Matt’s Complete 30 Day Gratitude Challenge Guide

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Excerpt: Founder of MoveMe Quotes, Matt Hogan, shares his complete 30 Day Gratitude Challenge journal, inspirations, and lessons learned—are you in?

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Introduction: Why Do A 30 Day Gratitude Challenge?

After watching a TED Talk given by Shawn Achor entitled, “The Happy Secret to Better Work” [Below] I was inspired to participate in my own 30 day gratitude challenge.  In his TED Talk, Shawn disputes the common notion that happiness lies on the other side of success; that the harder we work and the more successful we become, the happier we’ll be.  He argues that success is a running target.

It’s something that, as a society, we’ve placed over the cognitive horizon, leaving it always just out of reach.  And if success is always just out of reach, how can we ever experience real happiness?  He argues that there’s a better way.

Instead of focusing on success in order to become happy, Shawn suggests focusing on happiness first and letting all of the benefits associated with happiness lead you to success, second.  He talks about something he calls, “The Happiness Advantage” which states that your brain set at positive performs significantly better than it does at negative, neutral, or stressed; your intelligence rises, your creativity rises, your energy levels rise, you become more productive, etc.

Towards the end of his talk, Shawn mentions strategies that a person can follow in order to train your brain to become more positive.  A Gratitude Journal was one of those strategies.  By writing down three new things you’re grateful for every day for 30 days you can literally re-wire your brain to start scanning the world not for the negative, but for the positive first.  And this is a challenge, I decided, was worth taking.

Below, you will find the TED Talk that inspired me and my complete 30 Day Gratitude Journal with three (new) items listed each day.

Please take note of the following things before you continue:

1. The items I listed in my Gratitude Journal were in no particular order and were simply things that came to my mind on that particular day.
2. Be warned that although you may think you know how you are going to feel as a result of this challenge, you really don’t (I thought I did – and I certainly didn’t).  You can only experience the real power of this challenge by doing it.
3. If you do decide to partake in this challenge (which I hope you do!), please wait to read my final thoughts and reflections (found at the end of my journal on Day 30) until you finish your 30th day.  You may find my wrap up thoughts much more interesting and relatable then.
4. Please share with me your final thoughts and reflections. This was a powerful project for me and I would be very curious to hear how it affected you!
5. This was a very personal post that turned out to be pretty lengthy.  Feel free to read through my full journal if you’d like, but if you’d rather skip ahead to the end, you’re welcome to do so.  If you read the entire post to the end you are going to feel like you’ve known me your whole life!  Yikes… Just a heads up.

And without further ado…

Shawn Achor – The Happy Secret to Better Work:

The happy secret to better work | Shawn Achor

…And My 30 Day Gratitude Challenge Journal:

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Week 1:

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Day 1:

1)  Having a family who shows unconditional love.  I’ve gone through some weird phases in my life and had my fair share of hard times.  One thing that has always helped me get through is the support of my family who I knew would always be there for me regardless of how tough things got.

2)  Water on demand.  Sometimes I get angry when my Deer Park water dispenser runs out of water.  It means I have to carry the jug to the sink, re-fill the jug, AND carry it back to the dispenser so that I can have water at an arms reach again for the rest of the week.  Then I remember what other people in the world have to go through to get any water at all.  Then I remember how other people in the world aren’t able to get any water at all.  Then I remember that what I have to go through to get water is nothing more than a “first world problem” and something I should never be angry about and always grateful for.

3)  The Internet.  A large part of my every day is spent online.  This world just has so much to offer and the internet helps me to explore it all.  I am very grateful to be alive in such an interconnected time.

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Day 2:

1)  Quiet time.  Being the introvert that I am, I am very thankful to have access to quiet places – It’s where I focus and recharge the best.  These places include: My house and neighborhood, the Martial Arts School I teach at (only in the mornings!), and all of the cafes and coffee shops in the local area.  Having access to these places whenever I want and whenever I need them (because there are definitely times that I feel like I need them) is huge for me.

2)  Having mentors that have “been there” – Nothing beats great advice when you’re feeling lost, confused, and down.  There have been countless times when I have lost control of my mood, temper, and/or situation and have needed help.  Thankfully I have always had a few key people in my life that were always there to provide me the help and offer me the critical advice that I needed when I needed it most.

3)  Hot water.  MAN, am I a sucker for the cold!  If there’s one thing that can make me really uncomfortable, really fast, it’s being in cold water.  I really like having access to heat and hot water on command.  It’s one of those first world luxuries I’m really grateful for.

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Day 3:

1)  Having a sister that I could call one of my best friends.  We always seem to be on the same page.  We share similar beliefs and attitudes towards life.  She’s easy to talk to, is great at listening, provides unconditional love and support, has saved me from some pretty rough (and sometimes very interesting) situations, brings a lot to the table and doesn’t expect much in return.  She knows how to have a good time, how to crack a good joke, how to enjoy the moment, and how to be spontaneous.  And really, truly, just seems to “get” me.  I am genuinely grateful to have her as a sister.

2)  Being able to upload and share virtually every moment.  We have essentially everything we need to share our thoughts, feelings, and experiences on demand, at our fingertips, as we please.  It’s pretty amazing.  We can text, blog, and post; we can take, upload, and share pictures; we can even record and save video memories – all, most of the time, from the same device!  And that, is something I believe I can be thankful for.

3)  Living so close to one of the world’s seven natural wonders.  Niagara Falls is literally about a half hour drive from where I live.  The fact that I can spontaneously decide that I want to go and see it and be there within the hour is pretty awesome.  And it doesn’t matter how many times I’ve been there, it’s always just as awe inspiring.  Something to definitely be grateful for if you ask me.

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Day 4:

1)  Clothes that do more than keep me warm – I am first and foremost grateful for the fact that I have clothes to wear on a daily basis that are clean, fresh, and warm.  It’s one of the basic necessities for human survival – especially in Buffalo-like weather!  Furthermore, I am grateful to have the privilege and opportunity to pick out clothes that express my individuality and unique style which therefore help me to express myself. It’s a luxury that I often overlook and take for granted – except for today!

2)  Having a slow metabolism – I’m not gonna act like I have a terrible metabolism but I do want to make it clear that I don’t have the best one either.  There was a point in time when I was transitioning from an old home and a new one and I gained a lot of weight.  You can read more about that story here.  It led me to feel pretty depressed.  But eventually, it turned into one of the strongest driving factors I could ask for in becoming healthy, fit, and active.  And if it wasn’t for the fact that I knew I could gain a lot of weight fairly quickly, I certainly wouldn’t be as involved in exercise, health, and nutrition as I am today and I would absolutely be a different person because of it.  And I kind of like who I’ve turned out to be… So for a slow metabolism, I am thankful!

3)  Having students that want to learn – It’s every teachers dream, to have students who are ready to listen and learn from you and are willing to apply themselves 100% to the task at hand.  It’s a powerful relationship that yields powerful results.  I am fortunate and grateful to have so many awesome students that do just that every day and am extraordinarily thankful to be in such an influential position.

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Day 5:

1)  Contact lenses – I love being able to see.  What I love even more than just being able to see is being able to see clearly and not having to wear glasses!!  Contacts are awesome.  They are ideal for the type of person who leads an active lifestyle and doesn’t want to have to keep re-adjusting their falling spectacles and/or for anyone who just feels very uncomfortable wearing glasses and would rather stick some plastic into their eyes instead.  I fall into both of aforementioned categories.  Thank you contacts!!

2)  Planes, trains, and automobiles – “I haven’t been everywhere, but it’s on my list.” ~ Susan Sontag – We have the ability to travel all over the world, to even some of the most remote destinations, practically on demand, with the people that matter, in some of the most comfortable vehicles of all time!  Having the right resources is obviously a priority, but the fact that we have the ability and technology to make that happen is AWESOME!  I could hop into my car and drive for several hours and be several states away by the end of the day.  Or I could book a train ticket and do the same thing but sleep the whole way instead!  Or, even better still, I could book a flight and in several hours be several continents away from home AND sleep the whole time.  It’s pretty amazing and something I’m certainly thankful for.

3)  Good competition – I am thankful that there are people out there who care enough to push themselves to their upper limits and truly seek to be the best they can be, because when I meet a person like that who can display that level of personal mastery and indomitable spirit, it makes me what to emulate them and do the same.  And when they see that I’m pushing myself to the next level it re-motivates them and the cycle continues.  As a result of this competitive drive, everybody wins and we all reach a level of personal best that would otherwise have been un-accomplishable.  So, to all of the competitors out there who push themselves daily to keep getting better and seek to beat me and anyone else they compete against, thank you! … And keep it up! >:)

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Day 6:

1)  Seth Godin’s blog – A large part of why I am still actively posting to my blog as often as I am is because of the inspiration I get from Seth Godin.  He is way ahead of the curve in his thinking and ideas and produces such an impressive volume of work for the world to read and utilize that it would be hard not to get inspired from him!  I am thankful that he is the man that he is and does the work that he does.  Without him, I would likely still be a prisoner to my lizard brain.

2)  Food supermarkets – It’s remarkable when you think about it.  Food is literally shipped from all over the world and brought to a location nearest to me so that I can have options to choose from in the food store.  Some of my favorite foods wouldn’t be available to me today if transportation and preservation wasn’t where it’s at.  Having options is a luxury.  Being thankful should be a necessity.

3)  Having my own desk and work space – It’s nice having a place where I can go that’s distraction free (for the most part) and allows me to focus my energy and work my ideas.  Furthermore, having the freedom to surround my desk with the things that inspire me allows me to make the area uniquely my own.  And when you’re in your own unique area it helps you produce some of your best, most creative, and most interesting work.  And the fact that I have a space where I am able to do that is truly awesome and something I am definitely thankful for!

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Day 7:

1)  My own bed – I was lucky enough to have received my Dad’s old, king size bed with a plush pillow top cover.  It allows me to get to sleep in probably the most comfortable of settings each night when I go to bed.  Some people don’t even get a bed at night.  I am miserable when I don’t get enough sleep so the fact that I have my own bed, in my own room, in my own house, is something I am certainly thankful for.

2)  Headphones –  I use them before I compete – to focus and get into my zone.  I use them when I read so that my ears don’t wander and eavesdrop on other conversations or extraneous sounds.  I use them to let people know I’m probably in an introverted mood and am trying to spend some time in my own head.  They’re a great.  I use them a lot.  I’m thankful for them!

3)  RSS readers – Instead of watching the news and hearing all of the terrible that’s happening around us in the world today, I subscribe to RSS feeds from some of my favorite blogs and websites from all across the internet and read all of the awesome that’s happening!  I hear from Addicted 2 Success, Big Think, Brain Pickings, Daniel Pink, Fast Company, High Existence, Mashable!, PickTheBrain, Seth Godin, TED, Timothy Ferriss, Tiny Buddha, Zen Pencils, and many more…  A much better way to see what’s going on in the world around us – wouldn’t you agree?  And thank goodness that there are RSS readers that put all of that information into one location for my ease of access because going to each one of those websites one by one, day to day, just wouldn’t be very practical.  Thankfully we don’t have to!

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Week 2:

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Day 8:

1)  A place to relax online – Calm.com is a relaxation therapy website where you can completely escape from the crazy, crowded, stressful world around you and just relax – right from the comfort of your desk.  No need to travel hundreds of miles to the nearest empty beach – it’s one click away.  Don’t want to be at the beach?  There are several other environments that are yours for the choosing.  Relax near a mini-waterfall, a lake, an open savanna, fresh grasslands, etc. and just let the sounds of the natural environments carry you away.  I use it all of the time to block out the sounds of chaos going on around me and I’m definitely thankful it’s there.

2)  Readily available foods – The fact that we have meals available to us that can stand as a close second to home cooked meals – that can be heated up in about 10 minutes time – and can still have decent nutritional value, is something I’m glad to have available to me.  Cooking just doesn’t come naturally.

3)  Having an able body – Today I watched My Last Days: Meet Shane Burcaw as recommended by my sister, Lianna. It reminded me of how much I have to be thankful for that I’ve been overlooking throughout the challenge thus far.  20 year old Shane Burcaw has a disease called Spinal Muscular Atrophy which severely limits his ability to do most everyday things that I do on a daily basis without even a second thought.  Things like getting out of bed, walking to the shower, taking a shower, shampooing and conditioning my own hair, brushing my own teeth, going up and down the stairs, getting dressed, tying my own shoes, serving my own breakfast, feeding myself my own breakfast, cleaning up after myself, using the bathroom on my own, operating a car on my own, driving to where I want at my own leisure – and that’s just a brief list of things I do – in the morning!  After watching this I literally wanted to take a minute to thank each and every single one of my individually functioning parts, that make up the whole of who I am, that allow to me to do the things I do on a daily basis.

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Day 9:

1)  Living in Buffalo weather –  I feel like 90% of the weather we have in Buffalo is considered ‘bad’.  But, if it wasn’t for the bad weather, we surely wouldn’t appreciate the good weather as much.  How can I tell? … Because (and I think this is especially true in Buffalo) when we do have a nice day, it’s practically the only thing everybody wants to talk about.  It literally is a huge deal and everybody shows appreciation for it!  So yes, although most of the weather is considered, ‘bad’ it makes the good shine all the brighter!  Embrace weather and let’s be thankful for it all!

2)  The ability to ride a bike – After a long winter when the sun finally reintroduces itself and the birds start chirping – I look for any excuse possible to be out there to fully embrace it!  Biking is one of those excuses that I’ll often use… Forget the car.  I mean, how could you not  when they get infinity miles/gallon (city and highway!), they allow more fresh air in than a convertible, AND they give you a great platform to exercise.  I’m thankful that I have the ability to ride a bike, that I have the resources to purchase a bike, and that I have the supporting environment to ride my bike that is safe and scenic.

3)  Having spontaneous friends – Sometimes I just want to go with the flow and see where my feet take me.  Sometimes it’s more fun to do when you have friends that are willing to go wherever, with you.  I’m thankful that I have a handful of friends who will drop what they’re doing to spontaneously go on a random adventure with me.  It definitely makes for some very interesting nights and memories that aren’t easily forgotten.

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Day 10:

1)  The ability to read – …And the power to communicate with the millions of other literate people in the world that can do the same.  It’s an extraordinary power that opens up the doors to unimaginable freedom, knowledge, and wisdom by being able to comprehend things from another person’s point of view while also being able to discover and express your own.  It’s nothing short of a superpower if you ask me.

2)  TV – I am one of the privileged people in the world who gets to enjoy the entertainment provided by TV.  Sometimes after a long day, I just don’t want to do anything productive at all.  I don’t want to hang out with anyone, I don’t want to read, I don’t want to sleep, and I definitely don’t want to move… I just want to sit in front of the tube and let my mind melt away.   And the fact that I have the ability to choose to let my mind melt away is something I am (surprisingly) grateful for.

3)  Nap time – I’m thankful that for the most part, every day, mid-day I’m able to take at least a one hour siesta where I can nap, read, chill, network, whatever… It keeps me energized and ready for the demands of the rest of the day.

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Day 11:

1)  The ability to see – This is a biggie.  For everybody that is able to see, I would argue to say that this is the sense that we all take most for granted.  Close your eyes and try to carry on with your daily activities for even 5 minutes and you’ll see what I’m talking about (…see what I did there?!)  ((…See what I did there again?!)) (((Hahaha – Okay I’m done…))) – Almost everything I do throughout my day is strongly dependent on my eyes and I definitely would not be able to carry on the same without them.  Today, let’s be thankful that we have the power to see.

2)  That I am surrounded by so many good people – Even during times of tragedy and hardship I am reminded of this simple truth.  There are far more good people out there than bad.  The bombings at the Boston Marathon were absolutely tragic and done by a few.  Far more good people rose up to the occasion and restored our faith in humanity.  Even on a smaller scale, in my home, neighborhood, workplace, community, etc., I feel very privileged to have the opportunity to interact with and engage with people who are so positive and uplifting on a daily basis.  It certainly has an impact on your outlook and I’m thankful for the impact it has had on mine.

3)  Shoes – Not only do I have shoes to wear on my feet to protect me from the threats of nature, but I have several shoes to choose from.  Some people in the world don’t have any shoes.  I think I really started to show a strong appreciation for shoes and foot protection after I heard the TOMS story (“With every new pair purchased, TOMS will give a pair of new shoes to a child in need.  One for One.”) and saw kids leading their lives, day to day, without any foot protection at all.  I don’t know about you, but stepping on a few rocks or Lego’s (which are probably more prevalent in today’s world) is a very painful experience as is… Imagine having to do it all day, every day with no other option.  For shoes, I am thankful.

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Day 12:

1)  Dentists – This morning I had a routine check-up with my dentist.  As usual, I dreaded it.  I was not looking forward to sitting through another half hour of dental work where they joust sharp metal objects around my mouth and tell me how much plaque is built up here or there or how much more flossing I need to do… Not exactly at the top of my fun list.  However, upon further reflection, I remembered I should be thankful that I even have a dentist that I can dread in the first place.  Because if it wasn’t for their poking and prodding, I would likely be in a lot more pain and enjoying the simple things (like eating, drinking, or even smiling) a whole lot less… And being in more pain is certainly further towards the bottom of my fun list!

2)  Alarm clocks – I don’t know if it’s my bed, a personality trait, or a bad habit, but I have a really hard time waking up in the morning.  For whatever reason I like to wake up slow and sometimes will snooze for as long as 45 minutes to an hour and a half before I’m able to scrounge together the necessary energy and awareness to get out of bed.  This makes me think… what time would I ever wake up at if I didn’t have an alarm?!  I like the idea of waking up early (that is, of course, until I have to wake up early) as I’m always more productive and feel like my day was started on purpose (which is the only way to start your day)… And if it wasn’t for alarm clocks I don’t know how purposeful my days would ever start… Thankfully, there’s an app for that and an alarm to get me going!

3)  Time – Right now, this very second, somebody just ran out of time.  It’s a crazy thought.  I’m thankful that I still have time left to pursue my dreams, realize my journey, and continue to give back in ways that will change tomorrow for the better.  Time, truly, is the most valuable asset we all have and one that we mustn’t take for granted.  Enjoy every second of every minute of every hour of every day and when time runs out, how could you ever have any regrets?!

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Day 13:

• Sometimes I imagine myself stuck on an island (kind of like Tom Hanks in Cast Away) and think to myself about some of the things that would drive me crazy if I was indeed stuck on an island that I should be thankful for… Things like:

1)  Getting my hair cut – It drives me CRAZY when my hair gets long enough to curl over my ears.  I can’t stand it and when it happens and I immediately schedule a hair cut to buzz it all off.  It’s a pet peeve of mine and if I was on an island, I would surely have an incredibly tough time keeping my hair freshly cut.  For barbers and places to get my hair cut, I am thankful.

2)  Shaving – My facial hair grows in patches.  It comes in quite unevenly and scatters randomly about my face, just enough so that no facial hair cut could possibly be arranged.  It’s another pet peeve of mine.  Since I can’t let it grow out without it looking like I’m a complete homeless bum, I shave it off every day.  Now, shaving obviously would be one of the LAST things on the priority list for a person that is stranded on an island, but none-the-less, is something that would drive me insane if I wasn’t able to do it.  For the ability to shave, I am grateful.

3)  Fresh breath – Not that it would matter for the sake of others because I would be alone on the island, but I really don’t like having that worn-out breath taste.  You know, the kind of breath you get when you wake up in the morning or after you eat a meal or after you drink coffee, it kind of makes me feel uncomfortable and usually always drives me to brush my teeth or eat some minty gum immediately after I notice it.  The ability to cure worn-out breath immediately upon command is certainly a privilege and something I am grateful for.

…If you were a cast away on an island, like Tom Hanks in Cast Away, what random, small things would you be missing that you could show appreciation for right now??

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Day 14:

1) Access to weight training equipment – I love being able to get my swell on at the gym.  It complements the intense cardio of my Martial Arts training with the strength and size training I need, plus gives me a nice pump that leaves me feeling good for the rest of the day.  Not saying that weight training can’t be done without the gyms and barbells, but I am thankful to have them instead of having to get creative using other measures!

2)  Access to several clean, safe, and gorgeous parks – In addition to being able to head to the gym when I’m in need of a good pump, I also have the opportunity to head to the park at my leisure and spend some quality time exercising (or lounging) outdoors.  There are many beautiful parks around my area and when the weather’s nice, nothing beats having a place to go to have a solid game of basketball, or workout on the track, or to get recreational and play Kan Jam for a few hours.  There are many places in the world where there are no such places to enjoy – I’m thankful I have them around.

3)  Access to numerous recreational and entertainment facilities – If I’m bored, I literally have hundreds of places to choose from that I could go to for a few hours and be entertained.  I could go to the movies, I could rent a movie, I could go to the mall, I could go to Dave & Busters at the mall, I could go to Gymnastics, I could go to the park and tumble, I could play Lasertron, I could buy Laser Tag, I could go swimming, I could buy a SuperSoker, I could go bowling, I could buy a bowling video game… Literally the entertainment possibilities are through the roof.  Saying, “I’m bored” is a useless and lazy thing to say.  Take a look around, get creative, and be thankful!

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Week 3:

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Day 15:

1) The ability to walk – Master Khechen, the Head Master Instructor at the Martial Arts School where I teach, just finished double hip replacement surgery and is in rehab and recovery mode.  Seeing him on crutches and with a wide range of limitations and restrictions reminds me of how much my legs do for me on a daily basis.  One of the most important tasks they do for me is get me around.  Not being able to get around is certainly a big disadvantage and isn’t a position I would want to find myself in.  Today, I am going to be thankful to have functioning legs!

2)  The ability to use the bathroom on my own – There are people out there that can’t.  How awkward and uncomfortable would that be to have somebody else help you go to the bathroom?  Today, I’m going to enjoy my freedom and ability to use the ‘john’ on my own, in privacy, when I want to use it!

3)  The ability to use my hands – We all use our hands for countless tasks on a daily basis.  They are one of the most dominant mediums through which we use to touch and interact with the world around us.  Without them, life would undoubtedly be much harder and much more mysterious.  To gain a stronger appreciation of your hands, try to use your wrists or elbows ONLY for the next 5 minutes… Good luck!  Typing immediately wasn’t an option, scrolling and clicking the mouse was extraordinarily time consuming, checking my phone for messages was nearly impossible, and everything that was in my pockets was essentially stuck there for the entire duration of the 5 minutes because I couldn’t figure out a way to get any of it out!  We use and abuse our hands and don’t spend much time being thankful for them.  Today, try giving your hands a break – maybe even a hand massage? – and let’s be thankful for all that they do.

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Day 16:

1)   Haim Saban – The program creator of The Power Rangers.  I was a HUGE fan of this series as a kid and it undoubtedly inspired me to do Martial Arts kicks, tricks, and flips just like the rangers!  If it wasn’t for Haim Saban for taking the initiative and risk to produce The Power Rangers, I never would have been exposed to that inspiration as a kid and quite possibly wouldn’t be as involved in Martial Arts as I am today (if at all!)

2)  Access to a martial arts facility to train in – Martial Arts is what I do.  If it wasn’t for the beautiful facility that Master Khechen opened up and made available to students like me, I wouldn’t be able to do Martial Arts at all (in this case, specifically).  The fact that it’s beautiful and provides for comfortable, effective training is a bonus.

3)  My recliner – I have a recliner at home, in my room, that isn’t anything special ( it’s kind of crappy actually), but acts as an important center point for my days.  It’s where I read because it’s comfortable enough to sit upright in and is next to ample lighting.  It’s where I chill out and watch TV because it’s right in front of the TV and is still just as comfy as it was when I was reading books in it last sentence.  It’s where I take power naps because I can’t quite get comfortable enough to pass out in it for the long haul, but I can recline back and close my eyes for 15-45 minutes and get a solid power nap in (which is usually all I need).  I like the crappy thing and am thankful to have it!

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Day 17:

1)  Good eats that are close by – Most gatherings in american society revolve around food – everything from Holidays, to reunions, to parties, to special events, and more.  Many times the host cooks at home and prepares the meal from their own kitchen, but if you’re like me however, the meal prep is outsourced and the meal is either catered or the gathering is hosted at a local restaurant.  Having good food available for the lazy and incompetent cooks, like me, is a huge convenience.  I’m grateful that I’m able to run a gathering and not have to worry about the food prep!

2)  Having a washer and dryer – I’m gonna be completely honest and transparent here… My mom still does my laundry for me… And boy, do I go through a lot of clothes.  Most of the clothes that I put in the hamper to be washed would blow the minds of some people in a third world country.  Now that I think about it, most of the clothes I wear hardly ever get dirty at all – they just get a little worn...  That’s all…  None-the-less, I’m thankful that when my clothes do get even a little worn or dirty or grimy or sweaty, I have access to the utilities to clean them back to a sanitary state.  And I’m even more thankful to have a mom that is willing to do that for me.  It doesn’t go unnoticed and is something I’m definitely thankful for!

3) Nail clippers – I strongly dislike having any length to my nails at all.  Maybe it’s just because I’m so used to having them short and well groomed, but when there is any length to them, I start to feel uncomfortable and ‘on edge.’  I also can’t stand the process of biting or ripping off nails.  It never works out the way I want it to and always leaves my nails feeling worse off than before I started tampering with them.  Having access to nail clippers is one of the small things in my life that, today, I would like to show gratitude for!

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Day 18:

1)  Massages – Sometimes you just can’t get the knots out yourself.  It doesn’t matter what machines you buy and try to use or how often you foam roll, it just doesn’t seem to work out as well as an educated pair of human hands that know what they’re doing.  Massage therapy has numerous health benefits, but quite possibly my favorite benefit is the assistance it provides at knot removal.  It’s something that is definitely easy to be thankful for.

2)  Foam rollers – Unfortunately, massage therapy can get quite expensive and isn’t something I would be able to afford on a regular basis.  Luckily there are other substitutes that can provide partial relief and help prevent knot development.  Foam rollers are one of the best substitutes I’ve found AND they’re cheap (comparatively).  I’m thankful I was introduced to them and that I have access to use them on a regular basis.

3)  Plastics – Plastic is everywhere.  It’s used for an insane number of products and services that would leave the world a hell of a lot different without them – and far more expensive too!  It’s used in everything from pens to bottles to trophy’s to windows to shelter to cars to boats to spaceships to space stations … and everything in between.  It’s a very large category that provides for a ton to be thankful for.  Today, I’ll make sure not to take all that it provides for, for granted!

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Day 19:

1)  Social networks – They present you with the opportunity to further express yourself, explore your ‘likes’ and dislikes, connect with people whom you would otherwise be unable to connect with, and are damn entertaining as well.  The social networks I use are Facebook, Twitter, Instagram, YouTube, Tumblr, and Goodreads.  Each have their own unique purpose and unique interfaces for connecting with people.  I value each of them for what they do and am thankful I’m able to use them.

2)  My iPhone – Having a ‘Smart phone’ in general is a real privilege.  I am on it chronically throughout the day.  I use it to wake me up in the morning, to check the weather forecast for the day, to check the calendar for my daily schedule, to remind me of important appointments, to check all of my social networks for notifications, to text and make calls, to get directions to and from different places, to play music, to take pictures, to record videos, for entertainment, as a calculator, and I could literally go on for another hundred uses.  It has become SO useful and such a part of my daily routine that I literally feel lost and confused without it.  Having an iPhone is a tremendous help and something I’m very grateful to have.

3)  Good customer service – I don’t always get good customer service, but when I do, it’s amazing.  Nothing is better than getting a product or service and having it exceed your expectations.  It’s a great feeling and something that I wish I could see more of.  None-the-less, I am thankful for what good customer service I do get and am reminded of, how some places around the world don’t get customer service at all.

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Day 20:

1)  The ability to hear – The absolute worst punishment we have in our justice system is solitary confinement (besides the death penalty).  When we lose our ability to connect and communicate with other people it drives us mentally insane.  Being deaf is comparable to being stuck in your own mind at all times.  There are obviously numerous other ways we can connect and communicate with deaf people and I’m not implying that being deaf is equatable to solitary confinement.  However, without ears and the ability to hear, life becomes a lot more lonely and a lot more solitary.  I’m thankful for my ears and my ability to verbally communicate with others.

2)  Training partners – Sometimes, you just don’t want to train alone.  Or you just don’t get around to training on your own because of all the excuses that always tend to come up right at the last minute before you start training.  Training partners are great because they hold you accountable, push you to a higher intensity, and usually make the training process more enjoyable altogether.  I’m thankful that I have a ton of awesome training partners that are willing to work with me.  Sometimes I really just don’t feel like working out… And then there they are… Excited… Willing…. And ready to train…  And then, all of a sudden, BOOM! … Mind changed!  Thank you, training parter.

3)  Tricking competence – I’m not the best tricker in the game by any means and I’m okay with that.  I practice it on occasion so I only expect to be mediocre at it.  What I am thankful for though, is that I am fit and athletic enough to conquer the tricking fundamentals and am able to express myself, physically, in such dynamic ways!

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Day 21:

1)  Pillows – Trying to sleep without pillows sucks.  It’s very uncomfortable and most times leads to a poor nights sleep.  I like my sleep.  And for pillows I am thankful.

2)  Freedom to roam – Sometimes I just want to go on an adventure for the sake of getting out and doing something spontaneous.  Other times I have things to do and want to roam around throughout the process.  There are many places in the world where people don’t have this freedom.  The fact is, I do have this freedom is immensely empowering and liberating and I’m thankful to have it.

3)  Air fresheners – I don’t know about you, but I prefer to breathe in fresh air over skunky air.  And there are certainly plenty of things that I experience on a day to day basis that can really skunk up the air in no time at all.  That’s why I’m thankful to have air fresheners.  Because if I’m going to put air in my body, I’d prefer it to be fresh!

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Week 4:

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Day 22:

1)  Flash drives – How handy is it to have a little data storage unit attached right to your key chain that can be used to move files whenever you need to move them…?!  It’s amazing.  You don’t have to worry about an internet connection or wires or scratched CD’s.  All you do is plug it in, drag, drop, and DONE!  Your files are with you to be downloaded whenever you need them to be downloaded.  Oh, technology…

2)  Sun screen – I’m a white boy.  And as such, I get sun burned quite easily.  As much as I wish I could tan from being in the sun, I usually just end up going right to red and then back to white.  And sometimes if I’m lucky I’ll get a little brownish in between…  But not usually.  Buffalo has been experiencing gorgeous weather over the past several days (which feels completely unorthodox after the terribly long winter we just got out of) and I burned up after just a few hours in the sun on the first day.  Thankfully though I have sun screen which allows me to still go outside, comfortably, so that I don’t have to worry about burning my skin any further.  Thank you, sun screen!

3)  Garbage collection services – I’m thankful that I live in a community where garbage disposal services are provided that’ll take the waste I produce and get rid of it elsewhere.  Otherwise, I would certainly be in over my head in trash.  It’s not a pleasant thought and when you think about how much garbage really does get moved on a monthly or yearly basis, it reminds us of just how thankful we should be to have services like that in place!

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Day 23:

The 3 new things I’m grateful for today all stem from the following video.  Watch it first:

Ronald Davis

1)  Positive circumstances and opportunities – Regardless of your opinion on homeless people, I think this video acts as a solid reminder that our problems and challenges could be worse.  The struggle for survival is a very real battle that countless people face every single day all over the world and is a struggle that couldn’t be more scary.  Not knowing if you’re going to have enough to eat or if you’re going to have a place to sleep at the end of the day completely changes your priorities and can make you do some crazy things.  Things that I’m thankful I don’t have to do because I was fortunate enough to have been born in a different set of circumstances with a different set of opportunities.

2)  People see me as a human being – Extending even beyond what Ronald was saying about how some people don’t see him as a human being and treat him like the scum of the earth, there are many people in the world with deformities, diseases, and birth defects that make them look very different than the way ‘normal’ people look.  They may have deformed bodily features or diseases and are oftentimes treated as outcasts in society.  I feel very lucky that I was born the way I am and know that there are a lot of people out there that wish for the feeling of normality that I, many times, take for granted.

3)  Being privileged enough to be able to work for money – Ronald has to beg.  He hasn’t been able to find a job yet.  And he certainly isn’t the only one.  There are tons of people in the world without a job.  People with experience, educations, and connections even that have been laid off or have been turned down for whatever reason.  Many times I hear people complaining about having to work and having to go to their job every single day… Today, why not try and be thankful that we have a job and that we have the opportunity to provide for ourselves and those we care about by our own means and our own hard work and that we don’t have to beg others for help.  It’s a privilege to provide.

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Day 24:

1)  Video cameras – One of the best tools, hands down, for improving physical performances and technique is video cameras where you can record yourself doing something and then play it back, evaluate, and analyze.  It’s a tool that I’ve been using for years and it amazes me every time how much I can see when I play the video back versus when I’m training and looking strictly from my own POV.  It opens up a whole new world of analysis and deepens the room I see for improvement and I’ve really enjoyed using it to take my performances to the next level.

2)  Protein supplements – I’m not a big fan of cooking.  I love eating… but cooking is not my thing.  I’ve tried to get into it and even forced myself through a 30 day cooking challenge to see if maybe it was just a lazy habit I had built up… But I think it was more than just that.  This is why I’m really thankful to have protein supplements!  With the amount of working out that I do I’m in constant need of quality protein to aid in recovery and protein bars, shakes, and snacks are perfect for me.  They’re quick, easy, effective, and I’m thankful for them!

3)  Cologne & perfume – I like smelling good.  I like being around people who smell good.  With everything we humans do on a daily basis it’s very easy to lose control of our scent for the worse… Which is why I’m thankful for cologne and perfume.  It lets us stay in control of our scent and pays huge dividends as we interact with other people throughout the day.

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Day 25:

1 & 2)  .com’s and delivery services – I went to the mall last week in search of a few colognes.  The first one I was looking for was all sold-out.  This was unfortunate.  The second one I was looking for seemed overpriced compared to what I’ve bought it for in the past.  I left the mall that day with a total of zero new colognes.  This was also unfortunate because I was running low on what cologne supply I had left.  I decided to venture into new territory (as far as buying cologne goes) and shop for them online.  Lo and behold, I found my cologne for HALF the price I saw it for in the mall!  So what did I do?  Bought two of each for about the same price it would have cost me for one of each in the mall.  In this situation, what I am thankful for are the services that make this purchase possible as well as the delivery services that get my product from there (wherever ‘there’ is) to here (wherever I am).  It’s pretty awesome… AND it’ll usually get here in 3-5 business days which is definitely amazing!

3)  E-Mail – It’s SO much easier to send than paper mail!  Embarrassing story:  I’m so used to using e-mail that when I was asked to send a paper letter at work I had to look up what to write on the front of the envelope.  I had no idea what went where and felt a little ridiculous looking it up.  Anyway, e-mail is amazing because it’s much simpler and is essentially instant.  And instant sure beats days later… Something to certainly be thankful for if you ask me!

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Day 26:

1)  Coffee – First off, I am very conscious of my caffeine intake and strictly keep it to one cup per day.  That being said, I have been drinking an afternoon cup of coffee for over a decade now.  It is a warming break in my day that gives me an energizing second wind and allows me to finish my days strong.  It’s a ritual that I look forward to and boy, am I thankful for it!

2)  The ability to touch – Touch is a powerful sense that adds a wonderful dimension of texture, tickle, rough, soft, smooth, hard, silky, sharp, comforting, sensual, loving, caring, etc. to life.  Oh, how much more dull life would be without it.

3)  Being free from pain at this exact moment in time – Isn’t it interesting how, for the most part, we only tend to notice our bodies when there is something going wrong with them?  Like when there is a pain, a sickness, or an injury – yet fail to notice them when they’re working great and are pain-free?  Our bodies are so incredibly amazing and do such a great job dealing with all of the crap that we put them through on a regular basis that I think they deserve a little extra credit.  So thank you body, for all that you do and will continue to do for me.  I am nothing without you.

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Day 27:

1)  A house with temperature maintenance – As I mentioned earlier, I really don’t like being cold.  Hot showers and warm cloths are big for me.  I also find it incredibly challenging to get comfortable when it’s really hot.  When it’s too hot I find it hard to concentrate, hard to relax, and definitely hard to sleep.  I feel blessed that I live in a house that is able to warm up when it’s cold and cool down when it’s hot.  How amazing is that?  Thank you, house.

2)  Candles – I light one most nights for dinner and one for an evening shower.  They keep me tied to the present moment and I enjoy the ambiance that they bring to the scene.  Plus they smell good (especially after you blow them out).  I’m a big fan (see what I did there?!) and I’m thankful to have them.

3)  Boots – Because you know that when winter comes rolling around (especially the Buffalo winter) the last thing you want to do is walk around in the snow madness, boot-less.  Shoes just don’t cut it.  At least not from where I’m from.  I’m thankful that I own a pair of boots that keep my feet warm when it’s madness outside.

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Day 28:

1)  Being able to watch movies on demand – After a long and busy week, I like being able to shut down my brain and watch a good movie.  And I am fortunate to live in a world where I can pull one up on my computer, on my TV, or in a local movie theater – without any fuss or difficulty.  How incredible is that?

2)  Having a car that I can call my own – It’s paid off and I can use it at will.  I have the freedom to roam as I please and drive to where I’d like.  It’s an amazing privilege that I know many people in the world don’t have.

3)  Knowing how to drive – What good is a car if you don’t know how to drive?  I was fortunate enough to have learned how to drive with a manual transmission (stick) and therefore have the ability to drive most cars.  I have learned over the years that I am very sensitive to abrupt motions and get motion-sickness quite easily.  Knowing how to drive has undoubtedly saved me from countless sick experiences and I’m thankful that I am able to take the wheel.

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Day 29:

1)  The ability to taste – I can’t imagine not being able to taste the food that I eat.  I imagine that it would be a whole lot easier to eat healthy, but so much experience would be taken away!  No sweet, sour, spicy, juicy, crispy, tender, savory, seasoned, tasty, delicious, etc., foods to re-charge the body and re-fuel the soul.  I am thankful that I am able to taste such a wide array of foods and am able to feel the comfort overcome my body while I eat them.

2)  Knowing kids that will cook me breakfast – Not literally of course.  But when I went over to a friends house the other day, his baby sister asked me what I wanted to eat and started cooking for me at her play kitchen station.  She made me toast with milk and sprinkles, corn with butter and sprinkles, and eggs with sprinkles and more sprinkles (You can never have too many sprinkles!).  It was my favorite breakfast ever.  Thank you, Lily.

3)  Having an abundance of food – I never have to worry about whether or not I’m going to be able to eat again.  I know that there are a ton of people in the world who never know if they’re going to eat again.  I have plenty of food at my house and many supermarkets and stores where I can get more, at my convenience.  When I really think about that, I feel very fortunate to live in such abundance.

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Final Day & Closing Thoughts:

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Day 30:

Today is the last day of the challenge.  Before I list my final three things I’m grateful for, I wanted to share the fact that I went back on my list and spent some time reflecting.  I am surprised at how much I have learned about myself through this challenge.

First off, I can’t believe how much I take for granted—I am so beyond blessed.  I stated in beginning of the challenge that the items I was going to list were in no particular order (and they weren’t) and now that I am on the last day of the challenge, I am blown away at the order in which I did list items and at how some things weren’t even listed at all!

I find it fascinating that I listed the internet and hot water so early on and that I have yet to list that I am thankful for being able to smell, that I am able to give back and help others with the click of a button, that I have so many amazing relationships in my life that give me such a sense of fulfillment and joy! … Just to list a few.

I can’t help but think there are SO many other things that I may have missed and it makes me feel all the more grateful for the life that I live.  

It makes me feel happy that I have so much to be thankful for, yet obligated…  I feel a strong need to give back what I have been given and I feel that desire pouring out of me now more than ever.

Every time I would sit down to list my 3 items, I would always find myself smiling and feeling warm.  I truly believe that it’s impossible to feel grateful and depressed in the same moment.  I remember thinking to myself at the beginning of the challenge that I knew exactly how it would turn out and that I could just be grateful without following the 30 day challenge format and it would be the same.  Not the case at all.

My thought for you?  You know my thought.  Do the challenge.

It will do nothing but bring you happiness, warmth, and joy.  Record your blessings, reflect on the awe and beauty of your life, and feel your perspectives change.  Share your results with me when you finish.  I’ll be waiting to hear.  And finally, here are the last 3 things I am grateful for:

1)  The ability to smell – Upon reflection, I realized that I never mentioned this fundamental sense I use every single day for interacting with and understanding the world!  I went christmas tree shopping today and found myself entranced by the overwhelming aroma of pine from the evergreen trees, a sensation only possible through my ability to smell… And what about walking into your house when it’s filled with the aroma of fresh baked cookies?  …Or how about the smell of your favorite cologne or perfume.  What an amazing ability.  How thankful I am to have it.

2)  The ability to help people with the click of a button – I mentioned being thankful for the internet and being able to connect with others, but never mentioned specifically how powerful it is that we are able to help others all across the globe with such ease.  Literally the click of a button can save lives.  How absolutely incredible is that?  Maybe we should spend our clicks in the realm of contribution more often.

3)  The fact that I have to think about whether or not I missed anything now that this is my last listing – I mean, seriously.  I have so much to be thankful for that I can’t even keep track of it all.  This is the exact thought we need to be reminded of on a regular basis.  We really don’t need more – we simply need to be thankful more.  Less stuff is more life.  I have listed 90 items over 30 days and feel like a great majority of the items listed are things I can live without.  I live a life of comfort and abundance and I am trying to be more conscious and thankful of that every day.

Thank you, Shawn Achor, for the idea.  And thank you, reader, for listening to what I have to say.  I may not know you personally, but I wish you all of the best and hope you were able to connect with some of my thoughts of gratitude.  I further hope that you will spread the grateful word on your own terms and that one day, maybe our gratitude actions will cross paths :)  Cheers.

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