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Gratitude

Mind Map

At our core we most crave gratitude from having fullfilled our sense of purpose.

The most effective gratitude practice is reliant on recalling a vivid story of recieving thanks for the good things you have done.

Schema​

Benefits​

Recieving gratitude is the most powerful and positive impactful drug we can experience. Effective practice promotes pro-social circuits which reduce anxiety and stress. Pro-social modes of thinking and behavior have the following benefits:

  • Increase motivation
  • Improve neuro circuits in the brain
  • Anti-inflammatory markers in the body
  • Brain-heart breathing coordination

Technique​

The practice has to be grounded in a narrative. You don't have to recite the story everytime you practice but you need to know the story well. In the story you need to be receiving genuine thanks. It has to be you, it has to be genuine.

Write down three or four bullet points that serve as sallient reminders of that story. The key objective is to have cues that remind you of the story without having to replay the whole story in your mind. Elements to bullet point:

  • describe emotional state before gratitude
  • describe emotional state after gratitude was received
  • add any elements that add emotion to the story
tip

The key point is to trigger your nervous system to feel a deep sense of gratitude.

Attempt to spend 1 to 5 minutes maintaining a state of connection with that feeling of gratitude. Repeat this process at least three times a week, time of day is not important.