In Episode 7 of Never in Reverse, Jeremy and I dove deep into gratitude and contentment. I shared how road trips give me mental space to slow down and appreciate what I have instead of constantly looking ahead to the next challenge. That conversation got me thinking about other structured ways I could incorporate gratitude into daily life.
Watch the full episode for a deep dive on gratitude.
While I haven't maintained a gratitude journal myself, the research and principles behind this practice align with what we talk about on Never In Reverse: intentional growth, maintaining perspective, and building habits that move you forward.
The Power of Pausing To Appreciate
During our conversation about contentment, Jeremy admitted his constant work ethic made it difficult to slow down enough to find what he calls "successful contentment." I've seen this in my own life, too. When we're always chasing the next goal, we miss the opportunity to recognize how far we've come.
This is exactly what gratitude journaling addresses. It's a deliberate pause in your day to acknowledge what's working rather than just focusing on what needs fixing.
What Science Tells Us About Gratitude
As someone who values practical solutions, I appreciate that gratitude isn't just about feeling good; it delivers measurable results. Research shows that people who practice gratitude experience improvements in their mental wellbeing. When you acknowledge positive aspects of your life, your brain releases dopamine and serotonin, neurotransmitters that create feelings of contentment.
One study found that maintaining a gratitude diary for just one month significantly reduced depression symptoms among participants. The data supports what we've experienced anecdotally: Intentional gratitude shifts your perspective.
How To Begin Your Gratitude Journal
You can start a gratitude journal with minimal effort. Here are some basics to get you started.
Pick Your Journal
First, decide where you want to write. You can use:
- A simple notebook
- A dedicated gratitude journal with prompts
- A digital app on your phone or tablet
- A document on your computer
The best option is the one you will use consistently. Many people find that writing by hand creates a stronger connection to the practice, but digital options work as well, especially if you travel often.
Set a Regular Time
For gratitude journaling, consistency matters more than duration. Just five minutes daily can transform your perspective if you stick with it. Many people find writing first thing in the morning sets a positive tone for the day, while others prefer reflecting in the evening.
In Episode 9, Jeremy and I discussed mindfulness and productivity. Jeremy uses a list of mindfulness goals related to his work and personal life and reviews them daily.
Start Simple
Begin with writing three things you feel grateful for. They can be significant life aspects like relationships or simple pleasures like a good cup of coffee. The key is to be specific about why these things matter to you.
For example, instead of writing "I am grateful for my family," try "I am grateful for how my son helped me with the yard work today, which made me feel supported and appreciated."
Add Details and Feelings
The more detailed your entries, the more powerful the practice becomes. Include:
- What exactly do you appreciate
- Why it matters to you
- How it made you feel
- Who was involved
In Episode 11, Jeremy and I explore vulnerability and authenticity. We realized that genuine reflection requires honesty with yourself, which applies to gratitude journaling. The practice works best when you allow yourself to truly feel the appreciation you express.
Overcoming Common Challenges
Based on what I've learned about habit formation through our podcast, here are some ways you can confront obstacles.
Repetition
You might find yourself writing the same things repeatedly. This is normal. Try these approaches to keep your practice fresh:
- Focus on different life areas each day (work, health, relationships)
- Look for small, unexpected moments of joy
- Identify the challenges that taught you something valuable
Consistency
Everyone misses a day here or there. In Episode 20, Jeremy and I talked about the power of rituals and how maintaining them can be challenging amid constant responsibilities. As we both live very fast-paced lives, the constant flow of responsibilities can make maintaining rituals difficult.
Here’s a timestamp where Jeremy and I discuss how the constant flow of responsibilities makes maintaining rituals difficult:
Feeling Forced
If gratitude feels inauthentic or forced, try these adjustments:
- Write when you naturally feel thankful rather than on a strict schedule
- Start with just one item instead of three
- Focus on simple pleasures that brought you joy
Taking Your Practice Further
Once you establish a regular gratitude practice, you might want to explore these variations.
- Gratitude letters: Write thank-you notes to people who have positively impacted your life. You don't necessarily need to send them. Simply expressing your appreciation in writing can provide benefits.
- Photo gratitude: Take photos of things you appreciate throughout your day, then review them in the evening and reflect on why they matter to you.
- Shared gratitude: Start a family practice where everyone shares one thing they feel grateful for. I challenge my kids to name good things they've done for others; a similar practice would work for gratitude.
The Never In Reverse Approach to Gratitude
Our podcast is about moving forward with purpose, and gratitude is a powerful tool for that journey. It shifts your attention from what you lack to what you have, a mental adjustment that transforms your outlook on life, one reflection at a time.
In Jeremy's words from our podcast, "successful contentment" comes from taking time to recognize your achievements and appreciate the work that contributed to them.
Whether through formal journaling or simply pausing to reflect during your day, adding moments of gratitude to your life is a great way to keep moving forward—never in reverse.
Jeremy Axel and Doug Cox are the co-hosts of the Never in Reverse podcast. Together, they explore topics related to resilience, leadership, personal growth, and family through honest conversation and real-world experience.
Resources
Chen, Y., & Ishak, Z. (2022, March 3). Gratitude Diary: The Impact on Depression Symptoms. Scientific Research. https://www.scirp.org/journal/paperinformation?paperid=116293
