can snuggle down and light your favourite candle? Take a moment to appreciate it – and maybe even take a photo of your favourite spot to remind yourself of the feeling.

Day eleven: Set a gratitude alarm.

Schedule a daily phone alarm with a label like “Pause for gratitude.” When it goes off, take 10 seconds to think of something positive. For instance, “Grateful for how warm and cosy my jumper feels today.”

Day twelve: Compliment someone.

Tell your partner you love how they always make you laugh or let a friend know they inspire you. Sharing these thoughts not only strengthens your bond but also reinforces your own gratitude for their presence in your life.

Day thirteen: Enjoy a moment of mindfulness.

Pause during your day, close your eyes, and take three deep breaths. Ask yourself, “What am I thankful for right now?” It might be as simple as, “I’m grateful this meeting went well,” or “I love the smell of this hand cream.”

Day fourteen: Take a tech detox.

For the next hour, step away from screens. Use this time to connect with the present – whether that’s cooking dinner, reading a book, or just chatting with a friend. Reflect on how it feels to unplug and be present.

Day fifteen: Start a gratitude jar.

Now that you’re really getting into the swing of gratitude, it’s time to make this a lasting practice. Find an empty jar and a stack of paper. Each day, write down one thing you’re grateful for and drop it in. Watching the jar fill up could be a visual reminder of all the good in your life.

Day sixteen: Use a gratitude prompt.

Try asking yourself, “What’s one thing I’m looking forward to today?” Maybe it’s a catch-up with a friend, your favourite TV show, or even just crawling into bed tonight. Gratitude doesn’t always have to be reminiscing on something that’s already happened – it can also come from anticipation.

Day seventeen: Celebrate your wins... big or small.

Reflect on one achievement you’re proud of. It could be completing a gruelling workout, solving a tricky work problem, or simply just making it through a busy day. Write it down and take pride in your effort.

Day eighteen: Appreciate your body.

Sometimes we forget to pause and remember how amazing our bodies actually are. Take a moment to mentally thank your legs for getting you through your walk or your hands for typing out that email. Gratitude for your body doesn’t have to focus on appearance... it’s about recognising the small but amazing things it allows you to do.

Day nineteen: Use scent to anchor gratitude.

Fill your space with your favourite calming scent (we love lighting our Real Luxury Candle) and take a deep inhale. Let it remind you of something you’re grateful for... perhaps the sense of calm the smell brings, or the person who gifted it to you.

Day twenty: Cook a meal mindfully.

As you chop, stir, or plate up, notice the textures, smells, and colours of your food. Think about the journey each ingredient took to get to your table, and savour every bite. Slowing down and being present in the moment (how matter how small) can help you to really let go of any anxieties and overthinking our busy lives can often run away with.

Day twenty-one: Express thanks to nature.

Water a plant, pause to appreciate the colours of the sky, or listen to the sound of rain. It might sound cheesy, but nature really does offer endless small moments of beauty to be thankful for.

Day twenty-two: Celebrate someone else.

Share a friend’s achievement on social media, send a congratulatory message, or just tell them, “I’m so proud of you.” Their happiness can also add to your own gratitude.

Day twenty-three: Enjoy a moment of nostalgia.

Look at an old photo, listen to a song from your childhood, or revisit a memory that makes you smile. Let the warmth of that moment fill you with gratitude. Bonus points for sharing that memory with someone you love.

Day twenty-four: Turn frustration into gratitude.

If you’re stuck in traffic or waiting in a queue, use the time to reflect on something positive. Maybe it’s, “Grateful I have time to listen to this podcast,” or “Thankful I’m on my way to somewhere I want to be.” Flipping the narrative in your head can be a really useful way of managing stress and keeping calm in those moments of daily madness.

Day twenty-five: Practice mindful movement.

When we feel tired, lethargic or generally unenthusiastic, moving our body can help to stir up that stagnant energy and help to release that feeling of low mood. Stretch, dance, or do yoga. Thank your body for its strength and flexibility as you move, and notice how your energy shifts.

Day twenty-six: Write a thank-you note to your future self.

Picture yourself a month or a year from now. What would you want to thank yourself for today? It could be starting a gratitude practice or simply getting through a tough week. Write it in your calendar on your phone and set an alarm, so that in a year’s time you can reflect on how far you’ve come!

Day twenty-seven: Notice one thing you love about your routine.

Maybe it’s the ritual of making your bed, lighting a candle in the evening, or the quiet moment before everyone wakes up. Relish that small moment as something to treasure.

Day twenty- eight: Reconnect with a loved one.

Call or message someone you haven’t spoken to in a while. Share a happy memory or ask them how they’re doing. Gratitude often deepens through connection.

Day twenty-nine: Take a moment for self-care.

Today, take some time to nurture yourself – whether that’s a long, hot soak with our Real Luxury Magnesium Bath Milk or a quick, calming hand massage using our Perfect Night’s Sleep Hand Balm. As you breathe in the soothing scents, reflect on how much your body does for you each day and appreciate the strength and resilience that carries you through.

Day THIRTY: Reflect on your gratitude journey.

Look back over the past 30 days. What has changed in how you think or feel? Write down any insights or shifts you’ve noticed, and celebrate your commitment to the challenge. Well done, you made it!