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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
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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 – Neur
Published on 2 weeks ago