An Attitude of Gratitude

The practice that changed my brain (and can change yours too)

A few years ago, during a really rough patch in my life, someone suggested I start writing down three things I was grateful for every day. I’ll be honest, for the first week or two, it felt forced. Like, what’s the point of this when everything feels so overwhelming? But I was committed to healing, so I gave it a shot.

At first, all I could think of was simple things, the no-brainer things, like my health, my family, coffee, and the sunshine. But something surprising happened. I began noticing more of those small good things. They started showing up everywhere: the way the light came through the trees, the text from a friend, a kind smile from a stranger. I began to notice the leaves on trees blowing in the wind, and the beauty of river water as it flowed ever so strong, yet gently past me. Noticing more felt magical.

Only later did I learn what I was experiencing had a name: neuroplasticity. My brain was literally rewiring itself.

You see, our brain's default mode is geared for survival. It’s constantly scanning for danger, negativity, and problems to solve. It’s not broken; it’s just how we’ve evolved. But in today’s world, this constant scanning often shows up as anxiety, irritation, and emotional exhaustion.

That’s where gratitude comes in.

When we mindfully practice gratitude, we train our brain to switch from problem-focused to possibility-focused. It becomes our new default mode. With time, your brain starts looking for the good, not just the threats. This activates your Reticular Activating System (RAS), the brain’s filter that decides what’s worth noticing. When you tell it to notice the good, the hopeful, the beautiful… it listens. Our brain is good that way. It listens to whatever you tell it. Remember this.

And the effects? They’re powerful.

• Gratitude boosts serotonin and dopamine, the brain’s natural antidepressants. 

• It makes you more present, more connected, and more pleasant to be around. 

• It doesn’t blind you with “rose-colored glasses”,  it gives you full-spectrum vision. 

You still see the pain, the struggle, the messiness,  but you’re able to hold space for both the dark and the light. You become more resilient, grounded, and centered.

Let me also share one of my favorite insights: anxiety and gratitude cannot exist in the same neural space. They compete in the brain. So when you choose gratitude,  even for a moment, you quiet anxiety. You shift the chemistry and the conversation in your mind. 

And here’s the most empowering truth of all: You have control. We all do.

Your mind does not run the show. YOU DO. 

This takes practice, not perfection. Gratitude is a muscle. And just like any muscle, the more you train it, the stronger and more natural it becomes.

So today, if you're feeling overwhelmed, anxious, or just a little low ,  pause, take a breath, and write down 3 things you’re grateful for. Feel them in your body. Let them anchor you. Let that be your brain training for the day.

You’ll be amazed at what shifts.

If you found this helpful and want to explore more brain health strategies, check out our other blog posts or reach out. At Atlas Brain Health, we’re passionate about empowering people with practical tools and real knowledge because your brain health journey should be informed, supported, and totally yours.