Unlock the Power of “In-the-Moment” Gratitude 
This Spark of Joy is simple but impactful.
Take 5 minutes to jot down three things you’re grateful for right in this moment.
These can be big or small, from the sunlight streaming through your window to the project you just completed at work.
Why This Challenge is Different
If you already have a daily or weekly gratitude routine, that’s wonderful!
However, this challenge is designed to be a quick, in-the-moment exercise separate from your regular practice.
The goal is to cultivate a habit of recognizing and appreciating the good that’s happening right now, especially during a busy day.
Which means… it’s not in “the” journal. It’s on a post-it note from your desk, the back of a receipt from your wallet, or just in your favorite notes app on your phone.
TIPS:
- Be specific: Instead of writing
‘I’m grateful for my family,’
try
‘I’m grateful for the hug my child gave me this morning.’
- Feel it: As you write, let yourself feel the gratitude. Soak it in.
📝Why Write it Down (& not just think it)?
The act of writing down what you’re grateful for isn’t just a cute idea; it’s backed by science.
Writing engages your brain differently than just thinking, helping to solidify these positive thoughts in your mind. It’s a small act with big returns, boosting your mood and even improving your health over time.
And the best part? You don’t need a fancy journal or a special pen.
Like I said – no special journal required (although I have a shelf FULL 
of those both full and empty because they make me so happy). For this, grab that:
Post-it note
Back of a receipt
Notes app on your phone Margin of a book you’re reading
Even the palm of your hand!
