Have you ever wondered how your thoughts shape your experiences? Or how you can have even more joy in your life? If so, this episode is for you.
Welcome back to Changes Big and Small. I’m Damianne President, your host as we explore small steps that can help you make big changes to build the life you want.
In this episode, we’re diving into two transformative practices: gratitude and positive self-talk. Together, these practices can help you shift your mindset and create the conditions for inviting more joy into your daily life. Both gratitude and positive self-talk are proven strategies to uncover more joy by enhancing your mindset and emotional resilience. Research in positive psychology suggests these approaches can significantly impact our mental well-being, and we’ll uncover how to use them to reframe challenges and cultivate joy.
Gratitude sets the stage for joy by showing us what’s good in our lives. When we consciously practice gratitude, we start to notice and amplify the joyful moments in our lives, no matter how small.
Damianne President
Why Gratitude Matters
Gratitude is more than just saying “thank you.” It’s a mindset, a way of seeing the world that highlights what’s going right instead of what’s going wrong. Research in positive psychology consistently shows that practicing gratitude can improve mental well-being. For example, a 2020 meta-analysis published in the Journal of Happiness Studies found that gratitude practices reduced symptoms of depression and increased life satisfaction.
Think of gratitude as a spotlight, creating a bright spot. When you consciously focus on the positive, you train your brain to notice more of these bright spots. This doesn’t mean ignoring problems, but it does mean giving equal weight to the good in your life.
One of my coaches, Brooke Castillo, talks about life being 50-50, 50% good and 50% bad. That’s a magical thing because we get to experience and savor the 50% positive. This is really what gratitude is about: savoring experiences in your life and fully feeling the brightness they bring.
Here’s a simple exercise: Each day, write down three things you’re grateful for. They don’t have to be monumental—it could be the warmth of the sun on your face, a delicious meal, or a kind word from a friend. Over time, this practice rewires your brain to notice and appreciate the positive moments.
You can do this by yourself, but it can also be fun to do it with friends or family. I have some friends who visit me each year, and one of the things that we do when we have a meal together is gratitude rounds. For 10 minutes, the three of us go around and around, saying what we are grateful for, and taking the time to truly experience the gratitude. It shifts our focus, makes the moment more meaningful, and creates a sense of deep connection with ourselves and each other.
Gratitude sets the stage for joy by showing us what’s good in our lives. When we consciously practice gratitude, we start to notice and amplify the joyful moments in our lives, no matter how small. But sometimes, our inner voice can drown out these positive feelings, which is why the next practice is equally important.
The Power of Positive Self-Talk
If gratitude is about appreciating the external, positive self-talk is about tending to your internal world. Positive self-talk is the inner dialogue that supports and uplifts you. It’s like having a compassionate coach in your corner. Unfortunately, many of us have a harsh inner critic instead—a voice that points out our flaws, doubts our abilities, or amplifies our fears.
Shifting your inner dialogue can be life-changing, as we discussed in the episode on growth mindset. Instead of saying, “I’ll never get this right,” try saying, “I’m learning” or “I’ll get better with practice.”
To practice positive self-talk, start by noticing when negative thoughts creep in. Ask yourself, “Would I say this to a friend?” If not, reframe it. Remember, self-compassion isn’t about making excuses—it’s about encouraging yourself through challenges.
Positive self-talk may feel weird at first, but keep doing it. I remember driving on a windy road in the Caribbean in the rain, and I started getting afraid. I told myself, “slow and steady wins the race.” This positive self-talk helped me finish that trip safely, and later that day, I used it again to navigate another challenging road. The more I practiced it, the more natural it felt. I noticed that the impact of self-talk multiplies as you keep using it.
By shifting our inner dialogue, positive self-talk makes space for joy, allowing us to embrace our strengths and navigate challenges with optimism.
How Gratitude and Positive Self-Talk Work Together
Gratitude and positive self-talk work hand in hand. Gratitude helps you focus outward, recognizing the good in your environment and relationships, while positive self-talk builds your inner resilience and self-esteem.
Imagine facing a challenging situation at work. Gratitude might help you appreciate the support of a colleague or the opportunity to learn something new. Positive self-talk reminds you, “I’m capable of handling this.” Together, these practices keep you grounded, optimistic, and prepared to take on challenges.
Together, these practices empower us to cultivate joy intentionally, one thought at a time.
Practical Ways to Get Started
Here are three simple practices to integrate gratitude and positive self-talk into your daily life:
- Start a Gratitude Journal: Spend five minutes each evening listing three things you’re grateful for. Reflect on why each one matters to you.
- Use Positive Affirmations: Create a list of affirmations that resonate with you, such as “I’m doing my best,” or “I have the strength to overcome challenges.” Repeat them whenever you need them each day. Experiment with different phrases until you find the one that really resonates with you, and use it daily.
- Reframe Negative Thoughts: When you catch yourself thinking something critical, pause and reframe it with something that is both true and helpful. Replace “I’m so bad at this” with “I’m improving every day.”
Your Practice Invitation
As you go about your week, I invite you to experiment with gratitude and positive self-talk. Here’s a challenge for you:
- Gratitude Practice: Write down one thing you’re grateful for each morning and share it with someone.
- Positive Self-Talk Check-In: Notice your inner dialogue at least once a day. When it turns negative, pause and reframe it.
Reflect and notice how these practices make you feel. Share your experiences with me—I’d love to hear how it’s going! You can reach out through the podcast website at changesbigandsmall.com or via email at contact@changesbigandsmall.com.
If you’re finding it hard to incorporate these practices or want to explore them further, I’d love to support you on this journey. Just send me an email.
Ending
Next time, we’ll dive into prioritizing health and wellness. We’ll talk about joyful movement, nutrition, and your changing body. Make sure that you follow or subscribe to the podcast so you don’t miss it. Until then, keep noticing the good and speaking kindly to yourself.
You can connect with Damianne on the Changes BIG and small website, Facebook, Instagram, Twitter, YouTube. You’re also invited to join the Changes BIG and small Facebook community.
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Credits
- Theme music by Rafael Krux. Inspiration on freepd.com. License: CC0
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