The 28 Day Gratitude Workout

Exercises to make EVERY day count!
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  • Lectures 33
  • Length 2 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
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About This Course

Published 2/2016 English

Course Description

"Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into makes sense of our past, brings peace for today, and creates a vision for tomorrow." Melody Beattie

Gratitude is a powerful tool.

It can change your moment, your experience, your job, your love, your friendships, your life!

And it does this at your command! That doesn't mean it's 'easy' or overnight. It's a process, a practice, a workout you must commit to daily, and it will change your thinking and change your life.

We've designed The 28 Day Gratitude Workout to help get you there. With as little as five minutes a day of intentional awareness, your Gratitude practice will become ingrained in every hour of your day.

Just as you see results when you truly apply yourself in physical workout, you will see results by consciously practicing these daily exercises, leading you to a fuller, richer, more enjoyable and joy-filled life!!

What are the requirements?

  • Commit to the exercises and the 28 day course

What am I going to get from this course?

  • Appreciate all the good in your life
  • Live a happier, more joy-filled life
  • Be aware of how your thoughts and feelings influence you daily
  • Transform a negative experience into a positive, uplifting, lesson
  • Keep centered by practicing gratitude in every area of your life

Who is the target audience?

  • Students seeking personal growth
  • Students seeking to increase their positive thinking
  • Students looking for new tools for their Gratitude Toolbelt

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction

Welcome to the 28 Day Gratitude Workout - Exercises to make EVERY day count! We are so GRATEFUL you’re taking this course, and excited that you’re committing to really building your gratitude muscle. And when you do that - ANYTHING CAN HAPPEN! In this lecture, I’ll go over how this course is structured, and how you can be on your way to a more thankful, rich and amazing life in as little as five focused minutes every day.

“True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.”

― Seneca

Section 2: Week 1

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

Gratitude Across America

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

Section 3: Week 2

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

Section 4: Week 3

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

Gratitude Across America

This exercise will strengthen your ability to taste!

“The grateful heart sits at a continuous feast.”

― Anonymous

Section 5: Week 4

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

Section 6: Conclusion

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!

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Instructor Biography

Louanne Saraga Walters, Former News Anchor, Udemy Instructor, Online Talk Show Host

Louanne has coached and mentored students in video production, personal and spiritual growth, social media, organizational management and finance over the past two and half decades, helping them discover, develop and deepen their talents and skill sets.

Louanne has over 30 years in communications, teaching, finance and tourism including:

* A TV news reporter/anchor with three NBC affiliates (KPOM, KRIS, KWQC)
* A video programmer and cruise director with Royal Caribbean Cruise Lines (RCCL)
* A financial advisor with Raymond James & Associates
* Director, Marketing & Communications at the Community Foundation of Tampa Bay
* Instructor to entrepreneurs, small businesses and nonprofits
* Co-Producer and Host of The Philanthropy Show®, an internet talk show program of My Video Voice Productions, the full scale video production company she owns with her wife, Sharon.

Louanne began working in radio in the mid 1980's learning all aspects of live and programmed radio broadcasting, and transitioned to television a few years later. She has 'grown up' with video production from the old school tape shooting and linear editing, to HD cams/DSLR's and using post production software and editors like Avid, Final Cut Pro, Motion and Compressor.

In addition to her behind the camera expertise, she's made the rare transition to 'on cam', capable of planning a project as producer, host, shooter and editor.

During her time as a Cruise Director with Royal Caribbean, the cruise line brought her off ships and into the Miami Headquarters to produce and host three 30 minute videos which aired during every cruise fleet-wide for more than 10 years.

"I'm grateful to be able to serve thousands more students through this amazing platform Udemy has provided! I look forward to connecting with you in class - and please let me know if you have any comments or questions in the Discussion sections!"

B.A. Communications and Political Science, Trinity University, San Antonio, Texas

Instructor Biography

Sharon Saraga Walters, Co-Creator of The 28 Day Gratitude Workout, Udemy Instructor

Sharon Saraga Walters has over 30 years experience operating and promoting her own businesses in health and wellness, and as co-owner of My Video Voice Productions, also serves as our administrative and marketing department. She is the creator of Sharon it Forward Today on Facebook, and is a lifetime student and practitioner of Gratitude, with a passion for Sharing all good things. She's the lead creator of The 28 Day Gratitude Workout, online course, book and workshop.

Sharon began her personal growth and awareness journey in 1989. She received a college degree in Health Promotions and spent 8 years as a Personal Fitness Trainer and owner of One to One Fitness. She has been a Licensed Massage Therapist for the past 25 years.

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