Hi, this is Monique Rhodes. Welcome to the In Your Right Mind podcast, where we're learning how to be happier by working with our minds. Come to howhappyami.com so that I can take you on a journey to see how happy you are and help you to be happier. Life is busy, and we rush through our routines and challenges. It can be easy, especially when we're struggling, to miss the smaller moments that make life meaningful.
So much of our attention goes to what's urgent, to solving problems, or fulfilling our responsibilities, and we lose sight of the subtle and beautiful things happening all around us. We have a tendency to underestimate the impact of simply paying attention to what we already have. Instead, we often focus on what's missing or what might be going wrong. But there's a powerful shift that happens when we learn to pause, notice, and begin to appreciate.
Gratitude journaling is a practice that helps us make that shift, not by glossing over challenges, but by reconnecting us with the richness of each day, even in ordinary moments. Gratitude journaling might sound simple—writing down a few things you're thankful for—but there's a difference between listing blessings and truly engaging with them in a way that transforms your outlook and strengthens your resilience.
True gratitude journaling goes deeper than just naming a few positive things. It’s about cultivating a practice that changes how we see our lives. I teach this in detail in the Happiness Baseline, offering tools to fully engage with gratitude as a way of life—not just as an exercise, but a mindset that opens the door to real happiness.
How can we bring a deeper gratitude practice into our lives? It begins with a commitment to slow down and truly immerse ourselves in the experience of gratitude. Instead of simply listing three things that went well, ask yourself: What made a particular moment meaningful? Why did it matter? How did it shape your mood or day? By answering these questions, you're not just listing things, but actually savoring them. This practice doesn’t just leave you with words on a page but instills a feeling of appreciation that starts to lift your happiness levels.
The effects of this approach are profound. Research shows that gratitude journaling, when done with intentionality, improves mental and physical well-being, boosts mood, deepens relationships, and even helps with sleep. Most importantly, it rewires our brains to notice more of the good. When we make it a habit to engage with gratitude, our minds begin to look for and amplify what’s working, what’s beautiful, and what we appreciate. Over time, this consistent focus on appreciation builds inner resilience, making us less reactive to life's stresses.
I understand that when starting a gratitude practice, it can feel awkward, like an exercise you're forcing yourself to do. Some people struggle to think of something worthy of gratitude, especially on tough days. But the power of gratitude journaling is that it teaches us to see value in what might otherwise go unnoticed. We learn to find joy in the little things: the sun coming out, a warm breeze, a kind word from the person at the coffee shop, or the comfort of a familiar routine like morning coffee. These moments might be small, but their impact on our mood and mindset is significant.
Engaging deeply with gratitude reveals that happiness isn’t reserved for extraordinary days or major successes. It lives in the details of everyday experiences, details we often overlook. Gratitude journaling shifts our relationship with time. So often, we rush from one moment to the next, constantly moving toward future goals or dwelling on past regrets. Gratitude journaling grounds us in the present, helping us to reflect on the gifts of each day and live more fully in the here and now. This presence doesn’t erase problems but offers perspective, reminding us that even amidst challenges, there are things worth cherishing.
In The Happiness Baseline, I teach a method for gratitude journaling that takes this concept a step further. It encourages you to engage your emotions and senses to deeply connect with moments of appreciation. It's not just a list of good things but a practice of finding meaning and truly savoring experiences. I encourage you to go beyond what happened and explore why it mattered, how it made you feel, and what it reveals about the goodness in your life.
With consistency, this approach builds an enduring inner peace. It helps you become more resilient to life's ups and downs. Even on difficult days, your gratitude practice reminds you that happiness isn’t about the absence of struggle; it’s about the capacity to find value in each day. Gratitude allows you to see the strength gained through challenges and the support from those around you. It also connects you more deeply with others. As you notice the kindness, generosity, and love that come your way, you naturally become more appreciative and express thanks, strengthening relationships and a sense of community.
Gratitude isn't only about what you feel; it's about what you share. Growing more grateful leads to extending generosity and care to others. For those wanting to start or deepen their gratitude journaling, the Happiness Baseline offers a structured guide that provides inspiration and the science behind why gratitude is so powerful. Gratitude journaling in this way becomes a way of seeing the world. By reflecting on what we appreciate and savoring those moments, we actively shape our outlook and strengthen our well-being.
Don’t wait for happiness to find you. Choose to notice and embrace the joy, beauty, and meaning already present in your life. It’s powerful, and by engaging with gratitude meaningfully, you can build a life that feels fuller and deeply rooted in happiness. I hope this has been helpful.
As always, be kind, take care, and go gently in the world.
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