Gratitude Journaling

Ever felt like you're stuck in a mental loop, where every day feels like a downhill battle? You're not alone. In this hustle-and-bustle world, it's easy to get caught up in a whirlwind of negative thoughts. But what if I told you there's a simple, powerful tool to break free from this cycle, a tool so potent yet so overlooked? That's right, I'm talking about gratitude. This isn't just feel-good fluff; there's solid science backing this up. Stick with me, and let's dive into why gratitude could be the ultimate game-changer, not just for your mood but for your entire professional journey. The Science of Gratitude as an Antidepressant: Neurological Impact: Gratitude activates regions in the brain associated with dopamine, the 'feel-good' neurotransmitter. A study in the 'Journal of Psychiatry and Neuroscience' highlights that this activation can create a natural high, similar to a mood-elevating drug, but without any side effects. Reduction in Stress Hormones: Research shows that practicing gratitude can lower levels of cortisol, the stress hormone, by 23%. This reduction not only combats depression but also improves overall physical health. Enhancement of Mental Resilience: A study in 'Behavior Research and Therapy' found that grateful people are less likely to suffer from PTSD and other stress-related disorders. This resilience is key in both personal and professional success. Gratitude and Professional Success: Boost in Productivity: Grateful employees are 50% more productive, as per a study by the University of Pennsylvania. This boost stems from increased energy and enthusiasm. Increased Creativity: Gratitude opens the mind to new ideas and perspectives, crucial for innovation and problem-solving in any professional setting. Tactical Advice for Cultivating a Gratitude Mindset: Start a Gratitude Journal: Daily, write down three things you're thankful for. This practice rewires your brain to focus on the positive. Express Gratitude to Others: Make it a habit to thank colleagues, friends, or family members regularly. This not only improves relationships but also reinforces your own sense of gratitude. Reflect on Challenges: Occasionally reflect on past challenges and how you've overcome them. This can foster a sense of achievement and gratitude for your growth. Volunteer or Help Others: Acts of kindness and helping those in need can amplify feelings of gratitude and contribute to a more positive outlook on life. Gratitude isn't just a warm and fuzzy concept; it's a robust, science-backed strategy for combating depression and paving the way to professional success. By shifting our focus from what we lack to what we have, we can transform our mindset, enhance our mental health, and turbocharge our careers. Remember, the most powerful tool you have is your perspective. Make it a grateful one.

Journaling nightly for ~10 minute has made me a better man. Feel free to steal my journal framework: ✔ 1 page free form brain dump of the day that just happened (What wins did I have? What would I do differently if I could live the day over again?) ✔ A quick look to the day ahead (this is a great place to prepare myself for the challenges to come.) ✔ List 3 reasons for gratitude (over time, this changes the brain to become more positive!) There is no better way to consistently set the direction for your life than daily reflection and planning (plus it's fun the laugh at the entries from a decade ago!)

I don’t pray I practice gratitude journaling, instead Because of the way it nurtures me My mental and emotional well-being But mainly, my relationship with food When we use gratitude journaling With a food focus, we get: ➡️ Improved overall well-being ➡️ Enhanced mindful eating practices ➡️ Reduced food-related stress ➡️ Strengthened positive food relationships So, rather than praying for a miracle Or begging for the day of getting your life back Lean into the idea of gratitude How to Get Started: 1. Choose Your Journal: A notebook or a digital app 2. Set a Regular Time: Daily or weekly reflections 3. Be Specific: Detail why you’re grateful for each meal or snack Sample Prompts to Get Started: ⁉️ What was the most enjoyable meal you had today and why? ⁉️ Describe a time you felt truly satisfied after eating and how you could replicate that feeling. ⁉️ Write about a food that you associate with self-care and how it makes you feel nurtured. Example Entries: 💚 Daily: "Today, I had a bowl of oatmeal with fresh blueberries for breakfast. It made me feel energized and set a positive tone for my day. Grateful for this nourishing start and considering making it a staple meal!" 💚 Weekly: "This week, I made a veggie stir-fry with chicken. The fresh ingredients and vibrant flavors made cooking fun and rewarding. I bought the chicken from a family farm in my neighborhood and it felt great supporting local businesses. Grateful for the leftovers from this delicious and nutritious meal that lasted me two days." ————————— By reflecting on your food choices You can build a more mindful eating experience And a more positive, dependable relationship with food Start your gratitude journal today See for yourself the difference it makes Share how you use gratitude already in your daily routine Drop a comment below 👇🏼

I do this every morning, 7 days a week if I can, and it has changed my life. It's called the 1-10-10-10. Last week, I shared my daily routine, which mentioned the "1-10-10-10." Since then, several people have reached out asking what exactly is the 1-10-10-10? Well, here you go. This is something I learned from Warren Rustand after he spoke at an Entrepreneurs' Organization event. Don't skip this part: It's very important not to look at your cell phone or turn on the TV before doing the 1-10-10-10. Just try it. Don't look at your phone until after. The purpose is to get yourself in a positive mindset before tackling what the day holds. It has worked very well for me. Immediately when you wake up: 1 Second - Throw your legs to the side of your bed and ask yourself, "Why am I on this earth today?" 10 Minutes - Get out of bed, go somewhere quiet, and think about everything you are grateful for in your life. 10 Minutes - Read something positive. Not the news. (Recently, I've been watching YouTube videos that are motivational to me.) 10 Minutes - Journal. Write about the positive things in your life. Don't overthink it, and if you can't write for the full 10 minutes, no worries—just stop when you want. I've found you really need to do this for 2-3 weeks before it really takes hold. If you miss a day here and there, don't worry about it; just pick it back up. I've been doing this somewhat religiously since I heard Warren speak back in 2017. I even do it on vacation now. Maybe it'll have an impact on you! #entrepreneurship #gratitude #leadership"