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21 Days of Gratitude

Gratitude isn’t pretending everything is fine. It’s a way of training your attention: you learn to notice what works alongside what is hard. For 21 days you get one small task a day. Five minutes is enough.

21 days · one task a day · your progress stays on your phone

The plan, day by day

  1. Day 1. Write down three things from today you’re grateful for. They can be tiny.
  2. Day 2. Thank someone today for something you usually take for granted.
  3. Day 3. Notice one smell, one sound and one sight that gave you pleasure today.
  4. Day 4. Send a short message to someone who once helped you.
  5. Day 5. Eat one meal slowly and mindfully. Think about how many people worked to bring it to your plate.
  6. Day 6. Write down one difficult situation from the past that taught you something.
  7. Day 7. Thank your body for three things it did for you today.
  8. Day 8. Weekly review: read your notes and highlight what comes up most often.
  9. Day 9. Take a photo of one beautiful thing you pass every day.
  10. Day 10. Write down three qualities you’re grateful to have.
  11. Day 11. Think of someone you find difficult and name one thing they teach you.
  12. Day 12. Leave someone a kind comment or message, for no reason.
  13. Day 13. Write down a memory that always lifts your mood.
  14. Day 14. Go for a walk and count five things in nature that make you happy.
  15. Day 15. Thank your past self for one decision that turned out well.
  16. Day 16. Write down three things in your home that make life easier.
  17. Day 17. Tell someone close to you what you appreciate about them.
  18. Day 18. Write down one skill you’ve learned and are proud of.
  19. Day 19. Spend ten minutes without your phone and notice what is good around you.
  20. Day 20. Write yourself a thank-you letter for the past three weeks.
  21. Day 21. Last day: write down what has changed in the way you see everyday life. Congratulations ✨

Other challenges: 7 Days of Calm, 7 Gentle Days After a Breakup, 7 Days of Tarot, 21 Days of Confidence. Your daily card, intention and mission are waiting in My Day.

Frequently asked questions

How do I start the 21 Days of Gratitude challenge?

Tap “I’m starting today.” From then on you’ll see one task each day, and you can mark it as done once you’ve finished it.

What if I miss a day?

You can catch up on the task later. The challenge doesn’t expire, and your progress stays on your phone.

Last updated: · Ask the Signs editorial team · how we write our content