How To Take Part in The 30-Day Gratitude Challenge

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If there is one thing that the year 2020 has taught us, it is that nothing is ever guaranteed. We might have started the year with the same flippant self-assuredness that not much would be different and expected to float down a placid sea of predictability. But with COVID-19 still ravaging most of the world, this year has been anything but typical. Many Beijing families found themselves either separated or completely locked out of China due to the government’s border lockdown measure to control the spread of the global pandemic. Both we and our kids have had to get used to a new way of working and attending school, as remote learning and working became part of our social distancing routine. But it has not all been bad, and even in the cloudiest of times, it is still important to find the silver lining. Simply put, 2020 is almost over, and though we might be a little worse for wear, we still made it through and that is enough reason to be grateful.

We spoke to Rebecca Archer, Beijing mom and co-founder of WellWomen, and someone with a passion for sustainable living, on the 30-day gratitude challenge, and how we can use this time to take full stock of what this year has truly meant to us, one moment of gratitude at a time.

Rebecca Archer

Beijingkids: What is the 30 days of gratitude challenge?

Rebecca Archer: 2020 has been quite a wild year, and the ride isn’t over yet. 2021 is right around the corner, so to see out this challenging year WellWomen is hosting a 30 Day ‘Attitude of Gratitude’ Challenge.  The challenge is happening in one of our WeChat groups, and it is about intentionally finding something to be thankful for every day for 30 days and sharing it within the community. Maybe you are thankful for your bed, a hot shower, hugs from your kids, a supportive employer, or a great experience – share it in the group, and then read everyone else’s. Participants in the challenge are discovering that reading other people’s comments is actually giving THEM a personal positive boost as they start feeling the collective gratitude.

BJK: Why is it important to participate in this challenge?

RA: Positive Psychology has found that gratitude and happiness are strongly linked. Cultivating a deep feeling of gratitude is proven to increase happiness and optimism, along with a number of other benefits. As expats in the current climate, we find ourselves with extremely limited mobility, and there’s a lot of challenges and anxiety around that. It’s easy for people to dwell on the limitations, grief, fear, and the uncertain future, and we certainly need to give ourselves the space to recognize, accept, and feel these emotions.

At the same time, it’s important that we keep looking for the good in life, so spending time every day intentionally thinking about good things can help us maintain a more positive outlook.

As many people know, it’s not that easy to do these things that are beneficial for us, especially when you are trying to do it on your own. That’s why in our WellWomen community we use the power of accountability in the form of group challenges. Showing up every day and engaging with others keeps us focused on the task and we reap the benefits.

What better time than December to do this challenge, and set up our minds to be in peak form for 2021!

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BJK: What are some of the major takeaways Beijing families should expect to take away from this exercise?

RA: This is a great exercise to do with the whole family. If you are consistent with the 21 days you should start to feel more optimistic, more content, and happier; gratitude leads to improved mental health. You will feel more resilient, [which is] important as we are faced with the turbulence of an uncertain world. If you intentionally look for things to be grateful for in your family, relationships, or work, then you can expect to feel increased satisfaction in these areas as well.

BJK: What are the steps to participating in this challenge?

RA: Our WellWomen 30 Day Challenge has already started, but there is nothing to stop beijingkids readers from jumping into the challenge now! In fact, if you join by December 10th you can still join in for 21 days – a length of time that Dr. Caroline Leaf, a neuroscientist, says it takes for us to begin to detox our brains of toxic thinking habits.

You can join the challenge by scanning or, if the group is full, you can add me directly on WeChat: becstarnz.

BJK: What should Beijing families have in mind as we move into 2021?

RA: We need to move into 2021 with cautious optimism. The battle against COVID-19 is not going to be a quick one, and we need to be realistic that we may be in this current state for 2021, if not longer.

The most important thing for us to focus on for the long term is our mental health and that of our family members. Doing things that will help us feel good every day is important – focusing on the basics like sleeping well, eating well, exercising, meditating, taking time for leisure, staying connected with others, and talking and sharing our feelings. On a deeper level, finding something that you can do in Beijing that will help you feel a deep sense of contribution or purpose will help keep the spark in you alive.

BJK: Any words of encouragement to expat families living in Beijing?

RA: The beautiful thing about Beijing is that there are so many amazing, beautiful, wonderful families here – and we are all in this together. Being separated from our extended family overseas for such a long time is not easy, and when we are faced with our family members who are sick or who have passed away, the grief is immense. If you are struggling, you are not alone.  Lean into your community, if you have a need then speak up – the expat community in Beijing is unlike any other expat community I have lived in. If you can’t find your tribe, then I encourage women to join our digital WellWomen community and actively engage in one of our groups – fitness, parenting, style, decluttering, or sustainable living. You may just meet your new besties!

Use this next year as a way of exploring Beijing. I have lived here for more than six years and I still feel like I have barely scratched the surface of what this incredible city has to offer. Take advantage of travel restrictions by visiting local mountains, or staying in the hutongs. Look out for cool events and activities. Finding new ways of bringing increased joy and fun will help keep life interesting over the next year.

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Photos: Rebecca Archer, Unsplash 

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