007 Gratitude | One Habit Massive Results
Episode 7 | listen in your favorite podcast app | Watch on Youtube
Training Your Brain to See Good
A lot of people dismiss gratitude as “nice,” but not useful. Almost like because it’s “too easy,” it couldn’t possibly be super transformative, right??
This episode argues the opposite: gratitude is a measurable advantage—and the kind of habit that quietly changes what you notice, how you react, and how you lead yourself through hard moments.
The promise is simple: if you actually run the reps, gratitude can move from feeling forced to becoming an automatic shift in perception over time.
Quick Takeaways
Gratitude can be more than a vibe—it can be a measurable advantage.
The goal is training your attention, not pretending life is perfect.
You can be grateful and still demand accountability and growth.
Use simple questions to reduce shame and move forward after mistakes.
A “sentence of truth” can realign your attention when your mind spirals.
Specific gratitude beats vague repetition.
Hard days need a different rep: “Gratitude 100.”
Gratitude as an Advantage, Not Just a Mood
The episode opens with the idea that gratitude isn’t merely emotional positivity—it’s a practice that changes what you notice and how you respond.
Josh addresses the skepticism head-on: gratitude can sound too simple to matter, but the point is that simple doesn’t mean weak—it means executable.
From Forced Reps to Automatic Perception Change
A central theme: gratitude often starts as “forced reps,” but with time it becomes more natural—because you’re training your attention.
This isn’t about denying hard emotions. It’s about learning to guide your mind on purpose instead of letting your default patterns drive the day.
Gratitude That Doesn’t Ignore Problems
Josh makes a clear distinction:
Gratitude doesn’t mean you stop expecting better or pretend that nothing is wrong.
You can be grateful while still pursuing growth, discipline, and accountability.
That combination keeps gratitude from turning into passivity.
The Two-Question Reset for Shame and Guilt
When you make a mistake and feel that surge of shame, Josh shares a quick reset built around two questions:
Did I do this intentionally?
If the truthful answer is “no,” it helps fight shame and guilt.
Can I change it?
If the answer is “no (or not right now),” you release what you can’t control and move forward.
If the answer is “yes,” you take responsibility and act.
This turns mistakes into learning instead of a spiral.
The “Sentence of Truth” Method
When your mind starts running a negative loop, the episode recommends choosing one sentence of truth that aligns you with hope and realignment.
The point isn’t “magic language.” It’s attention realignment—choosing a truth that moves you forward when your default narrative tries to pull you backward.
How to Level Up Gratitude So It Actually Works
If you already write gratitude daily, Josh gives practical upgrades to make it more powerful and less repetitive:
Make it specific
Vague gratitude turns into copy/paste writing. Specific gratitude forces you to actually see what happened and why it mattered.
Use “Gratitude 100” on hard days
On hard days, run a different rep:
Write 100 things you’re grateful for about that horrible day.
Go fast. Don’t overthink it.
The goal is to break the negative loop and reframe the day.
Write gratitude about yourself
Another rep mentioned:
Write 10 things you’re grateful for about yourself
(mental, physical, emotional—anything real and specific)
This pushes against self-contempt and helps re-train how you see yourself.
A Simple, Repeatable Daily Playbook
Josh frames this as a low-friction habit:
One page
Five to ten minutes
No perfection required (especially for “recovering perfectionists”)
He also notes that people can do this at different times of day (he mentions his wife doing it in the evening as reflection).
Practical Application
Use this checklist for the next 7 days:
Daily (5–10 minutes): write your gratitude list on one page.
Make it specific: don’t just write categories—write what happened and why it mattered.
When you spiral: choose one sentence of truth and repeat it to realign attention.
After a mistake: run the two questions
“Did I do this intentionally?”
“Can I change it?”
On a hard day: do Gratitude 100 (100 items, fast).
Once this week: write 10 things you’re grateful for about yourself.
Common Traps
Dismissing gratitude because it feels “too simple.”
Writing vague, repetitive gratitude that never forces real attention shift.
Perfectionism: treating gratitude like a performance instead of a practice.
Trying to “think your way out” of emotion without training attention intentionally.
Letting shame or guilt dominate after mistakes instead of moving into ownership and action.
Conclusion
This episode reframes gratitude as a discipline that trains attention—and attention shapes perception, and perception shapes reaction.
Start small: one page, five to ten minutes. Make it specific. Use “Gratitude 100” on hard days. And when you spiral, anchor yourself with a sentence of truth.
If you want updates when new episodes drop, join the email list. And if you haven’t listened yet, go listen to Episode 007: Gratitude and run these reps for one week.
Daily anything changes everything.
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