In a world full of stimuli, distractions, and challenges, how can we train our minds to focus on the positive and cultivate happiness? The answer lies in the practice of gratitude, a simple yet powerful tool that not only enhances our emotional well-being but is also supported by solid neuroscience.
The neuroscience of gratitude
Far from being an abstract concept, gratitude has a tangible impact on our brain:
- Activates reward areas: Such as the prefrontal cortex and the nucleus accumbens, which are responsible for feelings of pleasure and satisfaction.
- Reduces stress: By decreasing activity in the amygdala, the region that manages fear and anxiety, it helps us feel calmer and more balanced.
- Produces key neurotransmitters: Dopamine and serotonin, essential for feeling good, significantly increase when we practice gratitude consistently.
These findings show that gratitude not only improves our personal relationships but also serves as an effective tool for mental health care.
Gratitude as a transformational tool
Gratitude can be one of the most powerful practices to support personal transformation processes, as it acts as a catalyst, promoting self-awareness—a fundamental step for change.
A basic tool in this practice is “journaling.” Writing a gratitude journal not only helps us become more aware of the positive but also allows us to identify thought and behavior patterns that may be limiting us.
Turning a behavior into a habit
One of the keys to successfully implementing gratitude in our lives is to turn it into a habit. But what distinguishes a behavior from a habit?
- Behavior: Any action we perform, either consciously or unconsciously, in response to a stimulus or situation.
- Habit: A behavior that becomes automated through consistent repetition and integrates into our daily lives.
To transform a behavior into a habit, establishing a routine is essential. According to scientific studies, it takes between 21 days (Maltz) and 66 days (Lally and other researchers) to automate a habit. In this case, dedicating a few minutes each day to writing a gratitude journal is enough to start noticing its benefits.
How to start your gratitude journal
Implementing this practice doesn’t require significant resources—just determination and consistency. Here’s how to begin:
- Choose the right moment: Spend five minutes each night before bed. This is an ideal time to reflect on your day and prepare to rest with a positive mindset.
- Write down five good things: Note five positive things that happened to you during the day that you feel grateful for. Try not to repeat them day after day; this will push you to look for positives in new areas of your life.
- Be specific: Detail what you’re grateful for. Instead of writing “I’m grateful for my family,” write something like, “I’m grateful for the inspiring conversation I had with my partner today.”
- Stay consistent: Trust the process, even if it doesn’t seem impactful at first. Daily repetition is key to seeing results.
What happens in your brain when you practice gratitude
Keeping a gratitude journal has a direct impact on how we think and feel:
- Shifts your mental focus: As you search for good things to write down, your brain naturally begins to focus on the positive.
- Stimulates neurogenesis: The repetition of this practice creates new neurons designed to identify and appreciate the good in your life.
- Rewrites your internal narrative: As neuroscientist Michael Gazzaniga explains, dominant thoughts define our perception of who we are. Practicing gratitude trains your brain to prioritize positive and constructive thoughts.
Gratitude in action: examples and results
What can you expect from consistently practicing gratitude? Here are some examples of how this habit evolves:
- Initially: You’ll notice major reasons to be grateful, such as your family, health, or personal achievements.
- Over time: You’ll begin to find gratitude in small details: the aroma of coffee in the morning, an unexpected smile, or the sense of well-being after a walk.
This shift is significant because it transforms our perception of reality. What once seemed insignificant becomes a source of joy and satisfaction.
Connecting with your best self
Practicing gratitude not only improves your mood but also brings you closer to your best self. This habit helps you:
- Increase resilience: By focusing on the positive, it’s easier to face challenges with a constructive attitude.
- Strengthen relationships: Being grateful fosters empathy and strengthens bonds with those around you.
- Live with purpose: By valuing each day, you connect more deeply with your goals and desires.
Final reflection: start today
A gratitude journal requires nothing more than a notebook and a pen, but its impact can be immense. If you commit to trying it for a month, you’ll discover how your perspective shifts, your mood improves, and you become more aware of the small things that make life enjoyable.
To support you on this journey, I have created a Gratitude Journal that will guide you in this daily practice. You can find it here: Amazon.
How about starting today?
Spend five minutes tonight finding those five good things that happened to you today and let this simple act begin to transform your life.
About the author: Jorge Sánchez Paniagua
I am a professional with more than 20 years of experience in multinational companies in leadership roles, managing high-performance, multidisciplinary teams with international exposure in different functional areas.
My disruptive mindset leads me continuously to question the status quo and more traditional approaches, with a strong focus on results and innovation.
Currently, my full-time professional role is as the Director of Marketing and Admissions at IE University Lifelong Learning. And in a limited complementary way, I work as an Executive Coach, Speaker, Adjunct Professor at IE Business School, and as an independent Board Member of companies.
If you want to know more about me, click here.
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