With everything we see and hear, news, movies, series, Facebook and co we are in negativity overload, which will bring us eventually down, mentally, emotionally, physically and spiritually.

For the body, we can go to the gym and eat healthier, for the mind we might try Sudoku or word searches, but our emotional and spiritual state stays unchallenged.

So how about a 100-day spiritual and emotional challenge. One hundred days will bring us right into the Christmas week if you start this weekend. So this could be our challenge: choose a goal where you want to be spiritually and emotionally by the end of the 100 days. Let’s be more intentional, more friendly, more patient, more kind and more loving towards our neighbour and God and ourselves.

A fantastic antidote against negativity overload is paying attention to everything good and realise that we have so much reason to be grateful. Give thanks for everything you experience positive, even if it is only a small thing.

You can thank the person who provided a service to you, thank your spouse for coffee in bed, thank those who slow down to let you get out of your gate. Some folks may find it easier than others to express words and deeds of appreciation easier than others — or so it appears.

To make the 100-day challenge really work, how about we do even more and maybe even start mornings — start writing down what we’re thankful for.

Let’s be specific, for who and what we are grateful, write down what is good, every morning and every evening. If it is just for you, it can be a gratitude journal in a notebook, or make it a family exercise with a gratitude jar. These rituals bring folks together.

Maybe start with three things each day in the first week, then increase to five things in the morning and in the evening in the second week.

Maybe your boss praised you, a friend called, or somebody helped you in some way. This is not a diary, no need to write what you did all day or so, but just something along the lines of: “I am thankful for having a great breakfast. I am grateful for my granddaughter calling me today. I praise God for the peace I experienced last night. I am grateful for the most beautiful sunset.”

If we decide for the family activity, we can do it together, encourage your children to write or draw what they enjoyed, what they are thankful for, maybe at dinner, or as a bedtime routine.

It is a gift to be able to be in the family of God. He bestows blessings upon us and our loved ones non-stop. We can thank the Lord in our thoughts and prayers constantly and remember that He has good plans for our lives and those we love and care about.

Every time we actually stop and think about something good, something we are grateful for, it sends a message that will overwrite the negativity in our system. In addition to writing it twice a day, we can express our gratefulness verbally as well. That will enhance the positivity. After all, we teach our children to say thank you. Let others know when they made you happy.

When we give thanks it shows that we do not take things for granted. Even what we receive in return for our work, our wages or profits, are reason to be thankful for. Think of the food on our tables, often grown and prepared by many hands before we eat it, and it gives us nourishment and strength.

When Jesus had his last dinner with his disciples, he took the bread, gave thanks and broke it. Same with the cup after the meal (compare Matthew 26:26-27). To be thankful is a biblical theme that runs through the whole book.

The Apostle Paul writes “Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” (1 Thessalonians 5:16-18 ESV).

And Psalm 136:1 says: “Give thanks to the Lord, for he is good. His love endures for ever.” The Israelite gave the first fruit as sacrifices to show that they are thankful and trust God’s provision, that the best is still to come.

An attitude of gratitude practice can change the way we see the world. It gives us a new lens. Let us develop more positive vibes among us. Instead of negativity and anger, hate and frustration let us be positive and friendly, full of thanks giving and love. It will change everything and help us and grow us into human beings desire to please God and do his will.

• Karsten Decker is an ordained Lutheran pastor and novelist from Germany who has lived and worked in Bermuda since 2001. At the moment he helps the Centenary Methodist Church at Collectors Hill as pulpit supply.