The Gratitude Challenge A new way each day to be your best self Day 1 Get Empowered Day 2 Self-Reflection Day 3 Empower Results Day 4 Positivity Scavenger Hunt Register for the Gratitude Challenge Identify 10 qualities about yourself that you are thankful for, write them down Empowerment makes you feel strong, capable, and positive. Complete one activity today that makes you feel empowered This weekend, go for a 10-15 minute walk and see how many things you can find that make you smile Day 5 Inspire Day 6 Live in the Moment Day 7 Make a List Day 8 Catch Up Day 9 Notice Your Good Fortune Day 10 Pay it Forward What’s an inspirational quote that makes you feel powerful and peaceful? BONUS: Share your quote on Social Media with #HealthMattersGrateful Breathe in and out, 8 times, deeply. Let your mind clear. Move forward Write down the people, places and things you are thankful for. See if you can get to 50 Reconnect with a friend or family member that you haven’t seen or spoken to in a while Identify a service or privilege that you take for granted (electricity, garbage removal, clean water, etc.) Write down 5 ways your life would be different without it Do something nice without being asked. For instance, you could hold the door open, buy a cup of coffee, or leave the best parking space for someone you don’t know Day 11 Once Upon a Time Day 12 Share Praise Day 13 Relax and Reflect Day 14 Disconnect to Recharge Day 15 What’s Your Song? Day 16 Get Creative Recall a memory you are most grateful for. Write it down, or find a picture and post it on social media with #HealthMattersGrateful Actively watch for colleagues that are helpful, kind, and considerate and call it out! Praise them Starting with your feet and working up, focus on slowly tensing and releasing each muscle group in your body For one hour, turn cell phones, TV, and other electronics off. Spend time reflecting, journaling, having a slow cup of tea or coffee, or just sitting outside Identify a song that makes you happy. Press play and turn it up Use your creativity to say thank you in your own special way. For example, you could make a card for a colleague, cook for the family, build or fix something for a friend, etc. Day 17 Picture Perfect Day 18 Positive Spin Day 19 Find 10 Minutes Day 20 Make a Plan Day 21 Dinner Challenge Day 22 A Day without Wi-Fi Find a favorite photo of you and a friend or loved one. Send the photo to that person with a thank you note for being in your life Identify 5 negative things in your life and find a positive quality of each Reduce any meetings you can by 10-minutes and use those 10-minutes to read something you enjoy or take an active break Set a date to do something that makes you happy. Consider getting a massage, going out with friends, or even taking a weekend trip While at dinner with friends or family, put all phones in the center of the table face-down. See who can make it through the whole meal without checking their phone For one day, use your phone as ONLY a phone: no email, no internet, not apps, no texting. See what happens when you must rely only on verbal and interpersonal communication for a day Day 23 Sources of Strength Day 24 Minus the Multi-task Day 25 Take 2 Minutes Day 26 Drop a Line Day 27 Find the Humor Day 28 Donate to Feel Great List your sources of the following: happiness, love, courage, friendship, and laughter Challenge yourself and a few colleagues to a 'no multitasking challenge.’ Turn off email notifications .Be present in your work and your life. Discuss how it felt afterwards Write for 2 minutes describing one positive experience you had over the past 24 hours Write one quick email thanking or praising a colleague for the work that they do Watch a funny video of an animal, share a joke with a colleague, or do something to lighten your mood Find gently used or new items from your home that you don't use or need and donate them to a local shelter or charity Day 29 First Things First Day 30 Create a Thankful Space Before starting up your computer this morning, write down one thing you wish to do today; one thing you wish to do this month; and one thing you wish to do this year Add something (a photo, reminder of a vacation or new decoration) to your workspace as a reminder of something you love Company Logo