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How To Begin Practicing Gratitude

How To Begin Practicing Gratitude

If you’re convinced of the benefits of starting regular gratitude practice to transform your life, you’ll need to know how to begin. It’s very easy to say “be more grateful” but putting that into practice can be harder than it seems. Often, we don’t naturally focus on the positive, so learning how to do that can be a bigger challenge than you imagined. Here are some top tips to help you start learning to cultivate more thankfulness.

Start Journaling

One of the best ways to reap all the benefits that gratitude can bring is to notice fresh things to be grateful for each day. One of the most effective ways to put this into practice is to start a gratitude journal.

Gratitude journaling is effective because it can slowly change how you perceive situations. It adjusts what you’re focusing on. You’re probably always thankful for having your family, for example, but if you simply write that each day your brain won’t stay on alert looking for new things to feel thanks for. Instead, get specific. Write exactly what you’re grateful for about your family. So, instead of just writing “I’m thankful to have my family around me” write “I’m thankful that my husband bought me flowers today to make me feel happy” or “I’m thankful that my sister asked me to come to hers for dinner tonight so I wouldn’t need to cook after my long day at work”....

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Gratitude Is The Key To Changing Your Life

Gratitude Is The Key To Changing Your Life

Is your life everything you hoped that it would be? It’s unlikely, otherwise you wouldn’t be reading this book. If you’ve been looking for ways to make your life better and to a implement positive change, gratitude could be the simple tool to leverage to take it to a new and happier level.

If you’re ready to use gratitude as the key to changing your life, you need to know precisely how it’s going to do this. We already know of the benefits that come with becoming more grateful – the emotional, health, social and work-related advantages that thankfulness can bring – however, how will it work at the most basic level?

A Change Of Focus

A major reason why gratitude changes your life is due to the fact that it effectively changes your focus. Life centers around focus. Whatever you are focusing on will be what you’ll naturally move towards. If you’re living in a negative state, you’ll naturally experience more negativity in your life. After all, if you’re constantly focusing on negative things, that will be all you see. It’s all-too-easy to see the dilemmas and problems that surround a situation if your thinking is always geared that way.

Although it isn’t always as obvious, it’s surprisingly simple to see things with a positive slant, even if problems arise. Even if something goes awry, it becomes possible to seek out a silver lining to every bad situation. There usually is at least one, and if there truly isn’t it’s always possible to believe that something positive will, in the end, come out of the negative experience.

Yet, it isn’t all just about being a more positive person. If you have gratitude in your life, it can change everything since it breathes fresh positivity into all the things you do. It’s an enormous change of focus, a brand-new way of looking at things, and one that – although it may not come naturally to you – will eventually lead you to become increasingly appreciative of the beauty around you. Essentially, you move away from living in a permanently negative haze to living with abundance everywhere....

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What Are The Work-Related Benefits Of Gratitude?

What Are The Work-Related Benefits Of Gratitude?

So, now we’ve looked at how gratitude can make you feel better physically and mentally. We’ve also looked at how it can improve your relationships and social life. There is another element that can be positively affected by being more thankful – your work life.

Gratitude has been shown to have a vital role to play in helping boost your career. It has been shown to make managers more effective, to help you network more effectively, to boost your decision-making abilities, increase your productivity and even to find new mentors or proteges. In short, showing thankfulness can help you to achieve the career goals that you’ve set for yourself, not to mention making your place of work a more enjoyable and friendly place to be.

So, how can practicing gratitude more regularly help you to improve your work prospects?

More Energy To Focus On Goals

Studies have shown that being grateful can give you the energy boost you need to focus on your career goals. In research, participants were asked to write the goals that they wanted to achieve. Those who were more grateful reported greater progress towards meeting the goals that they had set for themselves by the study’s end...

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Gratitude Has Social Benefits

Gratitude Has Social Benefits

More Positive Relationships

Negativity can destroy relationships, both social and romantic. Nobody wants to spend time with someone who only sees the bad in life.

Let’s just take a closer look at marriages. Once both partners begin to take each other for granted and stop appreciating the things they do for each other, their relationship begins to suffer. As you become less appreciative, you also become more critical. You need only consider the Losada ratio to see how this can have a negative impact on your love life.

The Losada ratio divides the number of positive expressions of appreciation, encouragement and support given by one partner to the other by the number of negative ones including cynicism, sarcasm or disapproval. If the ratio is under 0.9, this means that there were 11percent less positive expressions than negative ones. Once this happens, relationships suffer a serious strain.

Conversely, relationships that are satisfying and long-lasting are those that have a positive ratio that stands at 5.1 or over. It isn’t too surprising that marriages become stronger the more both partners express their thanks and appreciation to each other. This is one of the reasons why practicing gratitude more often can be extremely helpful to your personal relationships.

When you’re more grateful for the little things in life, you naturally become a more kind, helpful, compassionate and understanding person. Those who practice thankfulness regularly report that they have a closer connection with others around them, were much more willing to help other people and, most importantly, were also viewed as being helpful and considerate by those within their social networks....

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Gratitude’s Physical Effects

Gratitude’s Physical Effects

We’ve already looked at how gratitude can impact on your psychological well-being. However, it can also have a positive effect on your physical health. Here, we take a closer look at how implementing gratitude practice in your everyday routine can make you feel better, get well sooner, and maybe even live longer.

Improved Sleep

Most of us know that sleep is very important to maintain good health. If you don’t get enough sleep, your body comes under excess strain. This increases the chances of your developing cardiovascular disease, diabetes, obesity and other medical problems. However, it can be hard to get to sleep. Many people suffer from insomnia. Yet, studies have shown that practicing gratitude more often is an easy way of improving the quality of your sleep.

A study carried out into patients suffering from chronic pain and heart failure reported sleeping better when they practiced gratitude, even despite their problems, when compared with patients who were less grateful. Those who were most grateful reported being able to fall asleep more rapidly, sleep for longer, have a better quality of sleep and stay awake more easily in the daytime.

The evidence from these studies showed that gratitude helps to improve sleep because it causes people to have fewer negative thoughts at bedtime and more positive ones. It stands to reason that if you’re worried and anxious at night, your body’s stress level increases and this keeps you awake. On the other hand, if you’re focusing on things you’re thankful for, the relaxation response in the body is triggered and you can drift off more easily....

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The Biggest Problem with Achieving Success Is Not Enjoying It

The Biggest Problem with Achieving Success Is Not Enjoying It

Most people are taught from a young age to get a job that will make you lots of money so you can enjoy doing the things you love. But if you have a high stress job, even if it pays well, you’ll never get to enjoy the things that truly make you happy in life.

When you’re constantly working, you often sacrifice relationships. Working too much can cause you to not have time to spend with your family and friends. Make sure that you have a good balance of work and spending time with your loved ones when you can.

If you’re spending all of your time working, you won’t have time to do things that you enjoy. You need to make sure that you can have more of what makes you happy in life rather than what makes you the most money.

This could mean taking time to travel to places you’ve always wanted to go, or simply engaging in your hobbies such as gardening or cooking. The main cause of most people’s stress is their career.

Stress takes a toll on your health, and could cause things like severe migraines, chronic inflammation, or heart problems which could potentially land you in the hospital. Working a highly stressful job that takes up a large portion of your time is bound to cause your health to suffer.

Along with physical health problems, stress due to your career can also cause mental health issues. Stress can cause you to have severe panic attacks and develop long-term anxiety and depression.

You can ensure that you’re taking care of your mental health by taking time to focus on self-care - like meditating, reading a book, taking a bath, or any other stress-relieving activity.

Taking care of your personal life is just as, if not more important than working a high paying job, because you will have a much happier life. Money alone isn’t what makes people’s lives enjoyable.

It’s doing the things that they love, taking care of their health, and spending time with loved ones that makes life really worth living. Throwing away a chance at a happier lifestyle to earn more money isn’t worth it, because someday the memories will be much more important than how much money’s in your bank account.

You have to prioritize what’s important. Money will always be around. However, you and the people you love won’t, so make sure you’re taking care of your needs and spending time with your loved ones.

What is leptin resistance?

Before we saw the world as a globe spinning in the vast expanse of space we once believed it was flat and the sun revolved around us.

Before we knew the dangers of mercury—as a neurotoxin and overall health no-no—it was once considered the go-to treatment for a host of medical conditions, for everything from syphilis to parasites.

Before we had modern health-conscious cosmetics women would adorn themselves with lead-filled face paint and wash their skin with ammonia. They would slowly poison themselves but were convinced it was essential for true beauty.

The knowledge we have gained over the years has not come without a fair share of innocent misunderstandings, but thankfully, as we know more we are able to make more informed choices based on actual science, on truth, on what works. It is crucial we build our actions on a foundation of truth.

Our beliefs about weight loss have centered around constantly shifting paradigms. Throughout the decades we have blamed various things for our inability to lose weight and keep it off - high-fat foods, carbohydrates, calories, lack of motivation, genetics.... We have, in a way, been the people who thought the sun orbited us.

Deep down we may sense there’s another reason for our inability to control our appetite and our expanding waistline, but just don’t know what it is. If you look at the diet and health industry we have created you’ll see the answers we’re fed about the obesity epidemic. We are supplied new “answers” and “solutions” all the time, and so—full of hope—we try them, only to be disappointed when we end up back where we started.

What if I told you the health industry has got it all wrong?

What if I were to tell you that we actually have the solution for why you have gained weight and been unable to lose it?

Would you believe me?

If you’re anything like the people I’ve just described, the people who have trusted the “answers” and “solutions” in the past, probably not. You may be burnt out on hope.... Yet, you are reading these words so there must be some trace of hope left, and I want to work with that tiny bit of remaining hope to change your life. And I mean it.

We’re here to show you a new way, to point you in the direction of the actual cause of your weight gain. No more blaming the wrong thing, looking in the wrong direction, no more wasting your time.

The Real Cause

This new direction starts with something called leptin. Never heard of leptin before? You’re not the only one. This hormone is a lesser known player in our hormonal system (which is sad since it is responsible for so much within our body.) Did you know leptin helps regulate bone mass, the menstrual cycle, the synthesis of thyroid hormones, our appetite and metabolism? And this is just scratching the surface.

Leptin is known as the “obesity hormone” and the “fat hormone.” A pretty big clue for what it’s responsible for.

When our body operates faultlessly, as a well-oiled machine, leptin would be produced by your body’s fat cells and communicate with the hypothalamus (in our brain) via the bloodstream. The amount of leptin would determine whether the body stores fat or loses it, “a minor increase in leptin concentration reduces the appetite and leads to a decrease in body weight."(1) This is how things are supposed to work: a high level of leptin in the body informs your brain that there is enough fat stored, you are not starving—you will survive - and so your appetite is switched off and you burn more fat. Similarly, if your body fat were to decrease, leptin should follow suit and diminish, signalling to your brain to stop burning fat—to store the fat you have—to increase your appetite and prompt you to eat.

This is how things are supposed to function. But what happens when something interrupts the balance which our body is meant to keep? That’s when leptin resistance occurs, and this leptin resistance is the reason for our fruitless (yet well-intentioned) attempts to take control of our health and body. Once you are leptin resistant you won’t lose the weight no matter how little you eat or how much exercise you do.

Thankfully, there is a way out. Your life doesn’t need to be ruled by leptin resistance, there is something you can do. Real results. Real science. No wishing for the best. And this is where we come in. If you’ve had enough of the endless trying and disappointment, if you’ve had enough of feeling like a prisoner in your body and a prisoner to food then a product called Leptitox may help. It is a ground-breaking supplement program that addresses the root cause and breaks the devastating cycle of weight gain once and for all.

Here you will find answers, you will get relief, you will have a plan of action that works.


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What Are The Psychological Benefits Of Gratitude?

What Are The Psychological Benefits Of Gratitude?

It’s clear from studies and research that feeling gratitude in your life brings a host of psychological benefits. Simply by feeling more thankful for the things that you have and experience every day, you can improve your mental state and enjoy better psychological well-being.

Reducing Depression

Around a quarter of the population will experience a mental health problem at some point in their lifetime. Depression is one of the most common and it can be seriously debilitating.

Getting professional help to treat depression can be costly and difficult. Finding the right treatment can be difficult, and often, medication doesn’t work. However, gratitude is a simple skill to practice. It has been proven to reduce depression. It is also less time-consuming, more affordable and more convenient than many traditional therapies.

Depression is a condition that has a neurochemical and psychological base. Both of these can be helped by gratitude. Gratitude causes your attention to be refocused from problems to their solutions, impacting the neurotransmitters like oxytocin, dopamine and serotonin that help you to feel good. When those chemicals surge in your brain, you feel more motivated and less apathetic, helping to reduce your depression.  

Gratitude reduces stress hormones and helps to manage the functions of the autonomic nervous system, thus reducing the unwanted symptoms associated with depression. Feelings of thankfulness, at a neurochemical level, are linked to increased neural modulation in the part of the brain (the prefrontal cortex) that is responsible for handling negative emotions such as shame and guilt. As a result, depression sufferers become more positive and happier as their brain learns how to cope with negativity in a different way....

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Engage in a Regular Fitness Routine to Maximize Your Success and Satisfaction

Engage in a Regular Fitness Routine to Maximize Your Success and Satisfaction

Sometimes you might feel that your workload makes you too busy to fit a work out in. However, exercise and being physically fit makes you more productive and alert, which could help you succeed in your workplace.

It also releases endorphins, which will elevate your sense of happiness all day, giving you more energy while looking and feeling much better. You can buy a monthly membership at a gym if you feel like you have enough free time.

Only buy a membership if you know you’ll use it, though, because you don’t want your money to go to waste. Having an obligation to go to the gym and workout may make you more likely to go.

If you work long hours, you might not feel like going to the gym before or after work because you won’t want to waste time going to the gym and back. When going to the gym, you might feel like you have no idea what you’re doing and you may feel intimidated.

You can pay a personal trainer to help you find a routine that works for you and helps you work towards your goals. If you don’t have the money or time to purchase a membership, you can work out at home.

Buy some materials to use at home like a yoga mat, some dumbbells, and resistance bands. You can follow home workouts on YouTube, and some of the at-home workout sessions only take around 10 minutes.

If you don’t want to splurge on workout materials, you can work out on the floor or a towel and you can use objects you find around the house as weights. Doctors say that you should engage in at least 30 minutes of exercise every day.

While that’s not much time, if you’re working long, exhausting hours, then you might not be up to doing physical activity once you get home. If this is the case, then you can try to take a walk around the office or you could even go outside and take a walk around the building to release endorphins and to get some fresh air.

Exercise is important because it releases endorphins and keeps you healthy. While finding time to work out may be difficult, there are plenty of other places besides a gym that you can get some good exercise in. Staying fit will help you feel better about both your looks and your mental health overall.

Gratitude practice-an overview

Gratitude Practice – An Overview

So, now you know roughly what gratitude means, but how does it look when put into practice? In this chapter, we look at how thankfulness can manifest itself in your life.

Why Introduce Gratitude Practice Into Your Life?

Gratitude has strong links to life satisfaction and good mental health. People who are grateful experience more enthusiasm, love and joy. They also have better protection from emotions that have a destructive impact like bitterness, greed and envy.

Not only that, but gratitude can reduce your lifetime risk of developing a substance abuse disorder, anxiety or depression. It can also help those suffering from these issues and many other conditions find healing and closure. Being thankful helps you to understand that there is goodness out there, even if you’re suffering or uncertain.

Gratitude isn’t just an uplifting and warm feeling; it can also benefit your body. People who introduce gratitude practice into their lives cope more effectively with stress, enjoy better physical health and recover more rapidly from illnesses.

Even better, gratitude extends beyond you. When you experience gratitude, it reaches past you into your wider social circle. Gratitude has the power of inspiring others to act more kindly, and it can strengthen your bond with others around you. People who are grateful are more likely to be viewed as trustworthy, optimistic, outgoing and helpful. These are valuable characteristics that draw others to you and help you forge positive and strong relationships...

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