Unlock the Hidden Power of Gratitude
A Simple Practice to Rewire Your Mind and Transform Your Life
As we approach January, a time for setting new goals, the spotlight often shines on physical fitness and weight loss resolutions.
Yet, an equally important aspect of our well-being, often overshadowed, is mental health. This is where the power of gratitude journaling comes into play. In this comprehensive guide, we'll explore how gratitude journaling can revolutionize your mental health and overall well-being.
GRATITUDE JOURNALING: A POWERFUL TOOL FOR MENTAL HEALTH
Gratitude journaling is a powerful tool for improving mental health and increasing joy.
My own experience with journaling began as a personal coping mechanism, especially after facing a major health challenge. In this article, we will explore the benefits of gratitude journaling, backed by neuroscience and psychology. I will share insights on how maintaining a gratitude journal can positively affect your mindset and life satisfaction. This guide is designed to inspire and instruct readers on beginning their own journey with gratitude journaling.
I decided over the summer that I wanted to write a series of blog posts about journaling and mental health as it has been an important practice since I was ten, but especially since the stroke. I had a hard time with always being on the hedonic treadmill of recovery. I would get happy when I started moving a limb that was disabled and quickly forgot the happiness of having that limb back. We tend to revert to a set happiness level after positive events, like running on a treadmill that doesn't lead anywhere. But chasing experiences, practicing gratitude, and embracing change can boost and sustain that level. I would jot down the limb I moved and how the movement made me feel. Writing it down in my journal solidified the feeling and made it easier for me to reflect on it later.
In the previous post, I discussed journaling methods. In this post, I’ll discuss gratitude journaling. Gratitude journaling is a practice that everyone should be doing weekly, if not daily. Gratitude isn’t just for hippies and new age foo foo, there is a science to the practice. I learned that I’ve been doing it wrong all along, at least it wasn't optimized.
Like most people, I thought that I had to think about something I was grateful for and write it down. As long as it was sincere, I thought that was how gratitude worked. Science says there's a more efficient way to do it. Let us explore the benefits of gratitude according to scientific studies, linked at the end.
Gratitude interventions can improve mental and physical health in patients with cardiovascular disease.
Gratitude can reduce inflammation, improve sleep quality, and promote healthy behaviors.
Gratitude may be beneficial for both patients and healthcare workers.'
PHYSICAL HEALTH:
Reduced inflammation and cardiovascular risk: A study in the Journal of the American Heart Association found that practicing gratitude over 6 weeks lowered inflammatory markers in women with chronic heart failure.
Improved sleep: A study in the journal Sleep Health showed that expressing gratitude before bed led to better sleep quality and decreased insomnia symptoms.
Enhanced pain management: Research published in the Journal of Pain found that gratitude interventions reduced pain intensity and improved pain coping mechanisms in patients with chronic pain conditions.
MENTAL HEALTH:
Increased happiness and well-being: A meta-analysis published in Psychological Bulletin revealed that gratitude interventions consistently enhance happiness, life satisfaction, and overall well-being.
Reduced stress and anxiety: Studies in the Journal of Personality and Social Psychology and the Journal of Positive Psychology demonstrate that gratitude practices effectively reduce stress and anxiety levels.
Improved resilience and coping: Research in the journal Emotion showed that grateful individuals exhibit greater resilience and adaptability in the face of challenges.
SOCIAL RELATIONSHIPS:
Strengthened bonds and prosocial behavior: A study in the Journal of Experimental Psychology: General found that practicing gratitude towards others increased feelings of closeness and generosity within relationships.
Enhanced communication and empathy: Research published in the journal PLOS ONE suggests that gratitude fosters better communication and strengthens empathy within social interactions.
Improved conflict resolution: Studies in the Journal of Marriage and Family and the Journal of Personality and Social Psychology indicate that gratitude can facilitate more effective communication and conflict resolution in relationships.
Many experience a surge of Happiness Hormones - dopamine and oxytocin - through gratitude practice, enhancing joy and reducing stress. This practice isn't just for immediate happiness; it builds Resilience. My own resilience, post-stroke, was bolstered by this method. If you're seeking a more effective approach, consider Dr. Andrew Huberman's neuroscience-backed gratitude protocol.Beyond the surface-level benefits, gratitude strengthens neuroplasticity, aiding in recovery from life's challenges. This method doesn't just create a temporary mood boost; it fundamentally rewires the brain for long-term positivity and optimism.
It seems the act of cultivating gratitude activates some of the same sections of the brain that are activated during meditation. Which makes sense as the act of reflecting is a form of mindfulness. It seems that the act of cultivating gratitude activates some of the same sections of the brain that are activated during meditation. This makes sense, as the act of reflecting on one’s blessings is a form of mindfulness. Mindfulness is the practice of paying attention to the present moment, without judgment. It is a state of being that can be cultivated through meditation, yoga, or other mindfulness practices. When we practice mindfulness, we are able to quiet our minds and focus on the present moment. This can help us to reduce stress, anxiety, and depression, and improve our overall well-being.
Gratitude is a closely related practice to mindfulness. When we practice gratitude, we are intentionally focusing on the things that we are grateful for. This can help us to shift our attention away from negative thoughts and feelings, and to focus on the positive aspects of our lives. Gratitude can also help us to feel more connected to others, and to experience a greater sense of purpose.
The brain regions that are activated during gratitude and meditation are the prefrontal cortex, the anterior cingulate cortex, and the insula. The prefrontal cortex is involved in executive function, decision-making, and planning. The anterior cingulate cortex is involved in attention, emotion regulation, and empathy. The insula is involved in interoception, self-awareness, and morality.
When we practice gratitude and meditation, we are strengthening these brain regions. This can lead to improvements in our cognitive function, emotional regulation, and sense of self. Gratitude and meditation are powerful practices that can have a positive impact on our lives.
THE PROTOCOL
Huberman’s protocol is simple: write down three things you are grateful for every day. That’s it. But there are a few things to keep in mind to make your gratitude practice more effective.
First, be specific. Don’t just write down “I’m grateful for my family.” Instead, write down something specific about your family that you are grateful for, such as “I’m grateful for my mom’s unconditional love.”
Second, focus on positive emotions. When you write down things you are grateful for, focus on the positive emotions that you feel. This will help to reinforce the positive feelings and make you feel happier.
Third, write your gratitude list in the morning. Huberman says that writing your gratitude list in the morning is more effective than writing it at night. This is because when you write your gratitude list in the morning, it sets a positive tone for the day and helps you to start off on the right foot. However, the science shows if you do it before bed it can help you sleep better. So, choose your remedy. Or Perhaps do it twice a day minimum. An effective gratitude practice can be as short as 60 seconds and can be done up to 3 times a day. Find a time that works for you, whether it's in the morning, before bed, or any other time. Repeating the same gratitude memory over time is more effective than constantly searching for new stories. This allows your brain to build stronger neural connections associated with gratitude.
If you’re not used to practicing gratitude, you may find it difficult to come up with three things you are grateful for every day. If that’s the case, don’t worry. Just start with one thing. And as you get more comfortable with the practice, you can gradually increase the number of things you write down. In one of the studies the researchers used a story about the holocaust to foster gratitude in the participants, demonstrating that the story doesn't have to be yours. As long as it brings authentic emotions to focus on, you will still get the benefits, according to science.
MY EXPERIENCE WITH THE PROTOCOL
After listening to Andrew Huberman's episode, I read his show notes and also read the research papers that were referenced in the episode. I ran an experiment on myself and started practicing more often andI started doing it in the morning to start my day off on a good note. I did notice some extra positivity through my day, honestly, I saw more benefits doing it in the evening. I slept better, confirmed by my wearables. I also had better dreams, at least less dreams about my workplace. I also noticed the next day I was more collected at work, less anxious as my job was a stressful position. I want to run another experiment using the protocol both morning and night and observe if I have any changes beyond the better sleep.
Gratitude is a powerful practice that can have a significant impact on your happiness and well-being. By following Huberman’s protocol, you can learn to practice gratitude more effectively and reap the benefits.
SHOW GENUINE APPRECIATION TO OTHERS
Investing just five minutes a day in gratitude journaling can unleash its transformative power in your life. While writing down what you're grateful for benefits your mental health, amplifying this effect through expressing genuine appreciation to others is equally impactful. As Dale Carnegie highlights, genuine appreciation differs significantly from insincere flattery. It comes from the heart and is deeply felt by both the giver and receiver. Authentic appreciation can trigger a release of 'feel-good' hormones like dopamine and oxytocin, enhancing the sense of importance and connection in social interactions.
“Flattery is counterfeit, and like counterfeit money, it will eventually get you into trouble if you pass it to someone else. The difference between appreciation and flattery? That is simple. One is sincere and the other insincere. One comes from the heart out; the other from the teeth out. One is unselfish; the other selfish. One is universally admired; the other universally condemned.” - Dale Carnegie
Gratitude journaling, far from being a mere feel-good exercise, is a scientifically-backed practice with many benefits for mental and physical health. It fosters resilience, improves sleep, and enhances overall well-being. Experimenting with Dr. Andrew Huberman's method—focusing on specific, emotion-driven gratitude entries—can rewire the brain for lasting positivity. My personal experience confirms its effectiveness in cultivating a more optimistic outlook and better sleep. I encourage everyone to integrate this simple yet powerful practice into their daily routine, whether morning or night, to experience these transformative benefits for themselves.
START YOUR PRACTICE
But, why wait for January? Start your journey towards a more fulfilling life today. Dedicate five minutes each day to gratitude journaling and witness the transformative effects on your mental and physical well-being. Remember, the practice isn't just about personal growth—it's also about spreading positivity. Show genuine appreciation to those around you and share the benefits of this powerful practice. Let's cultivate a community of gratitude together. Begin now, and embrace the change you wish to see in your life and in the world.
GEAR
The following is the gear I like to use. If you like something else let me know I'm always looking for new gear to try. Leave a comment below.
My favorite Journal Cover, click the link below and use code ADAMDSEELEY for ten percent off
PENS
LAMY SAFARI FOUNTAIN PEN BLACK FINE
PILOT, G2 Edge Premium Gel Roller Pens, Fine Point 0.7 mm, Black, Pack of 5
JOURNALS
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Noodler's Ink Refills 54th Massachusetts - Legal Blue (Bulletproof) Bottled Ink - ND-19071
PILOT Iroshizuku Bottled Fountain Pen Ink, Kon-Peki, Deep Blue (Turquoise Blue) 50ML Bottle (69212)
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REFERENCES
The Science of Gratitude & How to Build a Gratitude Practice | Huberman Lab Podcast #47
Science-Based Tools for Increasing Happiness | Huberman Lab Podcast #98
NEUROSCIENTIST: Everyone Is Practising Gratitude Wrong! | Andrew Huberman
Neural correlates of gratitude
The impact of gratitude interventions on patients with cardiovascular disease: a systematic review
The proximal experience of gratitude | PLOS ONE
Depression and sleep quality in older adults: a meta-analysis
I can see how this would be a powerful practice. Thanks for not only bringing it to my attention for the new year, but also for being so specific about how to accomplish it.
Couldn’t agree more @Adam Seeley! Gratitude is so important for having a purposeful life. Really enjoyed the Andrew Huberman's advice as well.
Auschwitz survivor Charlotte Delbo taught me to look at life with a different lens.
You who are passing by. I beg you. Do something.
We only live once. Don't waste life. Make it count.
https://substack.com/@andresruizc/p-152405755