Take The Gratitude Challenge

Earlier this year I put out a Gratitude Challenge to a group I volunteer with. We’re in month 7 and the feedback has been terrific!

 So, how did we do it?

 

What is the Challenge?

 

This is a challenge where wellness is improved through the practice of gratitude. Studies have proven that when we are grateful, we are less stressed and more positive because all the happy chemicals in our bodies (dopamine, endorphin, oxytocin and serotonin) really kick in. When these chemicals are activated our immune systems are not suppressed and our bodies are able to fight off germs more easily providing less chance of contracting illness.

 

When gratitude is used in conjunction with conventional medical treatments, recovery rates increase. Studies have also revealed that people who practice gratitude heal faster and are likely to live longer!

 

How does the challenge work?

Participants will write thank you notes daily, weekly or monthly throughout the entire year. Revenue will be used to support our Scholarship Fund.

 

What is required?

All notes must be handwritten, include the words thank you and note why the recipient is being thanked. Note cards with the words thank you printed on them really should not be used as the writer then feels they don’t need to actually write the words thank you themselves. If using note cards be sure they are blank inside. Part of this challenge is to think, feel and take the time to write the note. Hand writing the notes, including handwriting the words thank you, within the body of the note, is an integral part of the process.

Post-it notes count too:

 

“Thank you, Irving. I couldn’t have completed the proposal without your help. – Eugene”

 

A thank you note need not be formal; it need only be sincere. Paper doesn’t matter; writing notes by hand helps to evoke a genuine sense of gratitude.

What is the cost?

Participants pay a one-time fee based upon their chosen challenge:

   Write                                          Total Fee

 

1 Note / Month (12 annually)           $ 10

2 Notes / Month (24 annually)         $ 20

1 Note / Week (52 annually)            $ 50

1 Note / Day (365 annually)           $100

 

Added Incentive

At the end of this challenge the name of each participant will be put into a drawing as many times as the notes in the challenge they took on required.

For instance, if someone opts for the one note a month challenge they will have 12 chances to win and if someone chooses the one note a day challenge, they will have 365 chances to win.

Prize

We are planning a “Pamper Yourself Basket” where members will donate something that will provide the winner with items of wellness and/or self-care allowing the winner to be pampered.

    Sample Thank You Notes

 

To a Neighbor:

 

Dear Cedric,

I heard about the lack of rain while I was out of town. Thank you for taking time to water my plants. It was so nice to see they were still thriving when I arrived home.

Best regards,

Priscilla

 

Short and sweet:

 Hello Irma,

I always know I can count on you. Thank you, thank you, thank you!

Cecily

 

In the Workplace:

 Horace,

Kudos to you for a job well done! The team would not have been as successful without your ideas and enthusiasm.

Claude

 

For Services Provided:

Dear Mr. Bailey,

Your customer support team is exceptional.

I was most impressed by how quickly and easily my issue was resolved. The efforts made on my behalf are greatly appreciated.

Thank you.

 Sol

 

Need ideas along the way? Here you go:

 

Monthly Themes

 

January – New Year, New Beginnings

Did someone inspire your career or introduce you to your mate? If in fact that’s a good thing, send them a note of thanks.

February – Love, Care, Appreciation

Love is in the air! Who made you feel really special for no particular reason at all? Let them know how they moved you – it will make them feel special too!

March – Think Spring – Feel Joy!

Remember a time when you weren’t filled with immeasurable joy? Who lifted your spirits? Show them you remember by writing a simple note of thanks.

 April – How Does It Get Any Better?

Life is going along as usual, then, you become the recipient of an unexpected surprise! It’s your turn to make a gesture by thanking the sender for their thoughtfulness.

May - Preparing the Groundwork

 Your new project was a bit more daunting than you anticipated, nothing was going right and you felt to give up. Who cheered you on to keep going? YAY, you did it! Thank them for motivating you to continue to completion.

 June – Lend a Helping Hand

When times were really tough, who bailed you out? There’s a thank you note that’s just waiting to be written.

July – Traveling Made Easy

Did someone come to your aid while you were on a trip? Perhaps it’s time to let them know their good deed did not go unnoticed.

August – A Moment in Time

 We’ve all been there, moving at break neck speed but getting nowhere. Who calmed you down and made things better? Take a moment now to thank them in a note.

 September – Catching Up

 Back in the groove? Not really? Have too much on your plate? Thank the person who helped you with your tasks or errands.

October – Moving Forward

 Movers, Realtors, attorneys, pets, long drive ahead, OMG – did I actually pack the kids? Now might be a good time to thank that former neighbor for keeping your little ones out of the way during such a hectic time.

November – Maintaining the Flow

Happy Holidays! Uh-oh, the outlaws are coming. Heaven help us all. Since heavenly addresses are a bit hard to come by, why not thank that butcher instead? After all, he did special order that extra large turkey you needed, and just in time too!

December – Finishing Up

OH NO, you forgot Uncle Moe? The clerk at the store felt your pain, went the extra mile, and found the perfect last minute gift that didn’t look ‘last minute’ at all. Make their holiday happier with a note of thanks from you, ‘the desperate last minute shopper’.

 

SO, maybe you can put the challenge to the test for yourself, your family, your group. You don’t need to raise money for a fund – but it is nice to celebrate at the end of the year for all the gratitude you shared and received.

Talk it up now and by the time January rolls around, you’ll be ready to go.

 LIVE GRATITUDE – GROW GRATITUDE!