In today’s fast-paced world, it’s easy to get caught up in what’s missing, what needs improvement, or what lies ahead. But what if the key to improving not only your mental well-being but also your leadership impact was as simple as focusing on what you already have? 

This shift in mindset can be achieved through the practice of keeping a gratitude journal, a powerful tool that can rewire your brain to find joy in the present and increase your overall appreciation of life. 

In a recent webinar hosted by The Impact Group’s Founder Tom Speaks, co-author of Appreciology, and Partner Phil Herman, the duo discussed how practicing gratitude can create lasting, meaningful change in both individuals and organizations. Their conversation highlighted how gratitude, when practiced intentionally, can lead to a more positive mindset and more effective leadership.

What Is Gratitude and Why Does It Matter?

Gratitude, in its essence, is the conscious recognition of the blessings we have right now, rather than yearning for what we don’t have. In a culture driven by consumerism, it’s easy to fall into the trap of always desiring the next thing, whether it’s a new car, a vacation, or the “perfect” body. But as Tom pointed out, this constant striving can be unfulfilling, leaving us disconnected from the good that already exists in our lives.

“Are you aware of your blessings right now?” Tom asked during the session. While this may seem like a simple question, it demands deep reflection. Many of us tend to focus on the negative due to a natural “negativity bias,” an evolutionary trait that helped our ancestors survive but now causes us to overlook the positive. By training our minds to shift from focusing on problems to acknowledging blessings, we open ourselves up to greater joy, productivity, and deeper connections with others.

The Science Behind Gratitude

This isn’t just feel-good advice; there’s science to back it up. Studies on neuroplasticity, the brain’s ability to rewire itself, show that we can train our brains to look for positive experiences. While we naturally tend to focus on negative events due to our evolutionary wiring, practicing gratitude helps create new neural pathways that enable us to see more of the good around us. As Tom noted, “The bad things stick to us like Velcro. The good things slide off like Teflon.”

A study from UC Berkeley’s Greater Good Science Center revealed that keeping a gratitude journal can significantly increase feelings of optimism, improve sleep, and reduce stress. By focusing on gratitude, individuals can rewire their brains to habitually notice and appreciate the positive moments in life, which can lead to improved mental health and more satisfying relationships. The simple act of writing down what you’re thankful for each day encourages your brain to start searching for more positives, enhancing your overall well-being and making you a more effective leader.

How to Start a Gratitude Journal

One of the simplest but most effective ways to cultivate gratitude is by keeping a gratitude journal. Here’s how to start:

1. Set Aside Time Daily: Before bed, take a few minutes to reflect on your day and write down three to five things you’re grateful for. These can be big or small—anything from being thankful for your family, to enjoying a quiet moment with your coffee, to appreciating a colleague’s support at work.
2. Be Specific: Instead of general statements like “I’m grateful for my family,” try to be more detailed. For example, “I’m grateful that my partner cooked dinner tonight even though they were tired.”
3. Focus on the Present: Gratitude is most impactful when it’s grounded in the present moment. What blessings are you experiencing right now? This helps bring your attention back to the current positives, rather than lingering on past frustrations or future anxieties.

By making this a daily habit, you’ll begin to notice how your mindset shifts. As Phil shared from his own experience, “My mind was constantly scanning the world, thinking of things that I’m grateful for, and I was finding them because my mind began to shift.”

The Ripple Effect: Gratitude in Leadership

The benefits of practicing gratitude don’t stop at the individual level. Tom emphasized how this mindset can transform leadership and organizational culture. When leaders actively acknowledge and appreciate the efforts of their team members, it fosters a sense of trust and motivation. One method Tom and Phil discussed is the “Positive Actions Log,” where leaders intentionally catch team members doing something right for ten consecutive days.

“You’ll be amazed at how many positive actions you’ll notice when you’re actively looking for them,” said Tom. Recognizing and praising people for their efforts not only boosts morale but also strengthens relationships within the team, creating a more positive and productive work environment.

Start with Gratitude, Lead with Impact

Gratitude is a powerful force that can reframe your perspective on life and leadership. By keeping a gratitude journal, you can begin to retrain your brain to focus on the positive, which in turn helps you appreciate the people and opportunities around you. Whether you’re a leader aiming to improve team dynamics or an individual looking to find more joy in daily life, the practice of gratitude is an accessible and effective way to bring more positivity and fulfillment into your world.

So tonight, before you go to bed, grab a notebook and write down what you’re grateful for. Tomorrow morning, take a moment to reflect on those things before the stress of the day sets in. Over time, you’ll see the benefits unfold, not only in how you feel but in how you impact the lives of those around you. Gratitude isn’t just about feeling good—it’s about changing the way we think and interact with the world.