Our mindset is made up of our ideas and attitudes about both ourselves and our world. It affects how we behave, our outlook on life as well as determining how we take on new things or cope with changes.

One type of mindset would be thinking ‘I can’t’, while another type of mindset would be saying ‘I can’t . . . yet’. A very small, yet powerful difference.


As part of your Great Aussie Hike training journey with your team, it is important to not only focus on the physical health benefits, but also bring your attention to your mental health journey.

Each month, Krystal from Worthy of Wellness will set a mindset challenge. This will help you understand and pay attention to how you can manage and influence your own mental health status and habits.


This month we will focus on and explore a concept know as gratitude.

By definition, gratitude means, ‘the quality of being thankful; readiness to show appreciation for and return kindness.’

Even in the most unlikely of places (a global pandemic) it is still possible to show gratitude and identify what you are thankful and grateful for.

There are many ways to use gratitude to improve your mental health. Headspace lists the following changes you may experience by adding gratitude to your life:

  • help build new relationships or boost current ones

  • help you forgive yourself and others

  • reduce anger and increase empathy

  • help you sleep better, give you energy and boost self-esteem

  • make you appreciate what you have

It can also give you feelings of happiness and appreciation, which in turn has an effect on your wellbeing. You can read more here.

There are many ways to practice and add gratitude into your daily life, and for the month of October we will be starting by identifying what we are grateful for each day.

You may like to record this in a journal or start a gratitude jar.

1/ Keep a gratitude journal

Journal entries can begin with the day and date and a list of 3 – 5 points that you are grateful for in that day. For example:

Thursday 1st October 2020

I am grateful for:

  • Facetime with my family
  • Clean running water
  • Coffee

*Remember to begin your statements with ‘I’ – this makes it personal.

A great way of staying connected with team mates and helping make sure each other has completed the daily task is to add one (or all 3) things that went well / that you are grateful for to your group chat each day.

2/ Gratitude Jar

You might like to make this a family affair with those on your team or those you live with.

This is where I would suggest starting a Gratitude Jar.

Each day, each person will write their gratitude list (3 – 5 points) and fold it up and put it in the jar.

At the end of the month, make a time to sit together and read them out.

*Remember to put your name on your list so you know it’s yours

After 31 days of October gratitude entries, you get to read over your journal or jar entries – this is the fun park! Try and do it with your team, friends or family.


  • share with people what you are grateful for

  • nothing is too small to be grateful for

  • if you miss a day, you can go back and catch it up as you think back to that day

  • you can be grateful for coffee for more than 1 day in the month so don’t worry if you list this more than once

  • if you miss a day, you can go back and catch it up as you think back to that day

This might start off as a difficult task, but give yourself the space and time to think and search for the things that you are grateful for. This practice can change your outlook and mindset in a way that has you being able to identify the positives in life more easily.

Be creative in your gratitude journey, be grateful for what you DO have rather than what you Do Not have. This is what it is all about, the shift towards a positive mindset.

For more information on how goal setting, mindfulness and mindset coaching can positively impact your mental health and to work with a professional visit

I am grateful to be able to support you with your mental health.