How to Rewire Your Brain to be More Grateful in Three Weeks
Gratitude is magic for our brains.
Gratitude is simply acknowledging what we appreciate about anything in the world. Different studies have found that just three weeks of practicing gratitude can help rewire our brains to be find the positive in the world. This is especially impressive considering our brains are naturally wired to remember the bad, the dangerous, the negative so we can avoid them and survive. This post will walk you through how to make the change towards identifying three things you are grateful each day. You can start with one per day or challenge yourself to find ten but like anything, it’s about creating a realistic goal for you and your life that will be maintained over time. Write down three things you are grateful for each day on your phone, notebook, mirror steam writing, etc. Try not to have any repeats over the three weeks! One thing I always like to remind my patients is that gratitude has to feel authentic to you. In other words, if you try to force yourself to be grateful for things you “should” be grateful for, this won’t work. Our brain knows when we’re full of it and forcing yourself tends to cause more feelings of guilt and shame that don’t help us feel better. To make this easier, I’m breaking it down into different categories to prompt you to figure out what you are truly grateful for in a given day.
Interactions you have with others that made your day better
Someone who opened the door for you
Someone bringing you a snack they know you will like
Someone complimenting you on your outfit/hard work/general existence
Petting someone’s dog while waiting for the elevator (make sure you ask first)
Items you have that are convenient or bring a smile to your face
A desk calendar/planner that keeps you on track
Headphones to drown out the world when you need a break
Groceries for a meal you’re excited to cook (or more realistically, eat)
Beauty you see in daily life
Sunsets/sun rises
Cool cloud formations
Artwork that makes you think
A fashionable outfit you admire on someone (in life or in the media)
Things you are looking forward to that get you through tough times
A new episode of your favorite show coming out
An upcoming vacation or break
Events, concerts, parties, festivals, etc.
A planned phone call or coffee date with a friend
Things you accomplished and got to cross off your to-do list (be proud of yourself!)
Sending that email
Running that errand
Cleaning anything
Finishing that assignment
Basic needs we tend to take for granted
Electricity
Plumbing
Water
Internet
Our homes
Our clothes/shoes
This list is certainly not exhaustive but it’s a great start when the world starts to look dark and bleak. Going through significant stressors and/or a trauma can both make the world feel like a scary, unwelcome place and give us a profound appreciation for the simple things in life. No matter what you’re going through, gratitude can make the situation better. I know that gratitude will not change the grief you’re experiencing or take away the terrible experience you may be struggling with. That’s not the point. The point is to recognize that we have a choice in how we manage whatever situation comes our way. If we need to be pissed, terrified, cry, or fall apart first, that’s completely fine. Gratitude is just one of the ways we can bring ourselves back to a better place. If you’re not sure how to take those steps or don’t want to do it alone, look for help. You can reach out to your friends, family, religious leaders, join a gym, find a support group, start a hobby, etc. Either way, know you don’t have to be alone and you can always Contact me if you’d like us to figure it out together.
