Start Small: Three Levels of Habit Change - Leo Babauta (ep. 971)

Welcome back, Gratitude Seekers! In today’s episode we sit down with the man who turned a near‑fatal car crash into a global movement—Hal Elrod, creator of The Miracle Morning. Hal’s story is nothing short of cinematic: at 20, he survived a head‑on collision that left him clinically dead for six minutes, broke 11 bones, and was told he might never walk again. Through relentless gratitude, visualization, and a commitment to what he wanted—not just what he could accept—Hal not only walked again but rewired his entire life.We’ll unpack how that turning point birthed the SAVERS—Silence, Affirmations, Visualization, Exercise, Reading, and Scribing—six timeless practices that world‑class performers have used for centuries. Hal shows us how you can compress them into a 30‑to‑60‑minute morning ritual (or even a six‑minute “quick‑fire” version) and how they can transform everything from income to health to relationships.Along the way we’ll hear about:The three “rock bottoms” that shaped Hal’s resilience, from a catastrophic crash to the 2008 financial collapse.The science behind gratitude, meditation, epigenetics, and neuroplasticity that turned his body into a healing miracle.Practical, battle‑tested strategies for beating the snooze button, hydrating first thing, and building unstoppable 30‑day habit loops.Real‑world success stories—people who went from “not a morning person” to thriving entrepreneurs, athletes, and even couples whose marriages were saved.Whether you’re a sunrise enthusiast or a self‑confessed night‑owl, this conversation will give you a roadmap to redesign your mornings, cultivate a habit of gratitude, and start living the life you’ve always imagined.Grab your headphones, take a deep breath, and get ready to dive into a story of survival, mindset mastery, and the everyday rituals that can turn ordinary days into extraordinary ones. Let’s begin!Resources:Hal's website: https://halelrod.com/Head to https://airdoctorpro.com and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Thank you so much for listening to The Gratitude Podcast! Please rate and review us everywhere you listen to podcasts, including Spotify & Apple Podcasts.Timestamps:02 :29 – Hal explains why gratitude is the core of his life.03 :15 – First rock‑bottom: the 1999 car crash that left him clinically dead.05 :38 – Acceptance of what can’t be changed & focus on gratitude.07 :15 – Visualization & prayer toward walking again; the “miraculous” recovery.08 :11 – Science behind gratitude: epigenetics & neuroplasticity.09 :14 – Second rock‑bottom: 2008 financial crash and loss of income & home.10 :33 – Hal’s search for “world‑class” daily rituals and discovery of morning routines.11 :19 – The premise: “Win the morning, win the day.”12 :15 – Epiphany: combine all six practices into one “Miracle Morning.”13 :04 – Creating excitement for the next morning to rise early.13 :22 – First 5‑am Miracle Morning: stumbling through all six practices.14 :07 – Results in two months – doubled income, ultramarathon, depression lifted.14 :46 – Teaching the routine to coaching clients; transforming “non‑morning” people.15 :54 – Decision to write The Miracle Morning book.16 :12 – Book release (12‑12‑12) and massive sales/ratings worldwide.16 :58 – Announcement of the Miracle Morning documentary premiering June 2.18 :39 – Advice for listeners who aren’t “morning people.”19 :30 – Survey result: 72 % of the community never were morning people.20 :22 – Five‑step “snooze‑proof” wake‑up strategy (alarm across the room, intention, etc.).23 :07 – Bed‑time intention script & free download at tmmbook.com.24 :33 – Immediate water intake on waking – why hydration matters.25 :37 – Full SAVERS overview (Silence, Affirmations, Visualization, Exercise, Reading, Scribing).27 :40 – Truth‑based affirmations that drive action.28 :07 – Visualization as action‑oriented mental rehearsal.28 :44 – Morning exercise tip: Seven‑Minute Workout app.29 :03 – Reading: “one book away” from transformation; small daily increments.30 :05 – Scribing (journaling) – using the 5‑Minute Journal.31 :22 – Robert Kiyosaki endorsement of the SAVERS routine.32 :26 – Importance of habit formation vs. knowledge.34 :02 – 30‑day habit‑building framework: Unbearable → Uncomfortable → Unstoppable.38 :12 – Hal’s personal gratitude list – wife, children, family.39 :30 – How to access the book, free chapters, video & audio resources.40 :45 – Closing remarks – call to share gratitude and keep seeking it.Experience more abundance on georgianbenta.com/abundanceAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In today’s episode we sit down with a true master of minimalism and mindful living—Leo Babauta, author of The Power of Less and creator of the wildly popular Zen Habits blog. A dad of six, a husband, and a lifelong seeker of simplicity, Leo shares his freshest insights on turning gratitude from a once‑a‑day ritual into a powerful mental habit that reshapes our emotional wiring.Together we’ll uncover:What gratitude really means when it moves from “list‑the‑things‑I’m‑thankful‑for” to a deeper awakening to life’s miracle.How to welcome tough emotions—the anger, sadness, or resentment that arise in relationships—by turning the spotlight of gratitude on the feeling itself, and on the person behind it.Three levels of habit formation: the starter habit of a two‑minute daily gratitude meditation, the challenge of replacing unhealthy habits, and the hardest—but most rewarding—shift of mental patterns that occurs multiple times a day.Practical, bite‑size tools for catching old, automatic reactions, noticing the physical cues of a stressed mind, and consciously choosing a new, grateful response.The art of “present‑moment gratitude” in everyday chores—from chin‑ups with your child to washing a single dish—so the journey becomes the reward, not just the end goal.If you’ve ever felt stuck in a loop of “getting through” rather than “being in” each moment, this conversation will give you a roadmap for rewiring those old neural pathways and cultivating a life that feels fuller, richer, and more connected—starting with just one mindful breath.Resources:Leo's website: https://leobabauta.com/Head to https://airdoctorpro.com and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Thank you so much for listening to The Gratitude Podcast! Please rate and review us everywhere you listen to podcasts, including Spotify & Apple Podcasts.Timestamps:02:34 – Leo describes gratitude as both a reminder of everyday blessings and a deeper awakening to life’s beauty.03:09 – Gratitude can deepen learning even during hard times and painful emotions.04:23 – Using gratitude to sit with discomfort rather than avoid it.05:45 – Reference to an emotional‑intelligence expert: feeling all emotions amplifies positive ones.06:30 – Prompt: “What do you do when you’re angry after a fight?”07:10 – Leo explains his habitual reaction to his wife’s unhappiness (withdrawal, wall‑building).08:48 – Consequences of the withdrawal pattern — more unhappiness for both partners.09:20 – The “A‑test” vs. “B‑test” moment: choosing to notice the habit and try a new path.09:54 – Introducing gratitude into the moment: acknowledge the feeling, then welcome it.10:38 – Notice the physical sensations that accompany the emotion (tight chest, pain).11:15 – Ask whether you can be grateful for that feeling and what it reveals about being alive and loved.12:13 – Turn toward the other person and try to be grateful for them as they are right now.13:07 – Extend the practice: fall in love with yourself or strangers exactly as they are.14:07 – Recognize interconnectedness; see the conflict as a shared team challenge.15:07 – Realize you’re building a new habit rather than relying on old patterns.16:36 – Old neural pathways formed in childhood can become counter‑productive; need new pathways.17:49 – The easiest habit to form: a once‑daily 2‑minute meditation or gratitude practice.18:40 – Other simple physical habits (water, push‑ups, yoga, writing) as beginner‑level habits.19:08 – Level 2 habit: breaking a bad habit and replacing it with a positive one that meets the same need.20:05 – Level 3 habit: changing mental habits; unpredictable, can recur many times a day.21:13 – Use physical cues (clenched hands, sighing, walking away) to become aware of mental habits.22:22 – “Emotional habits” – how we react to gifts or achievements without gratitude.23:46 – Example: chin‑up challenge with his son; noticing the mental habit of rushing to the end.25:21 – Rushing through habits turns them into chores and leads to burnout.26:19 – Embed gratitude and presence into every habit moment, not just the end result.27:48 – Life is the collection of moments between goals, not just the milestones.29:13 – Gratitude as the “great fullness of life,” appreciating each instant fully.30:55 – Apply gratitude to mundane chores (washing dishes, cleaning) by being fully present.32:48 – Joy can be found in messy, painful, or uncomfortable moments; deepest learning occurs there.33:45 – Closing: Leo shares who he’s grateful for (loved ones, podcast listeners, all beings).Experience more abundance on georgianbenta.com/abundanceAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Welcome back, Gratitude Seekers! 🎙️ I’m your host, and today we’re taking a mindful breath and saying “Thank God 2025 is over.” After a year that tested us—from global turmoil and lingering pandemic scars to the unsettling rise of AI—many of us feel the weight of uncertainty. But within that turbulence lie countless small, shining moments that can re‑wire our nervous system and lift our spirit.In this episode we’ll walk you through a simple, powerful habit to close the chapter on 2025 and step into 2026 with fresh optimism: a month‑by‑month gratitude exercise. We’ll show you how to:Tap into your photo library—search “January 2025,” “February 2025,” etc.—to spark vivid memories.Engage the senses—recall the taste of that lunch, the scent of a spa, the warmth of sunshine—to deepen the emotional impact.Write it down—capture at least one, ideally three, gratitude points per month, including the sensations that made them special.I’ll also share my own highlights from the past year—lunches with friends, comedy shows that made our bellies hurt, a Dali exhibition, tulip fields in Holland, a double rainbow after a storm, and more—showing how even the simplest experiences can become powerful anchors of gratitude.Grab your journal, open your photo album, and let’s unlock the joy hidden in the last twelve months, so we can launch 2026 with a heart full of gratitude and a mind poised for new, beautiful moments. Let’s dive in!Resources:Head to https://airdoctorpro.com and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Stay in touch on social:Insta: https://www.instagram.com/thegratitudepodcast/ Twitter: http://twitter.com/GeorgianBentaFacebook: http://facebook.com/TheGratitudePodcast/  Youtube: https://www.youtube.com/@thegratitudepodcastThank you so much for listening to The Gratitude Podcast! Please rate and review us everywhere you listen to podcasts, including Spotify & Apple Podcasts.Timestamps:00:31 – Welcome & gratitude that 2025 is over.00:46 – Acknowledging a challenging year and the need for a fresh start.01:35 – Disappointment over missed peace & AI‑related tension.02:11 – Ongoing COVID‑19 scars and suppressed emotions.03:10 – Proposes a gratitude exercise: identify 1‑3 things per month.04:09 – Importance of keeping a gratitude journal to recall moments.05:40 – Focus on the small moments that shape our lives.06:31 – Caution: photos can stir mixed emotions; stay focused on positives.08:01 – Deepen recall by immersing in sensory details (touch, smell, taste).08:40 – Write down gratitude items + the sensations tied to them.09:26 – Sample gratitude list for each month of 2025.15:50 – Closing encouragement: do the exercise, rewire your view of the past year, and start 2026 with gratitude.Experience more abundance on georgianbenta.com/abundanceAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Welcome back to The Gratitude Podcast—the show that reminds us that every sunrise, every season, and every year that slips by is a gift waiting to be celebrated. Today’s episode lives up to our title: we’ll explore why being grateful for each passing year isn’t just a feel‑good habit, but a powerful catalyst for transformation.Our guest, Julie Riesler, embodies this mindset. She once faced the crushing belief that she was “too big to be a dancer,” battled a deep‑seated food addiction, and carried the weight of a family scarred by PTSD and financial strain. On the brink of ending it all, an inner voice nudged her into a support group—and that decision became the turning point that reshaped every year that followed.Since that moment, Julie has reinvented herself year after year—emerging as a TV personality, serial author, TEDx speaker, life‑design coach, global ambassador for brands like Lululemon and Canyon Ranch, and the director of the documentary Hungry for More. Her meditations have been downloaded over 100,000 times, and she continues to add “vintage wisdom” to her life, just like a fine wine that improves with age.In today’s conversation we’ll discover:How gratitude for each year can turn pain into purpose, using Julie’s “PhD in You” framework that honors past strengths, present gifts, and future dreams.Practical rituals—daily gratitude journaling, stillness meditations, and celebrating the tiny moments (the donut‑filled nursery‑school memory, the uneasy loan from a distant aunt) that accumulate into a life worth cherishing.Why the “passing year” matters: each new chapter invites us to become more authentic, to shift from constant “doing” to mindful “being,” and to recognize that every year adds another layer of wisdom, compassion, and resilience.The people who helped her grow—from Louise Hay and Wayne Dyer to her supportive sponsor, her family, and especially her two children, who remind her daily why she’s grateful for every year lived.Resources:Julie's website: https://juliereisler.com Head to https://airdoctorpro.com and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Stay in touch on social:Insta: https://www.instagram.com/thegratitudepodcast/ Twitter: http://twitter.com/GeorgianBentaFacebook: http://facebook.com/TheGratitudePodcast/  Youtube: https://www.youtube.com/@thegratitudepodcastThank you so much for listening to The Gratitude Podcast! Please rate and review us everywhere you listen to podcasts, including Spotify & Apple Podcasts.Timestamps:00:42 – Intro to guest Julie Riesler and her early hardships (dance rejection, food addiction, family trauma).01:05 – Julie’s turning point: crisis moment, choosing life, becoming a TV personality, author, speaker, coach.01:59 – Welcome and gratitude for Julie’s presence.02:12 – Host’s appreciation for Julie’s authenticity.02:27 – Julie’s mission: help high‑achieving people love themselves and trust inner wisdom.03:21 – “PhD in You” metaphor & past people‑pleasing struggle.04:01 – The pivotal inner voice urging Julie to attend a support meeting.04:28 – Julie’s obsession with reviving “light” in others through gratitude and self‑love.05:01 – How gratitude transformed Julie’s life and fuels her purpose.05:16 – Julie’s daily gratitude practice (structured & spontaneous).05:51 – Host reflects on staying true to self amid external expectations.06:26 – Wisdom aging metaphor revisited; need for authentic “you‑est” self.06:41 – Contrast between society’s “doing” mindset and the need for stillness.07:15 – Host’s fire‑sign drive vs. importance of quiet, receptive stillness.07:26 – Emphasis on meditation and listening to inner intuition.07:55 – The frenzied media environment and importance of becoming “USU.”08:21 – Introduction of the “PhD in You” method.08:49 – Overview of the method: gratitude‑based self‑study.09:02 – Step 1: Review past strengths, gifts, successes.09:12 – Step 2: Ground in present sensations, hearing, seeing, feeling.09:25 – Step 3: Design future dreams using past strengths and present clarity.09:58 – Reframing past failures & future fear into sacred purpose.10:23 – Recognizing unique gifts in every person.10:47 – Shift from “doing” to “being” – living by one’s gifts.11:38 – Importance of honoring past achievements through gratitude.12:14 – Gratitude as the “elixir” that flavors life like salt in a soup.12:49 – Using gratitude to reframe painful memories (example of dad’s PTSD).13:18 – Turning hardship into fuel for personal growth via gratitude.13:58 – Gratitude as limitless, always available.14:15 – “When in doubt, go to gratitude.”14:45 – Gratitude empowers victims to become creators of their story.14:57 – Host shares a personal college‑funding story.15:09 – Love for learning; viewing life as an endless school.15:17 – Financial crisis in junior year; three jobs and limited aid.15:23 – Seeking options & gratitude for potential helpers.15:50 – Remembering a generous great‑aunt as a possible loan source.16:02 – The uncomfortable but decisive call to the aunt.16:16 – Aunt’s loan and eventual gift; repayment turned into gratitude.16:34 – Unexpected family connections formed through that loan.16:50 – Reflection on the uncomfortable request and its positive outcome.16:58 – Gratitude for the aunt’s generosity and the lesson learned.17:06 – Host relates to the vulnerability of asking for help.17:20 – The power of gratitude after receiving assistance.17:30 – “Don’t take ‘no’ as an answer” – persistence fosters greater connection.17:41 – Gratitude amplifies opportunities and beautiful outcomes.17:54 – Gratitude often stems from helping others, not just receiving.18:04 – Gratitude encourages humility and asking for help.18:26 – Early gratitude memory: donuts and a stuffed elephant in nursery school.19:41 – Childhood gratitude seeds from mother’s gratitude journal and Louise Hay.19:57 – Mirror‑hug practice; initial resistance turned into wisdom.20:24 – Early gratitude foundation planted despite a rough environment.21:23 – Discussion on teaching gratitude to children; small moments matter.22:03 – Host’s insight: noticing tiny, everyday moments boosts joy.22:33 – Quote from Einstein on viewing life as miracle or not.22:39 – Choice to see everything as miraculous.22:58 – Host asks Julie about key people in her life.23:21 – Julie lists inspirations: Louise Hay, Wayne Dyer, sponsor Paula, Mom.23:44 – Best friend Meg, husband Heath, admiration for Oprah.24:02 – Gratitude for self‑decision to attend that life‑changing meeting.24:20 – Acknowledgment of great‑aunt, children, and many unnamed supporters.24:44 – Children as the biggest teachers; immeasurable gratitude.25:54 – Closing thank‑you and call to share the episode with someone who needs it.26:01 – Reminder to keep seeking and spreading gratitude.Experience more abundance on georgianbenta.com/abundanceAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Welcome back, Gratitude Seekers! In today’s episode we sit down with Randy Ginsberg, author of Adversity to Advantage: How to Overcome Bullying and Find Entrepreneurial Success. Fresh from Syracuse University and a deep‑dive into the stories of high‑performing entrepreneurs who were bullied as children, Randy shares how those painful experiences can become powerful catalysts for resilience, empathy, moral growth, and relentless drive.Together we explore:A striking study by psychologist Ellen DeLara, where 47 % of 900 adults who were bullied report a positiveimpact on their lives—boosting resilience, emotional intelligence, gratitude, and goal attainment.Randy’s personal journey from a sneaker‑selling teen turned confident business owner to a researcher‑author who turned his own adversity into a thriving venture.Practical gratitude habits—ranking what truly matters, confronting ungrateful thoughts by visualizing loss, and using gratitude as an antidote to social‑media comparison.The link between bullying, entrepreneurial fire, and the “chip on the shoulder” that fuels the desire to prove oneself.How compassion for our bullies, combined with a gratitude mindset, can transform pain into purpose.If you’ve ever wondered how to flip hardship into a launchpad for success—or simply want a fresh perspective on gratitude in a digital age—this conversation is for you. Grab your headphones, hit subscribe, and get ready to turn adversity into advantage.Resources:Randy's website: https://www.randymginsburg.com/Head to airdoctorpro.com and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, which is an additional $84 value! What's your #1 takeaway from this interview? Would love to hear from you in the comments section on Spotify & Youtube!Timestamps:02:01 – Turning childhood adversity into gratitude and a beautiful life.02:38 – Randy’s background: Syracuse grad, research on bullied entrepreneurs, and the making of his book.03:14 – What gratitude means to Randy; the deceptive pull of social‑media perfection.04:21 – Randy’s gratitude practice: list‑making, ranking, and “reverse gratitude” (imagining loss).05:16 – How the reverse‑gratitude exercise grounds emotions and reinforces thankfulness.06:23 – Why Randy chose bullying as his focus and its link to entrepreneurship.07:23 – Bullying as a spark – the “chip on the shoulder” that fuels entrepreneurial drive.08:45 – Bullying crosses gender and age lines; workplace bullying is also prevalent.09:47 – Randy shares his own childhood bullying experiences in the neighborhood and school.10:28 – Assessing bullying’s overall impact – largely negative but also a catalyst for awareness.11:30 – Host’s personal bullying story: verbal, physical, and social‑media attacks; its toll on health.12:53 – Recognizing toxic friendships and making a major life shift.13:53 – Re‑framing bullying through gratitude – seeing the hidden gifts.14:20 – From sneaker‑flipping hobby to a lucrative business; building confidence and self‑worth.16:05 – Ellen DeLara study: 47% of bullied adults report positive outcomes (resilience, empathy, moral development, etc.).17:37 – Cultivating compassion for bullies by understanding their own insecurities and hardships.19:53 – Adversity as a powerful catalyst for growth, learning, and motivation (“what doesn’t kill you…”).20:56 – The choice: let adversity weaken you or empower you to become stronger.21:33 – First real experience of gratitude: parents teaching the value of giving back at age 6‑7.23:09 – Gratitude goes beyond saying “thank you”—it’s about deep appreciation of gestures and blessings.24:48 – Quarter‑life crisis statistics and the social‑media trap of comparing what we lack versus what we have.26:37 – Gratitude for relationships – friends, family, and coworkers as the most cherished assets.28:08 – Redefining success: the ability to spend time doing what you love with loved ones.29:30 – Success without gratitude equals failure; fulfillment must come first.31:37 – How to find Randy’s book, social‑media handles, and personal website for contact.Experience more abundance on georgianbenta.com/abundanceAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Bob opens up about the heart‑wrenching loss of his mother, grandparents, and later his father—all before the age of six—and how that painful beginning taught him that the world keeps turning and each sunrise offers a fresh canvas. He shares his mission to help others see the hidden gifts in every setback, from a simple smile to a heartfelt “how are you really doing?”Together we unpack:Positive Action: Small, everyday gestures that ripple into big change.Balancing Negativity: Why daily doses of encouragement (a la Zig Ziglar) are essential.Legacy & Gratitude: How the values passed down from loved ones live on in us and how we can pay them forward.Practical Tools: Books, podcasts, and daily 1‑2‑minute posts that keep our mindset tuned to optimism.If you’re ready to transform loss into purpose, discover the simple actions that brighten lives, and learn how to stay resilient amid daily negativity, hit play now. And remember—share this episode with anyone who could use a boost of gratitude today.Let’s get inspired, stay grateful, and keep seeking the light together. 🎙️✨Resources:Bob's website: https://www.bobbrummspeaks.com/Head to airdoctorpro.com and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, which is an additional $84 value! What's your #1 takeaway from this interview? Would love to hear from you in the comments section on Spotify & Youtube!Timestamps:02:42 – Why gratitude matters and a quick personal thank‑you to Bob.03:19 – Bob explains his role: helping people see value in a positive perspective.03:38 – Life isn’t an easy ride—but we can enjoy it by being grateful.03:56 – The world never stops; we must move with it.04:08 – Bob’s early trauma: losing mother, grandmother, and grandfather in one year.04:26 – Purpose discovered: helping others adopt a positive outlook.04:47 – Everyday setbacks (failures, relationship disappointments) and their positive framing.05:37 – Listener’s story: being raised by a grandma and appreciating limited time together.06:22 – Exploring how early loss can teach appreciation.06:48 – Finding positives in loss: impermanence and what we inherit from those gone.07:08 – Legacy lesson: what we carry forward from loved ones can’t be taken away.07:45 – Small actions (donations, listening, sharing joy) create huge impact.08:19 – Passing on gifts and gratitude from those who’ve passed.09:28 – Legacy as a continual source of encouragement for listeners.10:13 – Introducing the opposite of encouragement: negativity and its effects.10:38 – Balancing negative influences with daily encouragement (Zig Ziglar quote).11:38 – Recognizing inevitable negativity in workplaces and life.12:06 – Tools for revitalizing yourself: books, verses, quotes, podcasts.12:38 – Internal greatness vs. external doubt; staying focused on forward motion.13:13 – The ripple effect of sharing positivity: smiles light up rooms.13:25 – You can’t please everyone; focus on those you can help.13:39 – Staying on the “green side” of the grass—make the best of where you are.13:49 – Changing direction toward positivity is always a choice.14:09 – Choosing growth step‑by‑step; patience and incremental effort.14:44 – Analogies: training for a marathon, climbing a mountain—small daily steps.15:15 – Patience and discipline lead to “wow” moments looking back on progress.15:55 – Life moves whether we decide or not; shaping future years with gratitude.16:15 – Recap of Bob’s core story: mother’s passing and the sunrise metaphor.16:54 – Positive actions broken down: smile, remember good things, see opportunity.17:34 – Simple encouragement in corporate settings: smile and greet coworkers.18:01 – Real‑life example: postal worker’s unexpected smile and its impact.18:44 – Everyday manners (please, thank you, good morning) as powerful positivity tools.19:11 – Receiving a smile lifts both giver and receiver; the mutual benefit.19:55 – Perspective: we’re a tiny part of a massive world—one‑person difference matters.20:20 – Encouragement as a lifeline: letting people know “it’ll be okay.”21:31 – Patience vs. the urge for instant results; likening life to toddler steps.22:37 – Influences that shape gratitude: God, father, teachers, mentors, authors.23:22 – The power of mentors (e.g., 6th‑grade teacher) to teach slowing down and persistence.24:17 – Resources for encouragement: books, podcasts, YouTube, online content.24:55 – Recognizing and sharing our gifts to find meaning beyond personal flaws.25:55 – Everyone has imperfections; keep rowing together.26:36 – Turning personal strengths into gifts for the world.27:16 – Story of Dr. James Perdue: turning paralysis into perseverance and positivity.27:39 – Reminder that every talent—big or small—can serve others.28:11 – How to connect with Bob: socials, website, podcast, books, YouTube.Experience more abundance on georgianbenta.com/abundanceAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

As the aroma of roasted turkey and the chatter of holiday celebrations fill the air, we’re stepping back in time to uncover the true roots of Thanksgiving.In this episode we’ll travel to September 24, 1789, when the very first U.S. House of Representatives recommended a national day of thanks. The next day, New Jersey Congressman Elias Boudinot urged President George Washington to proclaim a day of public thanksgiving and prayer. On October 3, 1789, Washington answered with a historic proclamation—designating Thursday, November 26, as a day for the nation to pause, thank Almighty God for “signal favors,” and reflect on the new government’s promise of safety, liberty, and prosperity.We’ll break down Washington’s eloquent, if occasionally stumbling, wording, explore why gratitude was woven into the very fabric of the early Republic, and discuss how that original spirit can still shape our lives today. Whether you’re gathering around the dinner table or simply looking for a reminder to cultivate thankfulness, this episode offers a fresh perspective on the holiday that’s far more than turkey and parades—it’s about honoring the blessings that made a fledgling nation possible.So grab a cup of cider, settle in, and let’s give thanks together for the history, the habit, and the hope behind America’s first Thanksgiving.Resources:Head to airdoctorpro.com and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, which is an additional $84 value! What's your #1 takeaway from this interview? Would love to hear from you in the comments section on Spotify & Youtube!Timestamps:00:44 – Historical background: 1789 congressional recommendation and Congressman Elias Boudinot’s proposal for a national day of thanks to Almighty God.02:10 – George Washington’s first Thanksgiving proclamation: the official declaration of a day of public thanksgiving and prayer.03:56 – Key excerpts from Washington’s proclamation: gratitude for providence, peace, union, liberty, knowledge, and the new government.05:38 – Reflection & call to action: reminder of the founders’ intent and encouragement to cultivate a habit of gratitude in daily life.07:05 – Closing: thank‑you to listeners and wishes for a happy Thanksgiving.Experience more abundance on georgianbenta.com/abundanceAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In today’s heart‑warming episode we sit down with Kathleen Kruger, the creator behind the children’s picture book Thankful Frankie. From her own leap of faith—leaving a stable teaching career in Chicago for a fresh start in Los Angeles—to discovering the transformative power of a nightly gratitude habit, Kathleen shares how listing just five to ten things she’s grateful for each night reshaped her anxiety, focus, and overall outlook on life.We explore the inspiration behind Thankful Frankie: a story of a toy‑obsessed little fox who loses his treasured stash, only to discover that joy lives far beyond material possessions. Through Frankie’s journey, Kathleen reveals why teaching kids (and their parents) to pause, reflect, and express thanks is more vital than ever—especially in a world saturated with consumerism, environmental challenges, and constant comparison.Listeners will hear:Kathleen’s personal shift from a high‑pressure educator to a yoga‑loving, music‑making author.The science of gratitude, including how the practice lowers anxiety, boosts presence, and even fuels risk‑taking for a more authentic life.Practical tools from the book’s final pages—conversation starters and journaling prompts that turn reading time into an active gratitude practice for families.Why inner success matters more than outward symbols of achievement, and how modeling gratitude at home can spark lasting habits in children aged 3‑5 (and even younger).Stay tuned for actionable tips, heartfelt stories, and a reminder that true happiness isn’t found in the newest gadget—it’s cultivated daily through simple, mindful gratitude. Grab your headphones, hit that follow button, and let’s dive into a conversation that could change the way you—and the little ones in your life—see the world.Resources:Kathleen's website: https://www.kathleencruger.com/Head to airdoctorpro.com and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, which is an additional $84 value! What's your #1 takeaway from this interview? Would love to hear from you in the comments section on Spotify & Youtube!Timestamps:01:27 – 02:02 | Kathleen’s background: Los Angeles life, yoga teaching, music, and writing her first children’s book.02:02 – 02:41 | Creative‑career reality: challenges of being an artist and the need for light‑hearted outlets.02:41 – 03:18 | External stressors (fires, violence) and how they affect creativity; the role of gratitude as a counterbalance.03:18 – 04:27 | Transition from survival mode to gratitude‑driven creativity.04:27 – 05:00 | Kathleen’s personal shift: leaving a stressful teaching job in Chicago for a new life in LA.05:00 – 05:33 | Anxiety after the move and the discovery of a nightly gratitude habit (5‑10 things).05:33 – 06:26 | Effects of the habit: reduced anxiety, more positive mornings, and the seed for Thankful Frankie.06:26 – 07:08 | Why gratitude matters for kids: providing a “soft skill” alongside academic success.07:08 – 07:53 | Impact on parents: modeling gratitude and its ripple effect on children.07:53 – 08:45 | Leadership analogy: “lead by example” in gratitude practice.08:45 – 09:27 | Plot overview of Thankful Frankie: Frankie’s love of toys and the loss of the toy pack.09:27 – 10:44 | Lesson from the story: material things are fleeting; gratitude reveals true happiness.10:44 – 11:26 | Societal focus on wealth vs. inner fulfillment; gratitude as a path to the latter.11:26 – 12:09 | Two kinds of success: outward (money, status) vs. inner (daily gratitude habits).12:09 – 12:50 | Kathleen’s teaching experience with older kids and a brief return to younger children.12:50 – 13:37 | Learning from younger students: their pure love for life and how it inspired the book.13:37 – 14:37 | Target age range: 3‑5 years (readable to younger kids too) and lifelong habit potential.14:37 – 16:29 | Critique of “external success” education; importance of life‑skills like gratitude.16:29 – 17:57 | Research on money & happiness: beyond a certain income, gratitude matters more.17:57 – 18:21 | How gratitude reshaped Kathleen’s view of life and productivity.18:21 – 19:51 | Being present: gratitude helped prioritize family, relationships, and meaningful experiences.19:51 – 21:00 | Risk‑taking & freedom: letting go of material expectations to live aligned with values.21:00 – 21:57 | Favorite book feature: end‑pages with journal prompts for kids & adults to discuss gratitude.21:57 – 23:19 | Using prompts to spark conversations, teach self‑reflection, and build a habit together.Experience more abundance on georgianbenta.com/abundanceAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Welcome back, Gratitude Seekers! In today’s episode we sit down with award‑winning filmmaker, novelist, and game creator Alan Wolf – the mind behind the wildly popular storytelling board game You’re Pulling My Leg. What started as a Christmas gift for two friends blossomed into a global hit, connecting hundreds of thousands of people through honest, hilarious, and sometimes surprising stories.Alan shares how gratitude sparked the birth of his game, how asking the right questions can unlock hidden chapters of our lives, and why vulnerability is the secret ingredient to deeper connection. He also offers his timeless advice for younger listeners: “Things will change—keep moving, stay grateful, and trust the bigger picture.”We’ll hear about the daily habits that keep Alan grounded—prayer, journaling, and a perspective that stretches beyond the self—plus practical tips for using his game to strengthen family bonds, friendships, and even virtual gatherings.Whether you’re looking for a fresh way to spark conversation at the Thanksgiving table or a reminder that change is the only constant, this conversation will leave you inspired to see gratitude in every story you tell.Grab your headphones, press play, and get ready to explore the power of gratitude, storytelling, and connection with Alan Wolf.Resources:Allen's book: https://allenwolf.com/Head to airdoctorpro.com and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, which is an additional $84 value! What's your #1 takeaway from this interview? Would love to hear from you in the comments section on Spotify & Youtube!Timestamps:01:19 – Podcast intro & guest tease: Award‑winning filmmaker, novelist & game creator Alan Wolf.02:19 – Alan’s quick intro & background.03:34 – Story of creating “You’re Pulling My Leg” as a gratitude‑driven gift for friends.04:46 – Realization that gratitude is at the heart of Alan’s creative journey.05:43 – The power of asking the right questions to unlock life stories.07:01 – Alan defines gratitude: thankfulness that goes beyond what we can see now.08:11 – Seeing the bigger picture deepens gratitude.09:29 – Origin of the game’s title “You’re Pulling My Leg” and its cultural equivalents.11:27 – Game mechanics: coin flip decides true vs. made‑up story; players vote.12:30 – Board games foster presence and genuine connection – a key to gratitude.13:00 – A personal game anecdote reveals a friend’s hidden orphan‑adoption story, deepening appreciation.14:14 – Using the game to explore family histories and personal identity.15:16 – Why it’s hard to ask deep questions; the game provides over 600 prompts.16:34 – Vulnerability in relationships creates deeper gratitude.17:25 – Societal pressure to hide vulnerability vs. authentic connection.18:44 – The game’s impact: even long‑married couples discover new facets of each other.19:49 – Warning against digital distraction; real‑life relationships endure longer.21:03 – Message to younger selves: Everything changes; stay the course and keep gratitude alive.22:52 – Change is the only constant; it’ll move toward the better.23:26 – Alan’s gratitude habits: morning prayer and journaling to reset perspective.25:02 – Parenting perspective: kids lack the broader view we have; we must guide them.26:22 – Balancing goal‑orientation with flexibility; trusting a larger perspective.28:15 – Seeing people as gifts, not stepping stones; cherishing daily interactions.30:11 – Game adapted for video calls – connecting even when physically apart.31:01 – Where to find the game & Alan’s contact info (morningstargames.com, alanwolf.com, social media).Experience more abundance on georgianbenta.com/abundanceAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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 CalmHead to airdoctorpro.com and use promo code GRATITUDE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, which is an additional $84 value! 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 – Neuroplasticity explanation: enriching a positive state creates new neural traits.13:27 – Concrete practice example: “What did I enjoy?” → sailing; “What am I grateful for?” → ability to sail.14:05 – Summarizing: gratitude makes the brain happier, leading to downstream benefits.14:58 – Even tiny moments (soft pillow, favorite blanket) can be gratitude triggers.15:14 – Personal objects (dad’s watch, mom’s blankets) evoke gratitude and connection.16:35 – Using the senses deepens the gratitude experience.18:04 – Transition to self‑compassion: moving from self‑criticism to kindness.18:40 – Explaining the brain’s negativity bias (Velcro for bad, Teflon for good).20:05 – Exercise to confront the inner critic and rewrite it with a compassionate voice.22:39 – Addressing the myth: “Too much gratitude/self‑compassion leads to laziness.”23:17 – Research shows self‑compassion actually boosts motivation and performance.24:26 – Choosing the compassionate voice over the critical one as a daily habit.25:09 – Host shares personal story of hidden report card and intense parental criticism.27:41 – Reflecting on that memory and its impact on self‑worth.28:09 – Guest shares a similar hidden‑report‑card experience.29:41 – Insight: the real loss was parental approval, not the report card itself.31:17 – We have a choice: stay with the harsh inner voice or switch to a caring one.32:47 – Introducing the SNAP method (Soothing touch, Name, Act, Praise).35:00 – Step‑by‑step walkthrough of SNAP with self‑talk and physical cues.35:31 – Using hand/arm motions to cement the practice (like a “hokey‑pokey”).36:20 – Highlighting the power of combining mind, body, and emotion in SNAP.37:06 – Encouraging listeners to adopt a kind self‑address (“sweetheart”) in their own language.38:03 – Reference to Shauna Shapiro’s Good Morning, I Love You—mirror self‑affirmation backed by science.39:18 – Reiterating SNAP’s visual and practical appeal.40:49 – The value of playfulness: making serious practices feel fun and approachable.41:45 – Accepting “weird” feelings, naming them out loud, and moving forward.42:23 – Toolkit for crisis moments: ice‑water dive, grounding, music, baths, etc.44:00 – Coping with current events (Israel‑Gaza conflict) via movies, reading, double baths.Experience more abundance on georgianbenta.com/abundanceAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy