Gratitude Journaling & Building Healthy Routines
One of the best parts of my day, every day is my gratitude journal. It takes about 5 minutes or less and is fully integrated into my morning routine. I usually write before even getting out of bed. Some days I am lucky enough to have my cappuccino in bed while I do my gratitude journaling.
Studies have shown that routines and conscious daily practices/rituals lead to more fulfilling lives and relationships. Are you convinced, if not...
The Neuroscience Behind Gratitude Journaling:
“When we practice gratitude, we have to pause and capture it: write it down, take a photo of it, share it with someone. At that moment, the brain releases serotonin and dopamine (the neurotransmitters responsible for happiness). There is another thing that happens when we get flushed with a feeling of gratitude; our stress hormones get regulated, which reduces anxiety and depression.
There is more to gratitude journaling than basic chemistry. Some psychologists believe that our brain is conditioned to notice the negative more than the positive. Our negativity bias is frequently mentioned in studies of human motivation, judgment, and decision-making. (We were evolutionarily hardwired to be more alert to the dangerous, risky, threatening impulses from the environment. Ultimately, our survival depended on it).
The brain has a fantastic capacity to transform and adapt, which is known as neuroplasticity. When we repeatedly send positive impulses along the neural pathways, we are changing the structure of the brain, strengthening these pathways. As we practice gratitude regularly, the brain learns, "Aha! This is what the person wants me to do." We are building new neural connections to the brain’s “bliss center”, located in the right anterior superior temporal cortex. With time, it gets much easier to transmit the positive impulses since the structure and conductibility of the brain change.”
To sum it up, gratitude journaling gears us up for a totally fresh perspective of the world by enabling the brain to re-focus its attention on the positive. Studies have found that giving thanks and counting blessings can help people sleep better, lower stress and improve interpersonal relationships. And noting your gratitude seems to pay off: There's a growing body of research on the benefits of gratitude.
So how should you begin? Print up this (free PDF) 90-Day Gratitude Journal. Put it somewhere you’ll see it every single day (i.e., on your nightstand or desk). Write in it at the beginning of every day. Enjoy!
Here are some links to studies on the benefits of gratitude:
https://positivepsychology.com/gratitude-research/
https://greatergood.berkeley.edu/pdfs/GratitudePDFs/2Wood-GratitudeWell-BeingReview.pdf
https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
Are you interested in working on your personal development? Are you looking for a life coach or a life consultant? Are you feeling stagnant? Do you want to jumpstart change?
My transformational approach is a process where awareness, alignment, and action work together as catalysts to create momentum for change.
*Awareness is knowing what you genuinely want and need.
*Alignment is the symmetry between our values and our actions. It means our inner and outer worlds match.
*Action is when you are conscious that what you say, do and think are in harmony with your values.
Together we build an understanding of what you want to accomplish, and delve deeply into building awareness around any thoughts and assumptions that you may already have. To truly transform your life, I will empower you to rethink what’s possible for you.
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Learn more about my approach to life consulting and relationship coaching here or get in touch for your free 30-minute consultation here! Don’t forget to follow along @LilyManne on social for more regular updates!
