The Role of Positivity and Gratitude in Health and Vitality
When I first heard Oprah talk about gratitude journals, I thought it was a lovely idea. She spoke with so much conviction about how transformative it could be that I figured, Why not try it?
At the time, I had just had a baby. It seemed I should be glowing with joy, but the reality was that I often felt overwhelmed and exhausted.
Still, I grabbed a notebook and committed to the practice. Oprah said to write down five things you’re grateful for every day. As I thought that would be aiming to high I agreed with myself to name three things every night, and one of them had to be about my husband.
Simple, right?
Wrong.
Some nights, I stared at the page for over an hour, racking my brain for just three things. I would end up jotting down things like: "The baby is sleeping," "The sun came out," and "I had coffee this morning."
Looking back, I see those moments as my starting point, a seed I was planting without even realizing it.
Today, my perspective has shifted so drastically that I could rattle off 100 things to be grateful for without hesitation.
Gratitude, for me, has become second nature. And this transformation didn’t happen overnight, it was the result of small, consistent shifts in focus over the years.
Why Focus Matters
My favorite teacher, Esther Hicks, wrote a book, "Ask, and it is given." Her teachings resonate with me deeply, especially the idea that what we focus on expands.
Since we live in an including universe (you cannot exclude anything) it is important to see the good things so you will get more of that. Needles to say it also goes the other way around: if you focus on the bad stuf you will get more of that.
Esther speaks about pivoting. Finding a better feeling thought.
Because as she explains it is impossible to go straight to happy thoughts if you are depressed. But if you are depressed you maybe could go to anger. So you can climb up the Emotional Guidance Scale. You can find it at the end of this blog.
When I first heard this, it clicked: focusing on positive things is not just about feeling good in the moment; it’s a way of training your mind to notice abundance rather than lack. And by noticing it it has to come to you. That is law.
It’s not always easy, of course. Life throws curveballs, and some days it feels impossible to find the silver lining. But what I’ve learned is that positivity doesn’t mean ignoring the hard stuff, it means choosing to acknowledge the good, even when the bad feels overwhelming.
The bad stuff shows you what you do not want and gives you the opportunity to turn around and focus on what you DO want.
It’s about balance, not denial.
The Science Behind Positivity
I’ve also come to appreciate the science behind gratitude and positivity.
Studies show that practicing gratitude reduces stress, improves sleep, and boosts overall well-being. Gratitude shifts your brain’s focus from threats and negativity to opportunities and abundance.
This is not just "woo-woo"; it’s biology.
When I started looking for things to be grateful for, I realized how much I’d been missing.
That morning coffee wasn’t just a survival tool; it was a moment of comfort and ritual. The sun shining wasn’t just weather; it was a reminder of warmth and light.
Gratitude opened my eyes to the little gifts life offers daily, and I started seeking them out intentionally.
How Positivity Impacts Health
The connection between mindset and health is undeniable.
When we focus on positivity, it reduces the stress hormones in our bodies and supports our immune systems.
Over time, I’ve noticed that staying positive doesn’t just improve my mood, it affects how I feel physically.
Stressful moments feel less overwhelming when I shift my focus to what I can appreciate, no matter how small.
Building a Gratitude Practice
If you’ve never kept a gratitude journal, I highly recommend giving it a try.
Start small, like I did.
Some days, your list might be short and simple.
That’s okay.
The magic is in the repetition. Over time, you’ll notice your focus shifting, and positivity will begin to flow naturally.
Because if you know you will have to write down things that night, you will notice that someone held the door open for you at the bakery, you will see that child that waves at you, you will notice you got back home just before the rain, you will notice that all the lights were green on the way home... simply because you might need this ‘thing’ to be in your gratitude journal later that day.
Here’s what works for me:
Evening Reflection: Every night in bed, I name things I’m grateful for from the day. I used to write them down, but now I either speak them out loud or I just think about them quietly. Usually, I fall asleep while doing this.
Breathing Space: When I feel stressed, I pause and take a few deep breaths while thinking of one thing I’m grateful for.
Daily Conversations: I make a point to connect with at least one uplifting person each day. Positivity is contagious!
A Final Thought
Positivity isn’t about pretending life is perfect.
It’s about finding the beauty in imperfection, the joy in the mundane, and the trust during challenging times.
What if you tried it, too?
Even if you would start with naming just one thing a day you are grateful for.
You might just find yourself looking back one day, marveling at how much you’ve grown, and how grateful you are for the journey.
breathe - pause - reflect
Emotional Guidance Scale
Excerpted from the book Ask and It Is Given, page 14 by Jerry and Esther Hicks
Joy / Knowledge/ Empowerment/ Freedom / Love / Appreciation
Passion
Enthusiasm / Eagerness / Happiness
Positive Expectation / Belief
Optimism
Hopefulness
Contentment
Boredom
Pessimism
Frustration / Irritation / Impatience
Overwhelment
Disappointment
Doubt
Worry
Blame
Discouragement
Anger
Revenge
Hatred / Rage
Jealousy
Insecurity / Guilt / Unworthiness
Fear / Grief / Depression / Despair / Powerlessness
Find the emotion you are in right now and see what is above that in the Scale, and find thoughts that are in line with that.
