Greatness in Gratitude

As we head into November and the familiar sequence of turkey, pie, and family gatherings, it’s the perfect moment to pause and consider the science behind gratitude and why intentionally cultivating it does more than feel nice. Neuroscience and psychology research show that gratitude doesn’t just warm the heart; it helps rewire the brain, shift our mindset, and trigger ripple effects across health, performance, and relationships.

When we think of “rewiring the brain,” it’s easy to imagine this involves complex (vaguely sci-fi) interventions. However, regular gratitude practices engage brain networks associated with reward, social connection, emotional regulation, and cognitive control. For example, fMRI studies find that stronger feelings of gratitude correlate with increased activity in the medial prefrontal cortex (mPFC) and the anterior cingulate cortex (ACC), key regions involved in managing emotions, empathy, evaluating value, and integrating social input (National Library of Medicine: Neural effects of gratitude)

Additionally,  the practice of short gratitude meditations shows measurable changes in connectivity between emotion‑ and motivation‑related brain regions, and even improved heart‑rate metrics  Effects of gratitude meditation

 In plain terms, purposefully noticing and expressing gratitude helps train our brain to become more sensitive to positives, less reactive to stress, and more socially attuned. The best part is that this practice costs nothing, is fast and easy, and can be done anywhere and at any time. As the old expression goes, “where our attention goes, our energy flows and our skills grow”. The more often we practice this habit, the quicker it becomes routine, and the benefits start to add up rapidly on a daily basis.

Emotional resilience & mental clarity

A primary benefit of gratitude is that it shifts attention away from what’s missing in our lives and toward what’s present and meaningful. That matters because our brains are hardwired with a negativity bias: we tend to notice threats more quickly than blessings. Gratitude helps override that factory setting we all have of focusing on the bad before we see the good. While that ‘bad first’ tendency served our ancient ancestors well in terms of survival against threats, in 2025, we are much better off switching our perspective 180 degrees to first notice the upside to our circumstances versus what’s wrong with them. One solid neuro-selling point is that, over time, grateful people exhibit lower activation in stress-related brain circuits and stronger activation in emotional-control regions. The result: fewer rumination loops, improved focus, and quicker recovery after setbacks. Gratitude & the brain

Health, longevity & physical performance

Even if developing our gratitude skills meant only improving our mental health, the practice would be well justified. However, to quote the old infomercials, “but wait, there’s more!” The data is clear that looking at life through a grateful lens offers physical benefits in all of the areas we prioritize most in feeling our best. This list includes cardiovascular health, a strengthened immune system, improved sleep, a reduction in stress and anxiety, and a decrease in complaints of physical ailments. UCLA: Health benefits of gratitude. Not surprisingly, these health benefits show promising results in adding years to our lives, which means that being grateful not only makes our days better but can also extend our lives.  One large‑scale study from the Harvard T.H. Chan School of Public Health found that older adults in the highest “gratitude” tertile had a 9 % lower risk of mortality over four years, even after controlling for health behaviors and socio‑economic factors (Harvard: Gratitude and living longer

Relationship & team‑performance benefits

When we express gratitude to the people in our lives, such as colleagues, clients, family, friends, and yes, even strangers, we’re activating social brain systems. Gratitude stimulates the reward centers and fosters greater empathy and cooperation. As we all know from our own lives, it’s nice to feel appreciated, and yet it’s easy to forget to show our appreciation to the people around us who are making our lives better. The habit of saying something nice when you’re thinking is a powerful way to not only improve someone else’s day, but also serves to reinforce your skills at noticing the positive.

In an organizational context, teams whose members feel appreciated are more engaged, less likely to burn out, and more collaborative. Business owners, leaders, and managers take note! If your goal is to build a best-in-class culture and optimize performance, consistently recognizing successful efforts by your team is a mission-critical objective.

Mindset shift & growth orientation

A core effect of gratitude is rewiring what psychologists call the “default mode” from scarcity to abundance, from “what’s wrong” to “what’s working.” Repeated practice of gratitude strengthens brain circuits that recognize value, creating a positive feedback loop: the more you notice the good, the more your brain looks for it. This shift helps drive innovation, expansion, and a growth mindset Harvard: Gratitude makes you happier

In summary: Gratitude isn’t just a polite Thanksgiving ritual; it’s a strategic, neuroscience‑backed habit that boosts performance, health, relationships, and leadership (both personal and professional). This November, as we enter the season of giving thanks, remember that we all have the daily opportunity to literally rewire our brains and help others in our lives do the same, for impactful outcomes that improve our mental and physical health and likely extend our lives.

Some simple starting steps

1. Three‑good‑things walk: Get outside and go for a walk, and bring awareness to three things you’re grateful for. Doing it outside enhances sensory engagement and helps disconnect from digital distractions. Around your neighborhood or office will work fine, but if you have a local Rail Trail close by, get the full nature exposure experience.

2. Share appreciation with one person: Send a brief handwritten note, text, voice message, or email to someone who made a difference. Be specific: mention what they did and why it mattered. It costs nothing (unless you’re mailing a letter, which will set you back 78 cents), and we can easily do it daily. Result: making dozens of people smile each month, including yourself.

3. Gratitude pause before screens: Before you open your phone or computer for the first time each morning, take 60 seconds to reflect: “What is one thing I’m grateful for today?” This routine sets a positive tone before screens (social or work) dictate your mindset.

4. Nature‑based reflection journal: Keep a small notebook by the door. After your outdoor run or walk, jot down one tangible moment you appreciated. Over time, nature + gratitude reinforce each other.

Here’s wishing you a wonderful November and Thanksgiving season. I’m grateful for your continued readership!