Freebie: 5 minutes gratitude journal for a better 2024
Let’s face it, nobody has more than 5 minutes to express gratitude - all those game achievements are not going to complete themselves. However, it has been shown that gratitude has significant neurological benefits, impacting both the brain and body. Scientific research reveals that practicing gratitude can induce calming, mentally strengthening, and motivating effects. This is partly due to its ability to decrease heart rate, likely by affecting the nervous system, including the parasympathetic and sympathetic systems. This influence on heart rate is linked to enhanced mental health. Moreover, gratitude activates specific areas of the brain related to emotional and motivational processing, such as the amygdala and nucleus accumbens, leading to improved emotional regulation and motivation.
In terms of mental health, expressing gratitude, such as through writing gratitude letters, has been shown to significantly improve mental well-being. This benefit occurs even if the letters are not sent, suggesting that the act of expressing gratitude is key. The mental health improvements are attributed to a shift in focus from negative to more positive emotions. Notably, these benefits develop over time and have lasting effects on the brain, with studies showing increased activity in the medial prefrontal cortex, indicating that gratitude practice might train the brain to be more sensitive to gratitude experiences, thereby enhancing mental health in the long term.
Physically, gratitude has been linked to improved sleep, mood, and immunity, and is associated with reduced depression, anxiety, chronic pain, and disease risk. Practicing gratitude shifts the brain's focus from problem-solving to appreciation, leading to the release of oxytocin, known as the "love hormone." This hormone plays a role in forming connections and promoting overall well-being.
I have designed a simple, no-bullshit gratitude journal page for those that don’t have time to journal. You can either save the image directly from below, or CLICK HERE to download the printable version. (Hint: You can import the PDF file in GoodNotes directly, should you want to journal digitally. Just make sure to duplicate it each day)
