A five-week, self-paced course from SayThanks.org. Lower your stress baseline, dissolve the awkwardness of vulnerability, and make life-changing gratitude a daily habit. Each week follows the same six-beat rhythm — breathe, learn, practice, journal, affirm, prove — so you always know what comes next.
Read moreA five-week, self-paced course from SayThanks.org. Lower your stress baseline, dissolve the awkwardness of vulnerability, and make life-changing gratitude a daily habit. Each week follows the same six-beat rhythm — breathe, learn, practice, journal, affirm, prove — so you always know what comes next.
33 lectures · 8h 45m total length
What this course is, who it is for, and how the five weeks work.
Capture where you are today, so at the end of Week 5 you can see your own change.
Why we start with your body, what Week 1 covers, and your Opening Breath.
Why gratitude feels hard when you are stressed, and why that is not a flaw in you.
How your heart rhythm responds to breath and feeling, and how to use that on purpose.
How to keep a good moment instead of letting it slip past.
An 8 to 10 minute guided practice of breath, gentle tension and release, body scan, and an appreciation anchor.
Your everyday tool, plus Week 1 affirmations, the end-of-week check-in, and answers to common worries.
Training your eyes to see the good, plus your Opening Breath and the week's plan.
Why your mind holds on to what is wrong and lets good things slide off.
Why we stop seeing the good things we have, and a gentle exercise to bring them back.
Where to look for the good, so noticing becomes easy and natural.
A 6 to 8 minute guided practice that turns your whole body into a noticing tool.
Your daily noticing practice, plus journal prompts, Week 2 affirmations, the check-in, and reassurance.
Letting yourself feel it, plus your Opening Breath and the week's plan.
Gratitude is something you feel before it is something you say.
Why tender feelings feel risky, and why the fear is usually bigger than the reality.
A feeling fully felt wants to be shared. How to turn worry into generosity.
An 8 to 10 minute guided practice: feel it, name it, then rehearse sharing it.
The Tiny Brave ladder, your daily log, Week 3 affirmations, the check-in, and reassurance.
Saying something that matters, plus your Opening Breath and the week's plan.
Why gratitude is the glue that holds relationships together.
The Say Thanks Formula: the Specific Action, the Perceived Effort, the Personal Impact.
How to express gratitude without brushing past real pain.
A 6 to 8 minute guided practice that places appreciation in your body before you write.
Send one specific thank-you a day, plus Week 4 affirmations, the check-in, and reassurance.
What happens when gratitude leaves you, plus your Opening Breath and the week's plan.
Why witnessing kindness lifts us, and how your gratitude reaches further than you can see.
What to do when someone thanks you back, and how to receive with an open heart.
Start tiny, stack it, add a cue, celebrate. How gratitude becomes who you are.
An 8 to 10 minute guided practice that places your Say Thanks habit into your real day.
Express appreciation across four circles, then choose how your gratitude leaves the page.
See your before and after, write your Say Thanks Pledge, and close the course.