Introducing Your NEW Mini Resolution: Developing an Attitude of Gratitude

“When you realize there is nothing lacking, the whole world belongs to you.”
 
-Lao Tzu, Chinese philosopher and writer

​Researchers at University of Berkeley have concluded “grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet, regular physical examinations… a grateful heart is a healthy heart.” So, let's get started! 

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Cognitive Function and a Gratitude Mindset

You may be wondering how an abundance mindset (gratitude) can improve cognitive function. Using brain MRIs, researchers have discovered gratitude leads to positive brain changes and improves neural networks. In addition, practicing gratitude has been shown to lower heart rates owing to an activation of the “rest and digest” system (AKA the parasympathetic nervous system (PNS). The “rest and digest” system is the counter to the "fight or flight" stress response, which we discussed in September. The chemicals released by the "fight or flight" response are detrimental and contribute to cognitive decline. In addition, a gratitude practice has been found to improve insomnia. And after our mini resolution to improve sleep back in March, we are now aware of the impact sleep has on the brain.
 
Also, gratitude is a positive social behavior that can improve social bonds—and we had a past micro-resolution around loneliness and social isolation and know how a lack of social connections can impact on the brain.
 
Finally, individuals with a strong capacity for gratitude tend to engage in other healthy behaviors with positive effects on the brain, such as exercise and a healthy diet (also both past mini resolutions!).

Each day, we will be jotting down 1-3 items for which we are grateful.
 
Here are a few topics to help you get started, but feel free to stray from this list:

• Housing
• Heat/hot running water
• Food/water
• Employment (or retirement!)
• Hobbies
• Loved ones
• Technology
• Special skills or talents of yours
• Places you have visited or lived
• Objects which have made your life better
• People who have impacted your life

If you would like to go beyond a few notes on your log (below) you may wish to consider a gratitude journal, a gratitude jar (jotting down your thoughts on a scrap piece of paper, dating it and then stuffing it in a jar), or a gratitude collage. You may even wish to download an app to help keep your gratitude journal, such as the 365 gratitude journal, or the brighter gratitude journal.

 
As with any new habits, plan for obstacles that may get in the way of your daily practice. Is the best time of day first thing in the morning with a cup of coffee—or maybe at night before bed? Will you need a reminder? If so, try alarms on your cell phone, conspicuous post-its, or recruit a family member and make it a joint activity. Miss a day? Double down on your list! Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions.
 
Finally, don’t forget that this Wednesday, 11/13 is World Kindness Day!

TRACK YOUR PROGRESS

YOUR MINI RESOLUTION: PRACTICE GRATITUDE!

This month, find different ways to practice gratitude and continue logging all your past resolutions! Click or tap to view and download the log.