This is my first post on the new P6 blog, I’m an author, a fitness professional with over 17 years of skin in the game, a gym owner and a ex-professional sportsman. Something that crops up time and time again is the benefit of this word below…



Why do we harp on about it so much in our coaching?

Research has shown that when people regularly cultivate gratitude, they experience a multitude of psychological, physical, interpersonal, and spiritual benefits.

Gratitude has one of the strongest 💪🏼 links to mental health and satisfaction with life of any personality trait

More so than:

  • Optimism
  • Hope
  • Compassion

Grateful people experience higher levels of positive emotions such as:

  • Joy
  • Enthusiasm
  • Love
  • Happiness
  • Optimism

Think of gratitude as our forcefield or shield against the destructive impulses of envy, resentment, greed, and bitterness.

People who experience gratitude can cope more effectively with (notice not completely cope with as its a never ending journey) everyday stress, increased resilience in the face of trauma-induced stress, recover more quickly from illness, and enjoy more robust physical health.

Many of these effects are backed by studies.

How can you become 25 percent happier?

Keep gratitude journals!!

Those that do, sleep 30 mins more per evening, exercise 33 percent more effectively each week compared to persons who are not keeping these journals. (thats basically free gainz people!)

That is pretty convincing right?

Experiencing gratitude leads to increased feelings of connectedness and improved relationships.

Gratitude allows you to feel more loving and more forgiving too.

How can we nourish our gratitude then?


One of the best ways to cultivate gratitude is to establish a daily practice in which you remind yourself of the wonderful things you enjoy… build the chain! It also activates that little part of the brain the Reticular Activating System!

By writing each day, we magnify and expand on the sources of goodness in our lives.

Setting aside time on a daily basis to recall moments of gratitude associated with even seemingly menial events, personal attributes one has, or valued people one encounters has the potential to weave a sustainable life theme of gratefulness, practice makes permanent.

Savouring of positive life experiences and situations so that we can recall the maximum satisfaction and enjoyment from them.

Do you remember back to those school days and revision sessions, note taking places it deep within our memories, the more you recall, more often, the more it sinks in.

Gratitude leads us to acknowledge the good things in our lives.…

You can’t be grateful and negative at the same time, it counteracts feelings of envy, anger, greed, and other states harmful to happiness.

Need help in deciding what to write about?

Ask yourself:

  • What unexpected blessings did you benefit from today?
  • What were you dreading that did not happen?

Think about and then write down those aspects of your life that you are prone to take for granted. What about them are you grateful for?

Then the classic ( which I would recommend every 3 days, for otherwise gratitude fatigue sets in)

What 3 things are you grateful for today and why?

How long should you journal for?

1–7 mins, more than that and you may have an excuse not to do it, everyone can spare 1 min to enrich that life they seek right?


Memento Mori, there little point in wasting your opportunity for happiness, flip the switch, practice gratitude, focus on the things you do have, what greatness there is hidden in the shadows waiting for you to discover.

Where can you get these gratitude journals?

Here’s a few links for you…

Maybe I should make a Build The Chain Journal and Training diary…. a journal to keep everything in one place… the mind creates!

Anyone here keep a journal daily, anyone practice gratitude religiously?


Coach OC

Founder- Priority 6
Head Coach- The OC Method
Author- Build The Chain
Life Longer Learner

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