"When I first read that, I was skeptical. But after trying it myself and digging deeper into the studies, the mechanisms started making sense. When we actively look for things to appreciate, we're essentially rewiring our brain's default mode. Instead of scanning for threats and problems (which our brains love to do), we're training it to notice the good stuff. It's like changing the channel from a disaster documentary to something that doesn't spike your cortisol."
"The next morning, exhausted and irritable, I remembered something I'd read years ago but never taken seriously. A simple practice that seemed almost too basic to work. But at that point, what did I have to lose? Now I sleep through the night, my resting heart rate has dropped, and here's the weird part - I actually feel sharper at work. All from spending five minutes before bed doing something that costs absolutely nothing."
"I know what you're thinking because I thought the same thing. How could something so simple actually change anything? But the research on this is surprisingly robust. Experts have noted that practicing gratitude can "alleviate symptoms of depression and anxiety, boost heart health, reduce stress, and even improve sleep quality." When I first read that, I was skeptical. But after trying it myself and digging deeper into the studies, the mechanisms started making sense."
A brief nightly gratitude practice—writing three things one is grateful for for five minutes before bed—can improve sleep continuity, lower resting heart rate, and enhance daytime cognitive sharpness. Clinical studies link gratitude practice to reduced symptoms of depression and anxiety, improved heart health, reduced stress, and better sleep quality. The practice works by shifting the brain's default mode from threat- and problem-focused scanning to noticing positive experiences, thereby reducing cortisol spikes. The practice is simple, low-cost, and accessible: no special journal is required, just jot down three items on any paper each night.
Read at Silicon Canals
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