30-Day Appreciative Mindset Psychological Growth Practice Course

Course Introduction

Welcome to this 30-day journey of psychological growth! The core theme of this course is "appreciative mindset," aimed at helping you actively cultivate the "ability to appreciate" and "ability to share joy"—that is, the capacity to sincerely praise others and share in their joy. Through about 10 minutes of practice each day, you will gradually learn to genuinely appreciate others, express praise sincerely and appropriately, and integrate this positive habit into your daily interpersonal interactions.

Why practice an appreciative mindset? First, when we see others' strengths and achievements and genuinely feel happy for them, this goodwill improves our own mood, making us happier. Research shows that sincerely praising others increases the happiness of both the giver and receiver. As psychologist William James said: "The desire to be appreciated is one of the most fundamental human traits." Learning to praise others not only satisfies people's psychological need for recognition but is also a gift of warmth and kindness. Second, an appreciative mindset helps improve interpersonal relationships. Appropriately praising others can bring people closer, build trust, and make communication smoother—it's often called the lubricant of interpersonal interactions. When you genuinely appreciate others, you often gain more goodwill and support, enhancing your social influence.

This course is structured in four progressive stages, each lasting about 7 days: Stage One (Awareness of Appreciation) focuses on cultivating the ability to observe others' strengths and appreciate them; Stage Two (Verbal Expression) practices how to express appreciation in appropriate language; Stage Three (Social Practice) encourages you to take action in real life, attempting praise in different situations; Stage Four (Character Internalization) helps you integrate appreciative mindset into your values, becoming a stable character trait. Daily exercises take various forms, including verbal expression, writing, scenario imagination, small action tasks, and mindful meditation, allowing you to improve your ability to praise others from different angles. Each day we will provide a practice theme, specific task instructions, and guiding words or examples for your reference. Please maintain an open heart and persist in completing each day's brief 10-minute practice. Believe that after a month, you will develop the habit of genuinely praising others and a more positive, joyful attitude toward life. Keep going!

Stage One: Awareness of Appreciation (Days 1-7)

In this week, you'll train your "appreciation ability," learning to notice the bright spots in others and genuinely feeling happy about these good qualities in your heart. This is the foundation of an appreciative mindset: first having sincere appreciation in your heart, then offering genuine praise. Each day's practice will help you gradually change your perspective on people around you, seeing more of what is worthy of appreciation in them.

• Day 1: Discovering the Power of Appreciation Task: Today, we begin by understanding the appreciative mindset. First, take a moment to contemplate what "appreciative mindset" means—it refers to seeing others' good behaviors or achievements, genuinely feeling joyful about them, and offering praise and admiration. After understanding the concept, close your eyes and spend a few minutes recalling a recent event that made you happy for someone else: perhaps a friend got promoted, a classmate achieved good results, or a family member overcame difficulties. Then allow yourself to feel a genuine happiness, as if this success belongs to you, and in your heart, say a word of praise or blessing to that person. You can also quietly speak this praise aloud. Guidance: "When you truly feel happy for others' success, this joy also flows into your heart." Try to feel the meaning of this sentence—others' achievements don't diminish your light; on the contrary, in the moment you rejoice for others, your heart is also filled with joy. Today's exercise is a foundation for the next 30 days: learning to appreciate and bless others is a good start. You can record your feelings in your journal, write down the event you chose to appreciate, and your words of praise in your heart.

• Day 2: Observing Others' Strengths Task: To cultivate an appreciative mindset, first learn to discover qualities worth admiring around you. Today, consciously observe the people around you (family, friends, or colleagues), noting strengths in each person. Find a quiet moment, select at least 3 people you know well, and write down one strength or quality you admire in each person. This quality can be related to character, such as kindness, humor, reliability; abilities, such as good cooking, high work efficiency; or small sparks in life, such as always being punctual, having good taste in clothes. Try to be specific, not staying with vague descriptions like "they're nice." After writing, spend some time imagining what your life would be missing without these qualities, thus appreciating their value. Guidance: "Everyone has bright spots worthy of praise." When we look carefully, we can always find different kinds of goodness in those around us. Through this exercise, you'll discover that familiar people have many qualities you may have previously overlooked. Learning to appreciate these qualities is the first step toward sincere praise. Example: (1) My husband is very patient—yesterday he spent two hours patiently helping our child with homework without losing his temper; (2) My good friend Xiao Li is helpful—last week when I moved, she took the initiative to help and brought homemade food; (3) Colleague Xiao Zhang is witty and humorous—every team meeting he helps relieve tension, allowing everyone to relax.

• Day 3: Appreciation Journal Task: Today we'll transform observed appreciation into words. Choose someone around you, whether a friend or colleague, and write a piece praising them. This piece is like a commendation or thank-you letter, but you don't have to actually send it or show it to them yet—it's just for practice. Take a few minutes to write in your journal or on paper your appreciation for this person: what excellent qualities they have, what admirable things they've done, and the impact these qualities or behaviors have had on you. Try to write in a sincere tone, as if you're genuinely conversing with them. After writing, read it once, feeling the respect and appreciation between the lines. Guidance: Writing an appreciation journal helps us clarify our feelings of admiration for others, making vague positive feelings concrete in language, which will make your praise more genuine and powerful. Don't worry about whether your words are elegant—focus on authenticity. As you write, picture the person's face and your shared experiences, letting emotions naturally flow to your pen. Example: "Dear Mom: I want to tell you that I've always admired your strength and kindness. You always selflessly give to our family, facing any difficulties with a smile. This has taught me the value of perseverance and love. I feel lucky to be your child, and thank you for everything you do." (Your journal doesn't need to be this formal; even a few sentences are fine as long as they express your genuine appreciation.)

• Day 4: Capturing Moments of Kindness Task: Today's exercise is to cultivate sensitivity to appreciation in daily life. Starting from the morning, consciously observe behaviors or qualities worthy of appreciation happening around you. These can be any small moments in life: such as seeing someone give up their seat to an elderly person on the bus, a colleague who remains patient in responding to requests despite being busy, or a stranger leaving a heartwarming comment online. Please capture at least one thing or quality in others that makes you think "that's nice." If conditions allow, smile or nod to that person right then to show your appreciation (if you're shy about complimenting directly, you can express goodwill through body language or eye contact). At the end of the day, take out your notes and briefly record this moment of kindness you observed, and write down your words of praise or feelings about it. Guidance: "Beauty is everywhere; it depends on whether you choose to discover it." What you're doing today is training yourself to promptly discover people and things worthy of appreciation. Constant observation and recording will make you more sensitive to positive energy around you. When recording in the evening, recalling that moment, you may find that even just witnessing others' good deeds improves your mood. This is precisely the emotional uplift that comes from an appreciative mindset. With persistent observation, you'll increasingly feel that kindness and excellence are everywhere in life.

• Day 5: Shared Joy Meditation Task: Today we return to our inner world for a "joy sharing" meditation practice. Find a quiet, undisturbed place to sit, relax your body, close your eyes, take a few deep breaths to calm yourself. Then bring to mind someone you know who recently experienced something joyful or achieved some success. Perhaps your good friend found an ideal job, a colleague reached a performance goal, or a child in your family placed well in a competition. As you imagine this person and their joy, visualize the happy smile on their face, and genuinely feel happy for their joy. As you breathe, send your blessings to them, silently repeating a few words of blessing or appreciation, such as: "I'm genuinely happy for your success; may your joy continue." Feel the joy and goodwill flowing in your heart at this moment. If your mind wanders during meditation, don't worry—gently bring your attention back to the happy person and your blessings. Continue for 5-10 minutes. Guidance: In Buddhism, "appreciative joy" is considered a noble quality—seeing others free from suffering and attaining happiness, and feeling joy yourself. By practicing this quality through meditation, we can purify our hearts and make it easier to empathize with others' happiness. "Your joy is also my joy." Repeatedly contemplate this thought. If you don't immediately recall real people and events today, you can imagine a scenario, such as visualizing some stranger in the world doing well, and sending them sincere blessings. After meditation, open your eyes and feel the warmth and peace in your heart. The heart of appreciation can be gradually expanded and deepened through practice.

• Day 6: Experiencing the Power of Praise Task: Today we put ourselves in others' shoes, experiencing the positive power of praise from the recipient's perspective. Find a quiet moment to recall a past event in your own life: a time when you were sincerely praised or recognized by others. Perhaps it was a teacher publicly praising your progress in childhood, a boss recently affirming your work results, or a friend or family member sincerely complimenting one of your qualities. Choose a memorable experience of being praised and mentally relive the scene: What words did you hear? What expression and tone did the person use? How did you feel inside at that moment, and did a smile appear on your face? Then, write a few sentences on paper describing the emotions and impact this experience brought you, such as "That praise made me feel..." or "I felt that I..." Then reflect: Why did that praise have such a strong impact on you? Was it because the person spoke sincerely and specifically, or because you craved recognition? Briefly note these reflections as well. Finally, silently make a resolve in your heart: In the future, I will also make others feel the joy and power of sincere praise, just as I once did. Guidance: When we personally experience the warmth of sincere praise, we better understand why we should pass this gift to others. Psychological research shows that being recognized and appreciated greatly satisfies one's self-esteem and sense of belonging. Giving others this positive experience is also a form of self-growth. "Put yourself in others' shoes: How would you like to be praised? That's how others hope to receive sincere appreciation." By reviewing this experience, I hope you'll be more determined to practice an appreciative mindset, because you already know how powerful it can be.

• Day 7: First Week Reflection Task: Today is the last day of the first stage. Take about 10 minutes to review and summarize the "appreciation awareness" practices of the past week. Take out your journal or a piece of paper and try to answer the following questions: These past few days, have you noticed others' strengths and good deeds more than before? How have your emotions changed when observing and writing down these appreciations—has your mood become more positive or joyful? Was there any day's practice that particularly impressed you or felt challenging? For example, you might find yourself already habitually looking for details worthy of appreciation, or realizing many previously overlooked moments of kindness. Write down your feelings and gains, honestly recording new insights as well as lingering doubts. Finally, summarize: How has your understanding of the concept of "appreciative mindset" deepened? Also, look ahead to the next stage, telling yourself: Starting tomorrow, I will try to express these observed appreciations in words. Prepare yourself mentally and look forward to this. Guidance: "Awareness is the starting point of change." In the first week, you've already begun to open your eyes wider to see the beauty of this world. Though these days may be just small exercises, incremental changes are accumulating. Through reflection, you can more clearly see your progress and also discover areas that need strengthening. If it still feels somewhat unnatural, that's okay—it's a normal process. Please give yourself credit for your persistence and mindfulness! In the coming week, we'll move into expression practice. Keep going, and bravely express your feelings of appreciation!

Stage Two: Verbal Expression (Days 8-14)

After training in the first stage, you are now better at discovering commendable aspects in others. In the coming week, we will focus on how to express appreciation appropriately in language. Sincere emotions need to be conveyed through suitable words to let others feel your appreciation. The exercises in this stage include learning praise techniques, practicing phrasing in different ways, and ensuring that praise sounds sincere and appropriate. In each day's 10 minutes, you will master a small technique or complete an expression exercise, laying the foundation for future practical application.

• Day 8: Specific Detail Praise Task: Today we practice making praise specific. Vague, general compliments often have poor effect, while specific details are more touching. Recall a strength of someone you previously recorded, or choose someone you want to praise today, and try to make your praise more specific. First, think about what general compliment you might typically give them, like "You're great" or "You look beautiful." Next, refine this statement: point out what aspect makes them great, or what specifically makes them beautiful. It could be a specific behavior, a detail, or a characteristic. Write it down or organize your thoughts, then say it softly to yourself in the mirror, feeling the difference between the two expressions. You'll find that specific praise sounds more sincere and powerful. Guidance: "The devil is in the details, and so is the warmth of praise." When you can specifically describe someone's strengths, they'll realize: "Wow, you really noticed me!" This is more impactful than a simple "That's good." For example, instead of saying "You're amazing," say "The idea you shared today was very creative; it solved our big problem—truly amazing!" Similarly, don't just say "You look good," but rather "The color of your outfit today really suits you, making you look especially energetic." As mentioned in an article: "Saying 'you're beautiful' a hundred times doesn't compare to one 'your outfit coordination today is very fashionable.'" Try adding such specific details to your daily compliments, and your praise will be more touching.

• Day 9: Praising Effort and Progress Task: Today focuses on others' efforts and growth. Sometimes directly praising someone as smart or beautiful might suggest it's due to innate talent, but praising the effort they've put in or the progress they've made shows more thoughtfulness and sincerity. This is also a way to encourage others. Think about who around you has recently improved through effort? It might be a colleague who persisted in exercising and successfully lost weight; a friend who overcame stage fright and performed well in public speaking; or a family member whose cooking skills improved through practice. If you have such a person in mind, write down a sentence praising their effort and results. If there's no obvious example nearby, you can also recall a past scenario of someone's effort. The key is to emphasize the rewards behind the person's dedication. Guidance: "Everyone hopes their efforts will be seen." When we point out others' progress, they feel that you care about them and recognize their dedication. For example, you can say: "You've been very successful in losing weight recently, and your whole person looks more energetic! I know it's not easy, and it's great that you've persisted." Or "I can hear that your piano playing has become much smoother than before with your daily practice!" Such praise is not only sincere but will also make the person feel that their efforts are rewarded, boosting their confidence. Example: "You've been studying English every night recently, and I've noticed your spoken English has improved a lot—you're communicating more naturally with foreigners now, I'm really happy for you!" By praising others' progress in this way, you're also silently encouraging them to continue moving forward.

• Day 10: Verbal Praise Practice Task: Today we practice verbal expression of praise. Many people aren't used to speaking words of praise in daily life, and it might feel a bit awkward the first time. So, it's good to practice first in an environment without others. Please stand in front of a mirror, facing yourself, and imagine you're about to praise someone. Recall some praise statements you wrote down in previous days, or words you plan to actually praise someone with tomorrow. Now speak the praise aloud, addressing the "other person" in the mirror. Pay attention to your tone and expression: try to use a natural, sincere manner, like chatting with a friend, rather than stiffly reciting lines. Try to smile, maintain sincere eye contact, and speak in a calm tone. You can practice 2-3 different praises, adjusting your expression until you feel it sounds warm and genuine. Guidance: Practicing in front of a mirror before actually facing someone helps you correct nervous or exaggerated tones, making your praise sound more comfortable. Imagine the person you want to praise is in the mirror—would your tone and expression make them feel at ease? If it feels stiff, take a deep breath, relax, and try again. "Spoken praise should be as gentle as the spring breeze." Appropriate eye contact and smiles are also important. If mirror practice isn't convenient, closing the door and speaking to the air works too. Through today's practice, you'll gain more confidence in how to start praising, and the next step is to actually say these words to others.

• Day 11: Written Praise Practice Task: Today we switch methods and use writing to express appreciation. Choose someone you greatly admire (perhaps a family member, friend, teacher, colleague, etc.), and write them a sincere letter of praise or thanks. This letter doesn't need to be long—even three to five sentences is fine—but it should be specific and genuine. You can write about: what qualities you admire in them, how they've helped or inspired you, and why this means a lot to you. The tone can be warm and sincere, and a conversational style is perfectly fine. After writing, read it carefully, feeling the emotions conveyed in the words. If you're willing and conditions allow, you can actually send this letter (via email, text message, or social media)—it will be a surprise and gift for the recipient. Of course, if it's not convenient to send for now, keeping the letter is also good, as the key is practicing how to organize language to praise others in writing. Guidance: Sometimes, writing makes it easier for us to open our hearts and express praise that might be difficult to say in person. When writing, you don't have to worry about the recipient's immediate reaction, allowing you to express your inner feelings more freely. "Putting pen to paper is giving voice to the heart." Through writing, you can more calmly and completely express your appreciation for someone. For the person receiving the letter, it might become a precious memory. Whether or not you actually send it, this thoughtfully written praise will deepen your inner appreciation for others. Structure Example: "Dear ____: First, I want to say thank you... (write the specific thing you're grateful for or appreciate). I especially admire your ____ (describe the person's strengths), which has made me ____ (write the positive impact on you). I'm glad to tell you these things, and I hope you know that in my eyes, you are a person who is ____." (You can follow this outline, but authentic content is more important than format.)

• Day 12: Scenario Dialogue Practice Task: Today we conduct praise scenario simulation. Imagine a scenario where you will praise someone, and rehearse in advance how you will speak. You can simply list the dialogue on paper or simulate it in your mind. Scenarios can be chosen from the following: 1) The person shares good news: for example, a colleague tells you they passed a qualification exam; 2) Daily conversation opportunity: you're chatting with a friend about something, and it's the perfect chance to praise their insight or character; 3) You actively give praise: during casual conversation, you suddenly mention a strength of the other person to praise them. After selecting a scenario, imagine how the conversation unfolds, and write down or imagine what you plan to say. Try to stay close to life, using your normal speaking tone. Then go through this dialogue in your mind, or quietly speak it to yourself. Guidance: "Rehearsal makes performance more natural." By practicing in advance, you won't be too flustered in real situations and can express yourself more freely. Imagine the possible responses from the other person—if it's a good news scenario, they might smile and thank you modestly; if you praise proactively, they might be a bit surprised but respond happily. How should you reply then? You can briefly go through this in your mind. For example, scenario: A friend tells you they completed a marathon. Dialogue example: Friend: "I actually finished my first marathon last week!" You: "That's awesome! 🎉 You've been consistently training, which is really impressive. This achievement is completely the result of your effort. I'm especially proud of you!" Friend: "Thank you! Actually, I wanted to give up several times..." (Your friend might start sharing their experience, while you listen attentively and offer affirmation at appropriate times). By rehearsing a few sentences like this in advance, you'll find that when facing similar scenarios, words of praise have already formed in your heart and can naturally be spoken.

• Day 13: Sincerity Check Task: Today, pause the practical steps and conduct a self-check on the sincerity of your praise. Think about those words of praise you've prepared these days or compliments you've already spoken. Was there any that, when spoken, you felt didn't come 100% from your heart? Or any praise that, upon reflection, felt somewhat insincere or like mere politeness? Please honestly face this feeling, rewrite that praise, and then ask yourself: "Do I really think so? If not, can I find something I genuinely admire about the person to praise instead?" We hope all praise is built on a foundation of real appreciation, not praising for the sake of praising. If you find examples that aren't sincere enough, don't be discouraged—this is the meaning of practice. Now please try to rewrite this praise to make it sincere and appropriate. Perhaps it needs to be more specific, or maybe you need to choose a point you truly admire. After rewriting, read the new sentence aloud, feeling whether your inner sense of agreement has strengthened. Guidance: Sincerity is the life force of an appreciative mindset. Without genuine feeling, praise can become hollow flattery, making people uncomfortable. As noted: "If praise doesn't come from the heart, it can easily make the other person feel uncomfortable, like you're being overly ingratiating and insincere." So, it's better to praise less than to ensure every word spoken comes from genuine appreciation. Through today's check, you can summarize the secret to sincere praise: only praise qualities you genuinely approve of, don't exaggerate in tone, and if necessary, find an angle more aligned with your true feelings. From now on, develop the habit of quickly checking sincerity in your heart before praising. If it feels disingenuous, adjust your wording or simply don't say it. Maintaining this principle, each of your praises will be heartfelt, making people willing to accept them.

• Day 14: Praise Action Plan Task: Starting tomorrow, we will formally enter real-life scenarios to apply the appreciative mindset. Therefore, today please make a small plan for your praise social practice. Review the people around you and your upcoming schedule, think about what occasions in the next few days you can take action to praise others, and plan in advance what topics you want to praise for each occasion. Try to list at least 3 specific plans: for example, "praise mom for her recent cooking when I see her tomorrow," "thank a colleague who helped with overtime last week when I get to work on Monday," "compliment a friend's new work at the weekend gathering," and so on. Each plan can include who (who you will praise), timing (under what circumstances, such as after dinner, end of a meeting), and general content (what you plan to praise them for). Write down these plans. This way, you'll feel more confident, and these plans will drive you to notice and capture appropriate timing. Guidance: "Preparation leads to success; lack of preparation leads to failure." The same applies to praise—making some preparation beforehand will make your actions smoother and more natural. With a plan, you're less likely to shy away or forget to praise in the moment. Remind yourself of the key points of praising: be sincere and specific, not exaggerated, not abrupt, matching the occasion. If you're concerned about wording, you can even draft a few sentences on paper. Although we can't script every conversation, having an outline is always good. With these small plans and full confidence, welcome tomorrow's practical exercise! You're ready to bring "appreciative mindset" into your life.

Stage Three: Social Practice (Days 15-21)

Now, you've learned to appreciate others and mastered certain praise expression techniques. It's time to enter real-life interaction scenarios and boldly put appreciative mindset into practice! In this stage, each day will give you a different social context or task, encouraging you to apply what you've learned to praise people around you. Starting with the closest family and friends, gradually expanding to colleagues, acquaintances, and even strangers. Through a consecutive week of daily practice, you'll experience the actual impact of appreciative mindset on interpersonal relationships and personal emotions. Meanwhile, firsthand attempts will help you discover which methods work and which areas need adjustment. Remember, after completing each task, take a moment to notice your mood and the other person's reaction—these are valuable feedback.

• Day 15: Praising Those Closest to You Task: Start with the most familiar people, offering a heartfelt compliment to close family members or friends. We often hesitate to express appreciation to those closest to us, taking them for granted, but it's precisely these intimate relationships that need to be nourished with sincere appreciation. Think about a family member/close friend you haven't praised in a long time—what quality do you particularly admire in them but rarely express? Or what praiseworthy thing have they done recently? Choose an entry point, and today find an opportunity to express your praise and gratitude to them, whether in person, by phone, or voice message. You can be direct, such as: "I want to tell you, I've always admired you for..." or "Thank you for always... I really think you're great." Pay attention to sincere tone and eye contact when speaking. If face-to-face makes you shy, you can type a message, but try to use voice or in-person communication if possible, as it better conveys emotion. Afterward, observe the person's reaction—they might be a bit surprised, but certainly happy. Guidance: The closest people are often the most important in our lives, and everything they do for us deserves recognition and praise. "Express love loudly." When you muster the courage to praise parents, partners, or close friends, you're also expressing love and gratitude. This will bring your hearts closer. Don't worry about whether your praise is perfect—your sincerity outweighs a thousand words. If you're not sure how to start, imagine it's the person's birthday, and you're offering wishes—what would you say? Use a similar mindset to praise, and the person will surely feel your affection. Today's task will likely warm both your hearts.

• Day 16: Praising Colleagues or Acquaintances Task: Extend praise to your daily social circle. Choose a colleague, classmate, or neighbor—someone who isn't in your intimate circle but with whom you have a friendly relationship. Today, find an opportunity to compliment them. The content can relate to their responsibilities or recent behaviors, such as telling a colleague: "Your PPT was very clear and intuitive, making it easier for everyone to understand the plan—truly impressive!" Or saying to the security guard you often meet: "You keep the community so well-organized every day; everyone is grateful to you." The key points of praise remain being authentic, specific, and relevant to the context. If you have an opportunity to work or talk with them today, naturally incorporate the praise; if there's no special opportunity, you can create a small interaction, such as chatting briefly and offering a compliment when you meet at the water cooler. Afterward, notice their reaction and your own mood changes. Guidance: For colleagues and acquaintances, a small recognition often brings unexpected positive impact, improving mutual work or social atmosphere. Many people are accustomed to giving praise only in formal settings, yet private, heartfelt compliments are more valuable. When you praise a colleague's work or something an acquaintance does well, the trust and friendliness between you also rises a level. Don't be afraid of appearing strange—everyone craves recognition deep down, and when hearing praise from peers, they'll mostly accept it gladly and even work harder. The so-called interpersonal lubrication effect will manifest—perhaps one sincere compliment will make future cooperation and communication smoother and more pleasant.

• Day 17: Praising Strangers Task: Today the challenge escalates: try to praise a stranger. This might sound difficult, but in many situations, it can be done naturally and often brings good mood to the recipient for the whole day. Subjects you can choose include: service industry personnel (such as store clerks, waiters, drivers), passersby you encounter, or people you're meeting for the first time today. Scenario examples: When buying coffee at a café, tell the barista, "This latte art looks beautiful, thank you for your care"; when finishing a ride-share, tell the driver, "The car is very clean, your service is considerate"; or even when walking dogs in the park, compliment a passing stranger, "Your dog is so cute, it looks very well cared for!" Choose a scenario that feels comfortable to you. The key is to maintain a natural, friendly tone, with a smile, so the other person doesn't feel abrupt. If directly speaking to a stranger, you can nod and leave after the compliment, without lingering. Afterward, you'll likely find your nervousness gradually turning into happiness, because you've just brought a smile to a stranger. Guidance: "The world becomes warmer through the kindness of strangers." When you muster the courage to praise a stranger, you're breaking down barriers in interpersonal communication, spreading positive energy outward. Of course, praise for strangers should be measured and appropriate to the occasion. Try to choose content the person would be happy to hear, such as work performance, pets, children, attire, or other positive topics. If complimenting a stranger of the opposite sex on appearance, be more cautious with wording to avoid misunderstandings. Overall, most people will happily accept polite, friendly compliments. You may never see this stranger again, but your one sentence might brighten their whole day. This is one charm of the appreciative mindset: allowing even strangers to exchange goodwill. After today's attempt, you'll have more courage and confidence to face various social situations, and your "appreciation ability" can now influence a wider range of people.

• Day 18: Rejoicing in Others' Success Task: Today focuses on cheering for others' achievements. Notice if anyone around you has recently achieved something worth celebrating or received good news: such as a colleague getting promoted, a friend being admitted to graduate school, a relative having a new baby, etc. If so, please take the initiative to contact this person and sincerely offer congratulations and praise. You can say it in person; if you can't meet, call, send a voice message, or write a message. Your expression should contain two parts: 1) Warmly congratulate them on their success; 2) Affirm the effort they put in or the ability they demonstrated. For example: "I heard you received the Outstanding Employee award, I'm really happy for you! You've always worked so hard; this honor is well-deserved!" Let the person feel your heartfelt joy and admiration. If there don't seem to be any "big celebrations" around you recently, that's okay—you can set smaller goals: for instance, a friend has been consistently getting up early to run for a month, which is also an achievement worth recognizing—you can praise their amazing perseverance; or a colleague has overcome a technical problem, which is also worth celebrating. In short, applaud others' victories, big or small. Guidance: When we genuinely admire others' achievements, we're practicing the "ability to share joy." When your friend achieves success and you're truly happy for them, this is a very precious quality. Many people, when facing others' good fortune, may congratulate on the surface while feeling sour inside, but what you're doing today is fully immersing yourself in the other person's joy—no comparison, no jealousy, only blessings and appreciation. "Their success feels like my own light." You'll discover that this mindset fills your own world with brilliance too. Even better, when you generously praise others' brilliance, your friendship deepens, and they become more willing to share life's joys with you. Appreciative joy is the adhesive of friendship and trust. I hope today's practice allows you to personally feel that others' success can also light up your heart.

• Day 19: Praising People Behind Their Back Task: Today, try an indirect way of expressing appreciation—praising someone's strengths or contributions when they're not present, to a third party. This might sound strange: why not praise people to their face? Actually, "behind-the-back praise" is often more convincing because it has no element of flattery, and once it reaches the praised person's ears, they'll be even more touched. According to etiquette experts, praising behind someone's back is more effective than face-to-face compliments. So how do you do this? Think of someone you want to praise and another person who knows both of you. Find an opportunity to casually mention to your mutual friend/colleague that this person is excellent in some way. For example, in the office break room, chatting with colleagues, say: "By the way, Xiao Wang planned this client event really well; our team is fortunate to have him, making everything go so smoothly." Or while chatting with family members, praise an absent family member: "Sister has really improved lately; she still studies after work every day—it's quite admirable." Speak naturally, not seeming deliberately boastful about someone, just mentioning strengths in passing. If appropriate, this third party will likely relay your praise to the person, achieving the effect of "moistening things silently." Even if it's not conveyed, you're still establishing an image of someone who appreciates others. Guidance: "Speaking well of someone behind their back is worth a thousand words to their face." Behind-the-back praise reflects a higher level of appreciation: you're not seeking direct thanks or feedback, just purely acknowledging the person. This behavior actually better reflects your sincerity. If the person later hears you praised them behind their back, they'll often feel especially touched, believing your praise is definitely not just polite words. As mentioned: "Praising others' strengths behind their backs is more effective than face-to-face compliments." Of course, this doesn't mean we shouldn't praise people directly—both methods have their place. Today, try being someone who "praises in their absence." Believe this will bring you a new realization: praise can also be conveyed so indirectly, and it's indeed very effective. In future social interactions, you can alternate between direct and indirect praise, letting your good reputation spread throughout your social circle. Example: Colleague A complains to you: "The project is really difficult lately." You can say: "It is difficult, but our team leader Xiao Li is really capable; he always comes up with ideas to help everyone solve problems. Fortunately we have him, otherwise it would be even more headache-inducing." —If these words reach Xiao Li's ears, he'll definitely believe you genuinely appreciate his talent.

• Day 20: Making Praise Part of Daily Life Task: After several consecutive days of practice, you've been continuously sending out voices of praise to the outside world. Today there are no new tricks; the requirement is simple: continue to give at least one sincere compliment. You can repeat any form from previous days—praising family, colleagues, strangers, congratulating others, etc., depending on your life scenarios today. The reason for arranging such a day is to reinforce the habit of daily praise, gradually integrating it into your daily routine. Today, pay special attention to whether praising feels more natural. Think back to the first day when praising others might have felt awkward or required wracking your brain. Now, on Day 20, you may have developed a kind of conditioned reflex: as soon as you see someone doing well, the thought of wanting to praise them emerges. Please be mindful of this change. If it still doesn't feel natural, that's okay too—habit formation varies from person to person. As long as you persist, it will eventually internalize into natural behavior. After completing today's praise, take a few minutes to think: How does praising now compare to when you first started? Is your tone more relaxed? Is your wording more flexible? And how is the recipient's feedback? Write down two or three observations. This will help you recognize your progress and increase confidence. Guidance: To make appreciative mindset truly part of your character, repetition and daily integration are key. Just like brushing teeth and washing your face, incorporate "praising" into your daily schedule, and you'll reap long-lasting positive effects. Don't forget the principle we mentioned before: praise is the lubricant of communication. When you use a little praise every day to lubricate your interpersonal relationships, you'll find everything around you becomes smoother. People will also enjoy being with you more because you bring them positive energy and appreciation. If today feels ordinary, feel free to praise more people, using all the techniques you've learned (being specific, praising effort, timely congratulations, indirect praise, etc.)—review old lessons to learn new things. In short, make praise as natural as breathing in your daily life!

• Day 21: Third Week Reflection Task: Coming to the end of the third week, it's time to comprehensively review your praise practice in real social settings. Find a quiet moment to carefully think about who you praised each day over these 7 days, what you said, and the context. Then record your reflections in your journal, including but not limited to: 1) Others' reactions: How did most people react when receiving your praise? Did their smiles, thanks, or surprise make you feel the power of appreciation? Did anyone show impatience or embarrassment? 2) Your own feelings: How did you feel after each praise? Happy, proud, or sometimes a bit embarrassed? As days increased, did your nervousness when praising decrease and your sense of pleasure increase? 3) Relationship changes: During this week, did your interactions with those you praised become more harmonious? For example, did colleagues you rarely spoke with before become friendlier to you this week? Did family members affirm your thoughtfulness more? 4) Difficulties and gains: What type of praise did you find most difficult? And from which experience did you gain the most? For instance, you might discover that praising strangers isn't as hard as you thought and is actually quite fun; or perhaps expressing appreciation to your parents for the first time broke years of silence, bringing your relationship closer. Write down all these observations and feelings—they don't need to be comprehensive, just authentic. Guidance: "Experience is the best teacher." After this week, you've essentially taken an intensive course in interpersonal relationships. Your journal reflection will help you consolidate what you've learned, remembering successful experiences and finding strategies for problems encountered. Reading what you've written, you'll discover how you've changed compared to 30 days ago. Perhaps you've become more daring in expressing your inner feelings, or maybe your perspective more easily focuses on others' strengths now. If there were setbacks, please accept them too—any skill development has its twists and turns. The important thing is that you've persisted in practice until the third week, which is remarkable progress! Give yourself credit, and prepare to welcome even deeper growth in the final stage.

Stage Four: Character Internalization (Days 22-30)

Congratulations on entering the final stage! In the practice of the first three weeks, you've gradually cultivated the habit of appreciating others and praising them. In this final period, we will focus on deepening and consolidating this positive quality, truly internalizing it as part of your character. Through meditation, value connection, positive imagination, and other exercises, you will further enhance your "ability to share joy," making praising others more natural and stable. We will also address some challenges you might face in the future, ensuring that after 30 days, you can confidently carry this positive energy into your future life. Get ready for the final stage of transformation!

• Day 22: Expanding Shared Joy Meditation Task: Today we again conduct shared joy meditation, this time expanding the goodwill in our hearts, practicing sending appreciative mindset to a wider range of people. Similar to Day 5, find a quiet place to sit, close your eyes, relax, and breathe slowly. In your mind, visualize three different types of people in sequence: First, people you are close to and care about (such as family and friends)—imagine their recent happiness or achievements, genuinely feel happy for them in your heart, and silently recite blessings (e.g., "May you be safe and happy; I rejoice in your happiness"). Second, people you don't know well or feel neutral about (such as neighbors you occasionally meet, service staff, or just someone whose face is familiar)—imagine they are also experiencing good things in life, and even though you don't know the specifics, try to feel joy for their possible happiness and send good wishes (e.g., "May you also have moments of happiness; I send blessings for the happiness of all strangers"). Third, people with whom you've had conflicts or felt uncomfortable (perhaps competitors, tense colleagues, or those who have hurt you in the past)—this may be most challenging. Try to set aside prejudices, tell yourself: "Even if there have been unpleasantries, deep down he/she is an ordinary person longing for happiness." Imagine a scene of their success or joy in some aspect (real or imagined), and try to sincerely be happy for them, sending them goodwill (e.g., "May you be free from troubles and be happy; I am also willing to be happy for your joy."). Throughout the meditation, try to keep your breathing even and your mind peaceful. If it's difficult to feel joy for the third category of people, don't force yourself—you can spend more time on the first two categories and just lightly touch on the third. The meditation should last about 10 minutes. At the end, take a few deep breaths and open your eyes. Guidance: This meditation practice originates from Buddhism's "Four Immeasurables" practice (the "joy" in loving-kindness, compassion, joy, and equanimity), aiming to cultivate the heart of shared joy for all beings. It's relatively easy to empathize with the happiness of friends and family; it's a bit harder but still doable for strangers; for those with whom we've had disagreements, truly rejoicing in their happiness requires great magnanimity and goodwill. This is a practice goal, not something achieved overnight. So don't be harsh on yourself about whether you can completely do it—the key is being willing to try expanding your heart's capacity. "When one's heart holds others' goodness, one is also filled with goodwill." You'll find that the more blessings you have in your heart for others, the less room there is for annoyance and jealousy, and your whole being becomes more open-minded and happy. This peaceful, joyful state of mind is the greatest gift that an elevated appreciative mindset brings you.

• Day 23: Finding Everyone's Bright Spots Task: Today, we further practice the ability to find strengths in everyone. Throughout the day, no matter who you meet—whether family, friends, colleagues, or a delivery person passing by—try to quickly find one praiseworthy bright spot in them. Even just passing someone, you can find something positive based on first impressions, like "she walks confidently" or "his smile is friendly." For familiar people, look for qualities that are easily overlooked. Keep these observations in your heart (and briefly record in your phone notes if necessary). The goal is to find clear strengths in at least 3 people. Ideally include someone you don't usually like or pay much attention to, which will challenge you to break through prejudices and discover their good points. Tonight, select one or two people, and consider genuinely telling them about that strength at an appropriate opportunity, even with a simple "I think you're... pretty good." If face-to-face conversation is difficult, you can write to them or just acknowledge it in your heart. Guidance: "Be like bees collecting honey, only gathering sweetness from each person." Learning to see strengths first in people is a rare quality. Often, we more easily pick out flaws, but deliberately practicing finding strengths can gradually change our perspective. You'll discover that everyone has lovable aspects: perhaps that boss who gives you headaches is actually very responsible; that habitually silent classmate might be extremely reliable. When you can first see bright spots in anyone, your assessment of people becomes more comprehensive and objective, and interpersonal relationships often improve as a result. More importantly, this indicates that your appreciative mindset is no longer targeted at specific individuals but has become a universal attitude. This lays a solid foundation for maintaining the habit of appreciating others long-term.

• Day 24: Appreciative Self-Projection Task: Today, strengthen your appreciation habit through positive imagination, shaping your future self. In a quiet, relaxed state (you can sit with eyes closed or write with eyes open), imagine yourself a year from now: by then, appreciative mindset has firmly integrated into your character. Envision a specific, realistic scenario, such as attending a friend's gathering or company event a year from now. Describe this scene in as much detail as possible: who is around, what they're doing. In this context, how does "future you" demonstrate appreciation ability? Perhaps you're enthusiastically praising a new friend's talent, sincerely applauding a colleague's achievement, or immediately affirming someone's courage and creativity when they present an idea. You appear poised and natural, with sincere and humorous words, making everyone feel like they're bathed in spring breeze. Imagine others' impression of you: everyone finds you very positive and friendly, feeling reassured in your company. Several people beam with energy from your praise, the scene permeated with a warm atmosphere. This is you a year from now, possessing powerful "appreciation ability" and "joy-sharing ability." Fully play this "future short film" in your mind for about 5 minutes. Then, open your eyes and write down 3-5 strengths or behaviors you saw in your imagined self, such as "I enjoy discovering everyone's strengths and generously praising them," "I make people feel comfortable in social settings," "I have many friends because I appreciate others," and so on. Guidance: Psychological research shows that positive self-image visualization helps behavior change. When you can clearly picture your ideal self, your brain tends to develop in that direction. "First become the person you want to be, then do what that kind of person would do." Today's exercise lets you preview what it looks like when "appreciating others" has become your character trait. Through this projection, you'll strengthen your belief: appreciative mindset isn't just temporary practice but will be a virtue accompanying you throughout life. Improving a little each day, you will eventually become the positive energy-radiating person you aspire to be.

• Day 25: Appreciation-Style Good Deeds Task: Today, we integrate praise into small acts of kindness. That is, beyond verbal appreciation, add a practical action to help or support others, thereby amplifying the effect of praise. You can choose one of the following methods based on your life: 1) Publicly give positive feedback: for example, praise someone's contribution in a social media post or colleague group chat, or give a 5-star review with appreciative comments to a service staff who has consistently provided good service; 2) Help others and praise simultaneously: notice who needs help around you (bring coffee to a colleague working late, help a neighbor carry something heavy), and while lending a hand, say an encouraging word (like "you always help me too, I really admire your warm-heartedness, this small favor is nothing"); 3) Handwrite a thank-you note: write a note or small card to someone you want to thank and praise, personally delivering it, for example "I sincerely thank you for your support recently; you're very thorough and reliable, and I'm happy working with you." Choose a method you like and perform an act of kindness accompanied by a word of praise. The focus is on expressing your appreciation and gratitude through practical action. Guidance: When we put praise into action, its power becomes more profound. Words sometimes drift away with the wind, but the impression left by actions is more lasting. "Actions speak louder than words, and praise can also be a kind of action." Today's exercise will let you experience that praise isn't just about speaking but also about giving. Your positive feedback might make a service worker more enthusiastic about their job; your help and praise might warm a colleague's heart. Give roses, and fragrance lingers on your hands. When you convey praise through good deeds, you'll also feel intense satisfaction, seeing your kindness truly helping and inspiring others. This is a higher-level emotional reward brought by appreciative mindset, which also injects motivation for you to continue this virtue.

• Day 26: Value Alignment Task: Today, please reflect on the connection between appreciative mindset and your personal values. In other words, find the meaning of praising others within your life philosophy. Take out your journal and write down your thoughts on the following questions: 1) "Which values that I cherish does 'praising others' align with?" Possibly kindness, generosity, gratitude, cooperation, sincerity, etc.; 2) "What kind of person am I becoming through practicing appreciative mindset?" For example, a more generous, more positive person, someone seen as more supportive by friends, etc.; 3) "How does this change make me feel about myself?" Is it closer to your ideal self? Please answer each question with a few sentences, being as specific as possible. From these answers, distill a self-affirmation statement, such as "Praising others makes me a better person; it embodies my cherished value of ____." Write down this sentence. Guidance: When our actions align with core values, we experience strong satisfaction and peace of mind. This alignment can make new habits persist long-term. Think carefully—the reason you've invested time practicing appreciative mindset must align with your values somewhere. "Ask yourself: What does this mean to me?" Finding the answer, you'll find an endless source of inner motivation. For instance, if you identify with "helping others," then encouraging others through praise is indeed a form of helping; if you value "sincerity," learning to praise from the heart resonates with your quality of honesty. By elevating praise to the value level, you'll cherish your changes during this period more, because you're not completing a task but practicing being a person who aligns with your beliefs. Through today's deep reflection, I hope you'll more firmly continue appreciative mindset as a lifelong cultivation.

• Day 27: Sharing Your Experience Task: Today, please share your gains on the path of appreciative mindset with others. Choose a trusted friend or family member and chat with them about the practices and insights you've been doing these days. You can tell them why you started this 30-day practice, what interesting discoveries or changes you've experienced, such as now finding it easier to notice others' strengths and not finding it as difficult to praise people as before. You can also share one or two stories that left a deep impression (like the experience of praising a stranger, how they reacted, how you felt). If they're interested, you can even teach them one or two praise techniques you found particularly useful (such as being specific when praising), or invite them to try praising those around them together. When we pass on what we've learned to others, we not only help them but also deepen our own understanding. If there's no suitable person for face-to-face conversation at the moment, you can also choose to write a social media post or blog, sharing your experience and insights in writing. The key is to be sincere and straightforward—no need to exaggerate; just describe your real changes. This is both a summary for yourself and spreading seeds of kindness to more people. Guidance: "Teaching benefits teachers and students alike." Telling others about your growth journey is actually a process of sorting through yourself and reinforcing your gains. When you see friends inspired by your story, perhaps also beginning to notice the power of praise, you'll feel genuine satisfaction and pride. Appreciative mindset is a positive energy; sharing this concept with others is itself a praiseworthy act. Meanwhile, discussing your changes with loved ones often brings you more affirmation and support, further strengthening your confidence. You'll realize: you've already come a long way and have also influenced those around you. This influence precisely reflects your improved social skills. Speak up boldly—your story has more power than you imagine.

• Day 28: Handling Awkwardness and Challenges Task: Despite your considerable expertise, there will inevitably be times in reality when praise encounters setbacks or feels uncomfortable. Today, let's proactively think of strategies for these potential awkward situations and challenges. First, review this month—was there any time when praising someone felt a bit awkward? Perhaps the person was silent, didn't know how to respond, or you later worried whether your praise was appropriate? Or are there still situations where you're hesitant to praise, such as facing someone much more senior than you, or a former "opponent"? Select the most impressive challenging scenario among these, and briefly describe on paper: the situation, your feelings, and the other person's reaction (if any). Next, using what you've learned and your current understanding, write down what you could do next time in a similar situation. This could be improving the method of praise, adjusting your mindset, or preparing some response statements. Here are some common scenarios for reference: 1) The other person is very modest or self-deprecating: "No, I'm very ordinary." —you can prepare to respond: "No, you really are great; I can't help but praise you!" with a humorous yet firm tone, letting them feel your recognition; 2) You feel a bit jealous but still need to praise: Honestly face your emotions, tell yourself that others' excellence doesn't affect you, and good qualities deserve recognition. Or simply say candidly: "Although I wish I had your achievements too, I'm even happier for you!" transforming jealousy into shared joy; 3) Afraid of seeming deliberate when praising superiors or elders: Choose more objective content to praise, and adopt a respectful and sincere tone, such as "The suggestion you made last time was very practical and taught me a lot." Most elders/superiors would be happy to hear recognition from subordinates/juniors, as long as it's substantive and won't be seen as flattery. Write down the scenario you want to address and the prepared words/mindset adjustment methods. Finally, remind yourself again: occasional awkwardness doesn't mean failure—each situation is an experience, and you already have the wisdom to handle various challenges. Guidance: No one is born a communication expert; the "art" of praising others also requires continuous practice and adjustment. In fact, even if there have been some small awkward moments, it proves you've bravely tried, which is commendable! The important thing is to learn from them, not be scared away. "Forewarned is forearmed." When you have strategies for tricky situations, your path of appreciation will be smoother and more stable. Please believe that the current you can already view these ups and downs with equanimity and find solutions. After 28 days of tempering, you are fully capable of handling appreciative mindset in various settings. Keep today's record; when you encounter similar difficulties in the future, refer to it, and you'll know what to do.

• Day 29: Harvest and Gratitude Task: The penultimate day has arrived; it's time to take stock of your journey's harvest. Please prepare a paper and spend 10 minutes writing an "Appreciative Mindset Growth List". List the positive changes and achievements you've gained since the course began, both internal and external. Try to describe them specifically and positively. For example: "Now I'm accustomed to seeing the good in others first," "I no longer withhold praise, daring to express appreciation," "My relationship with ___ has become more harmonious," "My mentality is more sunny, with less jealousy and comparison," "I'm more confident and outgoing in social settings," etc. List at least 5 items; more is better if you can think of them. Then, look at this list and feel the fullness and satisfaction in your heart—these are all gifts you've given yourself through 30 days of effort. Next, write a short paragraph of gratitude. The content includes: thanking yourself for persisting through the practice, overcoming initial discomfort; thanking those who gave you opportunities or feedback during your practice, such as friends, colleagues who accepted your praise, whose presence provided a platform for practice; you can also thank the opportunity or material that inspired this plan (even this course itself). Through this gratitude, conclude your growth journey perfectly. Meanwhile, a grateful heart will make your praise more humble and sincere. After writing, read your list and gratitude statement aloud, acknowledging your achievements. Guidance: "Learn to appreciate others, but don't forget to appreciate yourself." The incremental progress over 29 days has converged into who you are now; this list is the best proof. No matter how modest or small the changes listed may seem, they're worthy of pride, because most people don't improve themselves as earnestly as you have. Gratitude is not just outward but also inward—completing 30 days of training demonstrates your determination and perseverance. Give yourself a hug, thanking yourself for being willing to grow. When you realize how many positive changes have already occurred, your belief in appreciative mindset will be stronger, filled with confidence for tomorrow and every day after.

• Day 30: Celebration and Vision Task: Congratulations, you've successfully completed 30 days of appreciative mindset practice! 🎉 Today there's no other task, just celebration and vision. First, seriously reward yourself. You've invested time and effort this month, deserving a reward. It could be a small gift to yourself, a nice meal, or simply taking half a day to rest and have fun. The important thing is to enjoy with a positive reason: "This is the reward I'm giving myself for persisting with 30 days of practice." After celebrating, find a comfortable environment and write a forward-looking letter to yourself (or a passage). To whom? Write to your future self, perhaps six months from now, or a year later. In the letter, you can write: "I hope you continue to maintain..." "Don't forget what you learned in these 30 days..." "Promise me, no matter how the environment changes, you will always..." Write down everything you want to tell your future self about continuing appreciative mindset, in a tone that can be gentle or firm, like chatting with an old friend. After writing, keep this letter safe, agreeing to open and read it at your specified time. Finally, spend a few minutes standing in front of a mirror, smiling and praising the person in the mirror. Yes, these 30 days you've been praising others, but today, please sincerely praise yourself! For instance, look at yourself and say: "You're really great, completing 30 days of persistence and change! Your kindness and thoughtfulness are admirable." These words might not normally be said to you, but today you completely deserve such praise. Fully celebrate your growth! Guidance: Today is a day of joy and pride. You can compare who you were initially with who you are now, telling yourself with satisfaction: "I did it!" Through 30 days of effort, you've cultivated the habit of genuinely appreciating others, which not only benefits those around you but also makes you happier and more fulfilled. This positive change won't abruptly end on day 30 but will become a new chapter in your life. In the days ahead, I hope you continue applying what you've learned, letting the flower of appreciative mindset bloom perennially. You'll find that when praising others becomes natural, the already beautiful you will become even more radiant, and interpersonal relationships will become more harmonious and smooth. Please carry this harvest forward, continuing to spread kindness and appreciation in life. Whenever you treat others kindly, the whole world treats you kindly too. Congratulations again on your persistence! May you continue to resonate with others' happiness in every future day, living a life full of joy, friendliness, and confidence. Keep going!