Daily Practices
The brain is a wonderful computer, but not when we let it run its own software. To keep
working at optimal ability, and to overcome it’s evolutionary software, it is important for it
to have regular mental/emotional well-being practises; meditation, gratitude, and self-
validation. These practices not only enhance emotional well-being but can also lead to
structural and functional improvements in the brain. Together, they contribute to increase
health, mood, confidence, resilience, and cognitive function.
Daily Practises:
5-10 minutes meditation/mindfulness/prayer daily.
Write Down;
3 x things you are grateful for.
1 x something you like/are proud of yourself for that day.
1 x something you like/proud of in any other area you are struggling with (if you are).
1 x thing you are going to do for self-care that day.
The relationship between gratitude, meditation, self-validation, and brain health has been
supported by various scientific studies. Below is an overview of the evidence for each
component:
Meditation: Meditation is a powerful tool that has been practiced for thousands of years.
It offers a simple yet profound way to nurture your mind, emotions, and body. People that
meditate regularly have been shown by science to have less anger, stress, anxiety, and
depression. Mediation is one of the most effective tools for ADHD. Meditation also
increases productivity levels. Research has indicated that regular meditation can lead to
structural changes in the brain.
-Hölzel et al. (2011) found increases in grey matter density in areas of the brain related to
memory, sense of self, empathy, and stress regulation.
-Meditation has also been shown to improve attention, memory, and cognitive flexibility.
-A meta-analysis by Sedlmeier et al. (2012) concluded that mindfulness meditation can
enhance various cognitive skills, which can contribute to better decision-making and
emotional regulation.
2. Gratitude: Feeling grateful, and being grateful to others, triggers ‘good’ hormones and
regulates effective functioning of our immune systems. Gratitude also activates the reward
centre of the brain, altering the way we see the world and ourselves. Connected to systems
of the brain that regulate emotions gratitude supports anxiety/stress relief and pain
management. These areas of the brain also boost positive emotions. Practising gratitude is
associated with socialising, pleasure, viewing others’ perspectives, empathy, and feelings of
relief.
fMRI found expressing gratitude activates areas of the brain associated with reward, inked
to feelings of happiness and well-being (Zhang et al., 2016).
Emmons & McCullough, (2003) demonstrated practicing gratitude improved mental health
outcomes, reducing symptoms of depression and anxiety. Gratitude also enhanced overall
life satisfaction, closely related to brain function and emotional regulation.
The Mindfulness Awareness Research Centre of UCLA stated that gratitude does change the neural structures in the brain, making us happier and more content.
At the neurochemical level, feelings of gratitude are associated with an increase in the
neural modulation of the prefrontal cortex, the brain site responsible for managing negative
emotions like guilt, shame, and violence. Also, at the neurochemical level, gratitude acts as
a catalyst for neurotransmitters like serotonin, dopamine, and norepinephrine – the ones
that manage our emotions, anxiety, and immediate stress responses.
3. Self-Validation/ Signature Strengths: The practise of recognising and affirming what you
like, are proud of, your strengths and your growth helps to boost your confidence and well-
being. Knowing and utilising strengths can also enhance interpersonal relationships.
Furthermore it helps to prevent looking for validation other external ways (e.g. distraction,
workaholic, co-dependency and addiction).
Cohen et al., (2009) suggest that self-affirmation activates the brain's reward centres and areas involved in self-referential processing, increasing motivation and reducing stress.
Research indicates it is associated with lower levels of anxiety and depression.
Neff (2003) found self-validating individuals are more resilient and have better emotional regulation.
Seligman found individuals who recognize and apply their strengths report higher levels of happiness and life satisfaction.
Wood et al. (2010) found that individuals who use their signature strengths regularly experience greater well-being, higher positive emotions, and lower levels of depression. The act of engaging in activities aligned with one’s strengths fosters a sense of competence and fulfilment.
Linley et al., (2007) found interventions that identifying and applying personal strengths can lead to significant increases in well-being and reductions in depressive symptoms.
Niemann et al. (2014) found knowing and utilising personal strengths contributes to resilience, leading to improved mental health outcomes.
Csikszentmihalyi (1990) found when individuals engaged in activities that match their strengths, they are more likely to experience flow, a state of heightened focus and enjoyment, closely linked to improved mental well-being.