Tag mindfulness

Goal Met – Start a Gratitude Journal

Anthony Panariello Leave a comment

Now this one was a bit of a stretch. As I was looking for goals to round the total out to 50 this one kept popping up on a lot of the lists of goals people were setting. It seemed like a bit of pop psych or new age silliness but once I started doing some research (noted below) I saw that there are scientific papers backing up the practice and showing it has clear benefits.

I simply didn’t have the bandwidth to commit to a daily entry – but twice a week? I mean that’s doable. I was always able to come up with something I was grateful for that week or some kindness that came my way (or opportunity for me to show kindness – also very important) It really wasn’t too difficult and sometimes a bit of time would go by before I sat down and did it but the intent was there and I think that’s the point.

I’m not sure if there were any huge benefits I noticed but it did feel nice to remind myself of some of the awesome things I have in my life so I enjoyed doing this.

[Research]

Embarking on the practice of maintaining a gratitude journal can profoundly enhance your overall well-being. This simple yet powerful habit involves regularly recording aspects of your life for which you are thankful. Scientific research has consistently demonstrated that such a practice offers numerous psychological and physical benefits, making it a worthwhile endeavor for anyone seeking to improve their quality of life.

Psychological Benefits

One of the most significant advantages of keeping a gratitude journal is its positive impact on mental health. Regularly focusing on the positive aspects of life can lead to increased feelings of happiness and reduced symptoms of depression and anxiety. A systematic review and meta-analysis of 64 randomized clinical trials found that participants who engaged in gratitude interventions experienced greater feelings of gratitude, improved mental health, and fewer symptoms of anxiety and depression. Moreover, they reported a more positive mood and emotions. 

The act of writing down things you are grateful for shifts your attention away from negative thoughts and fosters a more optimistic outlook on life. This practice encourages mindfulness and helps break the cycle of rumination, which is often associated with depression and anxiety. By consciously acknowledging the positive elements in your life, you train your brain to focus on what brings joy and satisfaction, thereby enhancing overall mental health.

Physical Health Benefits

The benefits of gratitude journaling extend beyond mental health to encompass physical well-being. Research indicates that individuals who regularly practice gratitude experience better sleep quality, reduced blood pressure, and improved heart health. A study by UCLA Health highlighted that practicing gratitude can help with depression, anxiety, and stress, and also noted that the benefits of being thankful include improved sleep and heart health. 

Engaging in gratitude practices has been associated with a reduction in stress-related symptoms, which can have a direct impact on cardiovascular health. By promoting relaxation and reducing stress, gratitude journaling may contribute to lower blood pressure and a decreased risk of heart disease. Additionally, the positive emotions elicited by gratitude can lead to the release of endorphins, which act as natural painkillers and mood elevators.

Enhanced Relationships

Expressing gratitude can also strengthen your interpersonal relationships. When you regularly acknowledge and appreciate the kindness and support of others, it fosters a sense of connection and encourages reciprocal positive behavior. This can lead to deeper, more meaningful relationships and a robust social support network.

A study published in the Journal of Personality and Social Psychology found that gratitude is linked to prosocial behavior and can enhance social bonds. Participants who expressed gratitude were more likely to engage in helpful behaviors and report stronger relationships. By recognizing and appreciating the contributions of others, you not only enhance your own well-being but also create a positive feedback loop that benefits your social circle.

Neuroscientific Evidence

From a neuroscientific perspective, practicing gratitude can lead to lasting changes in brain function. Research has shown that gratitude activates regions in the brain associated with reward, morality, and positive social interactions. A study highlighted by Mindful.org noted that the science of gratitude shows it can support greater health, happiness, and wisdom in ourselves and our communities. 

Regular engagement in gratitude exercises can enhance the brain’s sensitivity to future experiences of gratitude, making it easier to access positive emotions even during challenging times. This neuroplasticity suggests that the more you practice gratitude, the more attuned your brain becomes to recognizing the good in your life, leading to sustained improvements in mental health and well-being.

Implementing a Gratitude Journal

Starting a gratitude journal is a straightforward process. Set aside a few minutes each day or week to reflect and write down things you are grateful for. These can range from significant events to simple pleasures. Consistency is key; regular practice maximizes the benefits. Some studies suggest that writing in a gratitude journal once or twice a week can be more effective than daily entries, as it prevents the activity from becoming routine and losing its impact.

Incorporating prompts can also enhance the depth of your reflections. Consider questions like, “What unexpected kindness did I experience today?” or “What aspect of my health am I most grateful for?” By diversifying your entries, you can gain a more comprehensive appreciation of the positive facets of your life.

Conclusion

Incorporating a gratitude journal into your routine can lead to substantial improvements in both mental and physical health. By consciously focusing on the positive aspects of your life, you can foster a more optimistic outlook, enhance your relationships, and even rewire your brain for increased happiness. Given the extensive scientific evidence supporting its benefits, starting a gratitude journal is a simple yet effective step toward a healthier, more fulfilling life.

Goal Met: Meditate 50 times or more

Anthony Panariello Leave a comment

I’ve always been fascinated by the idea of meditation – the idea that you could train your mind and bend it to your will through breathing exercises seemed, on it’s face, a bit silly. However two things happened that caused me to reevaluate my ideas.

The first was reading a book called “The brain that changes itself” by Norman Doidge. I forget why I picked up this book specifically, I suspect I was just looking to learn something new and this was on their new release shelf. The book is about neuroplasticity and the science behind how the brain changes itself. The brain essentially rewires itself based on a specific set of criteria as a response to external factors. I found it fascinating and it kicked off a journey down a rabbit hole of books about the brain and how it works (one of the major finds is how myelin works and how intentional practice can help you develop skills very rapidly, which I found super useful to pick up new things). This primed me for being more open to things like meditation as now I could see the pathways in which it could work

The second was Covid-19. That was a stressful time and I really needed a way to manage that stress effectively so I turned to the internet and found some free guided meditations that helped me walk through the process of breathing and being mindful.

I struggled to maintain a practice however, even when I committed to 10 minutes, because my brain is like a sack full of angry cats. Whenever I tried to meditate I’d focus on my breathing and my brain would just open up it’s cabinet of curiosities and start throwing things at me. It wasn’t really anxieties as my stoicism practice kept those pretty much in check but it was just random things that I needed to do, memories of people and places (both good and bad), random facts, ideas for some of the projects I was working on (although I did have a pad and pen to record anything really insightful) what I should make for dinner and who the Yankees are playing this weekend.

Meditation teaches you to simply acknowledge the thought and let it go but that’s hard to do when they are flying at you like angry bees. I found that if I count the breaths and focus on the counting and the breathing that was much more effective and I was able to still my mind for a few minutes at a time. That’s when my brain got worried that it wasn’t in full ADHD mode and did one of two things. It either started making up stuff to fill the space where I’d just start daydreaming something wild and wouldn’t notice for several minutes that it was happening which was alarming or it would simply say ‘naptime!’ and I’d fall asleep.

So this time around I committed to 50 times meditating of 10 minutes or more. That averages out to almost once a week. I know more frequent practice results in better outcomes but I understood how I struggled and given all the other things I needed to accomplish I felt that it was still a worthwhile goal.

Looking at my records (I tracked everything this year) I saw that instead of doing it once a week as I planned I ended up doing it in spurts. There would be a week of doing it every day then two months would pass and then I’d do it for ten days then take another long break. Out of all the goals I finished this year this one was the hardest for me to stick to. I don’t know why – it’s only 10 minutes of my day, it should be easy but for some reason my brain did not like it and would find all sorts of reasons to skip it.

I’m not sure I can sustain a long term practice but I’d still like to find a way to incorporate mindfulness into my daily life as I find even the few times I manage to get a streak doing I do feel more calm and in control.

On the Shortness of Life

Anthony Panariello Leave a comment

Life, as it turns out, isn’t actually short—it’s just that most of us waste it. That’s the central argument of On the Shortness of Life by Seneca, a work that has remained startlingly relevant despite being written nearly 2,000 years ago. While the ancient Roman philosopher was addressing the concerns of his time—politicians chasing power, merchants obsessed with wealth, scholars lost in trivial studies—his words feel just as applicable in an age of social media, endless notifications, and the modern obsession with productivity. Seneca’s message is simple: we have more than enough time to live a meaningful life, but we squander it on distractions, meaningless pursuits, and worrying about things that don’t matter.

Unlike many modern self-help books that focus on “time management,” Seneca isn’t concerned with squeezing more hours into the day. His argument isn’t that we need to be more efficient—it’s that we need to be more intentional. He criticizes people who spend their lives chasing wealth, fame, or leisure without ever stopping to consider what truly matters. His famous warning that “it is not that we have a short time to live, but that we waste much of it” cuts through the excuses we use to justify our lack of fulfillment. We complain about not having enough time, yet we spend hours on trivial distractions, indulging in gossip, worrying about status, or numbing ourselves with entertainment. Sound familiar? Swap out the Roman baths and political scheming for Instagram feeds and Netflix binges, and suddenly, Seneca could be writing about modern life.

What makes On the Shortness of Life so powerful is that it’s not just a critique of wasted time—it’s a call to action. Seneca urges us to take ownership of our lives, to stop living as if we have unlimited time ahead of us. He warns against the trap of “living for the future,” something that resonates strongly with modern readers. How many people tell themselves they’ll be happy after they get the promotion, after they buy the house, after they retire? Seneca sees this as one of the greatest delusions—people plan for a future they might never even reach while neglecting the present, the only time they actually own. His solution is simple but profound: live fully now. Engage deeply in what truly matters, cut out meaningless pursuits, and treat every day as valuable rather than assuming you’ll always have more time.

When comparing Seneca’s advice to modern Stoic practices, there’s a striking overlap. Today’s Stoic thinkers—whether it’s Ryan Holiday’s The Daily Stoic or William B. Irvine’s A Guide to the Good Life—echo many of the same themes. Both ancient and modern Stoicism emphasize the importance of focusing on what we can control, avoiding distractions, and valuing time as our most precious resource. However, while modern Stoic methods often include structured routines, journaling, and practical exercises to cultivate mindfulness, Seneca’s approach is more direct: stop wasting time, recognize your mortality, and live with purpose.

One of the biggest differences between ancient and modern Stoicism is the way we approach productivity. In today’s world, self-improvement is often tied to efficiency—how can I get more done in less time? How can I maximize my schedule? Seneca would likely argue that this mindset still misses the point. It doesn’t matter how much you accomplish if what you’re accomplishing isn’t meaningful. Modern Stoicism often incorporates methods like digital detoxing, setting daily priorities, and practicing gratitude—things that align with Seneca’s philosophy but are packaged in a more structured way. The key takeaway from both approaches is the same: be intentional about how you live, because time is the one thing you can never get back.

Perhaps the most chilling reminder in On the Shortness of Life is Seneca’s observation that most people don’t even realize they’re wasting their lives until it’s too late. He warns that many people only understand the value of time when they’re near death, looking back with regret at how much of their existence was spent on things that didn’t matter. This is where his writing transcends philosophy and becomes something of a wake-up call. His words force the reader to ask uncomfortable but necessary questions: If I were to die tomorrow, would I be satisfied with how I’ve spent my time? Am I prioritizing things that truly bring meaning, or am I letting life slip by in trivial pursuits?

In a world that constantly demands our attention, where distractions are engineered to be irresistible and busyness is worn like a badge of honor, Seneca’s wisdom is more important than ever. Modern Stoic practices may provide tools to help us implement his advice, but the fundamental lesson remains unchanged: life is only “short” if you fail to use it well. The challenge isn’t to find more time—it’s to stop giving it away to things that don’t matter.