Simple Gratitude Habits That Rewire Your Brain for Joy and Motivation - Julie Potiker (ep. 863) скачать в хорошем качестве

Simple Gratitude Habits That Rewire Your Brain for Joy and Motivation - Julie Potiker (ep. 863)

Julie’s journey is anything but ordinary: former lawyer turned mindfulness expert, she now teaches evidence‑based, neuroscience‑driven positive psychology to people who are hurting and helps them turn that pain into purpose. In this episode we’ll unpack: • What gratitude really means—for Julie, it’s intertwined with hope, even in the darkest moments. • A simple, science‑backed gratitude habit—answering two nightly journal questions: “What did I enjoy today?” and “What am I grateful for today?” • The powerhouse benefits of gratitude—from better sleep, stronger immunity, and longer life, to sharper decision‑making, stronger relationships, and a kinder, more optimistic personality (all backed by dozens of studies). • How to beat our brain’s negativity bias with mindful self‑compassion, the “SNAP” technique (Soothing touch, Name the emotion, Act, Praise), and the “sweetheart” self‑talk mantra. • Real‑world stories—Julie’s reflections on surviving trauma, honoring loved ones, and using playful tools like ice‑water breathing, baths, or classic movies to reset the nervous system. Whether you’re a seasoned gratitude practitioner or just curious about how a few mindful moments can rewire your brain, this conversation offers concrete tools, heartfelt anecdotes, and the latest research to help you cultivate a grateful, resilient life. Resources: Julie's book: Snap!: From Chaos to Calm (https://www.amazon.com/Snap-Chaos-Cal...) Head to airdoctorpro.com (https://airdoctorpro.com/)  and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, which is an additional $84 value!  What's your #1 takeaway from this interview? Would love to hear from you in the comments section on Spotify & Youtube! Timestamps: 01:57 – Julie’s background: mother, wife, teacher of mindful self‑compassion, author, poet, former lawyer. 03:20 – Julie’s definition of gratitude: linked to hope. 04:09 – Julie’s nightly gratitude journal: “What did I enjoy today?” and “What am I grateful for today?” 04:32 – Even in extreme hardship (war, loss) she finds something to be grateful for. 05:05 – Examples of gratitude: safety, nature, roof, family’s survival. 06:05 – Host notes gratitude helps us pull ourselves together and act. 06:44 – Gratitude enables you to get your act together and become a light for others. 07:21 – Reflection on peace: how we take local peace for granted until conflict hits close to home. 08:06 – Science of gratitude: a graphic showing benefits across emotional, social, career, health, personality domains. 09:16 – Health benefits: better sleep, fewer illnesses, longer life, more energy. 09:33 – Personality benefits: less materialism, more optimism, higher self‑esteem, spirituality. 09:46 – Career benefits: better management, networking, decision‑making, productivity. 10:28 – Acknowledging how hard it can be to practice gratitude every day. 11:55 – How Julie built the habit: James Baraz’s “Awakening Joy” class and a three‑hole‑punch journal. 12:18 – Neuroplasticity explanation: enriching a positive state creates new neural traits. 13:27 – Concrete practice example: “What did I enjoy?” → sailing; “What am I grateful for?” → ability to sail. 14:05 – Summarizing: gratitude makes the brain happier, leading to downstream benefits. 14:58 – Even tiny moments (soft pillow, favorite blanket) can be gratitude triggers. 15:14 – Personal objects (dad’s watch, mom’s blankets) evoke gratitude and connection. 16:35 – Using the senses deepens the gratitude experience. 18:04 – Transition to self‑compassion: moving from self‑criticism to kindness. 18:40 – Explaining the brain’s negativity bias (Velcro for bad, Teflon for good). 20:05 – Exercise to confront the inner critic and rewrite it with a compassionate voice. 22:39 – Addressing the myth: “Too much gratitude/self‑compassion leads to laziness.” 23:17 – Research shows self‑compassion actually boosts motivation and performance. 24:26 – Choosing the compassionate voice over the critical one as a daily habit. 25:09 – Host shares personal story of hidden report card and intense parental criticism. 27:41 – Reflecting on that memory and its impact on self‑worth. 28:09 – Guest shares a similar hidden‑report‑card experience. 29:41 – Insight: the real loss was parental approval, not the report card itself. 31:17 – We have a choice: stay with the harsh inner voice or switch to a caring one. 32:47 – Introducing the SNAP method (Soothing touch, Name, Act, Praise). 35:00 – Step‑by‑step walkthrough of SNAP with ...