The 28 Day Gratitude Workout

This exercise strengthens your ability to see the good and valuable in yourself and others.

“When we give cheerfully and accept gratefully, everyone is blessed.”

― Maya Angelou

This workout is designed to increase your awareness of the magnificence of the human body.

“When you arise in the morning, think of what a precious privilege it is to be alive—to breathe, to think, to enjoy, to love—then make that day count!”

― Steve Maraboli, Life, the Truth, and Being Free

This exercise will work out and sharpen your listening skills.

“‘Listening’ - The simple act of leaving the land of ME and going fully into the land of YOU without bringing any of ME into the conversation.” — Unknown

This exercise will transform a compulsive response into a heartfelt connection.

“If the only prayer you said was thank you, that would be enough.”

― Meister Eckhart

Today’s exercise is a two-fold practice on mindfulness and being open to new experiences.

“Walk as if you are kissing the Earth with your feet.”

― Thích Nhất Hạnh, Peace Is Every Step: The Path of Mindfulness in Everyday Life

This exercise tracks your Gratitude progress.

“The miracle of gratitude is that is shifts your perception to such an extent that it changes the world you see.” — Dr. Robert Holden

This exercise is designed to pull your week together, take a Gratitude self check, and realign yourself before starting week 2.

“Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude.”

― A.A. Milne, Winnie-the-Pooh

This exercise helps strengthen the bond between generosity and gratitude.

“When we give cheerfully and accept gratefully, everyone is blessed.”

― Maya Angelou

Today’s exercise is a three-fold workout: physicial, spiritual, and mental.

“Gratitude is the ability to experience life as a gift. It liberates us from the prison of self-preoccupation.”

― John Ortberg, When the Game Is Over, It All Goes Back in the Box

Today’s exercise is designed to help teach you both how powerful Gratitude is, and how powerful you are when you use it!

“When you focus on gratitude, positive things flow in more readily, making you even more grateful.”

― Lissa Rankin, Mind Over Medicine: Scientific Proof That You Can Heal Yourself

This exercise will connect the past to the present.

“Though they only take a second to say, thank you’s leave a warm feeling behind that can last for hours.”

― Kent Allan Rees, Molly Withers and the Golden Tree

Today’s workout will not only help you appreciate all that you have and have had, it will also make you eager for the new things coming!

“Make a pact with yourself today to not be defined by your past. Sometimes the greatest thing to come out of all your hard work isn't what you get for it, but what you become for it. Shake things up today! Be You...Be Free...Share.”

― Steve Maraboli, Life, the Truth, and Being Free

Today’s exercise will serve you year-round, and what you put into it, is what you get out of it!

“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”

― Ralph Waldo Emerson

This exercise will help you develop or re-connect to an appreciation of what you have.

“Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.”

― Epicurus

This exercise will help strengthen your heart muscle.

“The unthankful heart discovers no mercies; but the thankful heart will find, in every hour, some heavenly blessings.”

― Henry Ward Beecher

Today’s workout is an exercise in awareness.

“The experiment he used to discover this included bottles filled with water, that were set under either a positive or a negative influence. For example, some bottles of water were wrapped with written notes, with the writing facing inside the bottle that said, “thank you.” This was done in various languages. No matter what language was used, the water in these bottles, when frozen, created complete crystals that were lovely to behold.” - from Dr. Masaru Emoto’s website.

Practicing this exercise will help you de-stress your life!

“Breath is the finest gift of nature. Be grateful for this wonderful gift.”

― Amit Ray, Beautify your Breath - Beautify your Life

This exercise will add zest to your friendship!

“We must find time to stop and thank the people who make a difference in our lives.”

― John F. Kennedy

This exercise is great for your health, heart and happiness!

“Acknowledging the good that you already have in your life is the foundation for all abundance.”

― Eckhart Tolle, A New Earth: Awakening to Your Life's Purpose

Today’s workout will connect you, your memories and nature for years to come!

“Plant the seeds of gratitude to grow and enjoy the abundance of life.”

― Debasish Mridha

This exercise will strengthen your ability to taste!

“The grateful heart sits at a continuous feast.”

― Anonymous

This exercise will turn you into a masterful painter, creating magnificent scenes in your life and the lives of other people.

“One grateful thought is a ray of sunshine. A hundred such thoughts paint a sunrise. A thousand will rival the glaring sky at noonday - for gratitude is light against the darkness.”

― Richelle E. Goodrich, Smile Anyway: Quotes, Verse, & Grumblings for Every Day of the Year

Today’s workout will strengthen your awareness and de-clutter your life!

"Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough."

-- Oprah Winfrey

This exercise will connect your heart and your mind.

“Open your eyes and see how many gifts there are to unwrap. Notice the presence of your presents. It’s not your life that is disappointing: it’s your mind.”

― Gregg Krech, Naikan: Gratitude, Grace, and the Japanese Art of Self-Reflection

Today’s workout will flex your creative muscle!

“Extending gratitude to another says, “I see what you’ve done and I thank you for the energy you put forth.”

― Molly Friedenfeld, The Book of Simple Human Truths

Today’s exercise will strengthen gratitude around the world!

“When the Altitude of Gratitude grows in Multitude with Certitude the World will perceive Beatitude”

― Musab Faiyazuddin

Today’s exercise will strengthen the human bond.

“Gratitude begins in our hearts and then dovetails into behavior. It almost always makes you willing to be of service, which is where the joy resides… When you are aware of all that has been given to you, in your lifetime and the past few days, it is hard not to be humbled, and pleased to give back.”

― Anne Lamott, Help Thanks Wow: The Three Essential Prayers

This exercise will strengthen your self-esteem, and is recommended to continue daily!

“You simply will not be the same person two months from now after consciously giving thanks each day for the abundance that exists in your life.”

― Sarah Ban Breathnach, Simple Abundance

This lecture includes a chronological list of the days and exercises included in this course which you can download and print out.

“When you practice gratefulness, there is a sense of respect towards others.” - The Dalai Lama

In this BONUS LECTURE - we offer some additional goodies!