The Gratitude Diaries

The Genius of Women

01 Feb 2021

Contributed by Lukas

Don't think of gratitude as an end in itself. Use it as a step to let your own talents shine through. Positivity can lead to new adventures and great ...

A Growth Mindset

28 Jan 2021

Contributed by Lukas

Research shows that personality isn't set in stone, and understanding that change is possible can make you more able to find new approaches to happine...

Joshua Bell's Secret

26 Jan 2021

Contributed by Lukas

It's often too easy to miss pleasures and amazing experiences that are right in front of you. The great violinist Joshua Bell proved that with a simpl...

The Wine Challenge

25 Jan 2021

Contributed by Lukas

Our mindset is so important that it can even change how we experience the taste of a wine. You can prime your brain to look for the best part of any s...

Pandemic Positivity

21 Jan 2021

Contributed by Lukas

The unusual circumstances of the last months has made us all think more about gratitude. Now it's time to take some of those lessons into a hopefully ...

Keep Yourself Going

19 Jan 2021

Contributed by Lukas

People are happiest and most successful when inspired by intrinsic motivations. Finding the pleasure in a project makes you more open and creative, to...

Tell Your Story

18 Jan 2021

Contributed by Lukas

How you describe the events in your day helps create who you are. Talking about your experiences with positivity and gratitude makes you feel better i...

Be a Clear-Eyed Optimist

14 Jan 2021

Contributed by Lukas

Optimism improves health and helps you live longer, but successful optimists don't just look for the bright side--they use their positive approach to ...

The Joy of Daniel Craig

12 Jan 2021

Contributed by Lukas

He's the star of the James Bond movies and one of the most famous movie stars in the world--but he can teach us all a few things about joy. Learn mor...

How to End Anxiety

11 Jan 2021

Contributed by Lukas

When you reframe anxiety as excitement and gratitude, you feel better and your performance improves, too. It's a better tactic than telling yourself t...

A Morning Gratitude Habit

07 Jan 2021

Contributed by Lukas

A few simple steps each morning can turn gratitude into a habit that you don't have to think about--but will benefit from every day. Learn more about...

Appreciate Yourself

05 Jan 2021

Contributed by Lukas

While looking ahead to this new year, remember to be grateful for what you have already done and achieved. It will help motivate you to reach the next...

5 Things You've Never Done

04 Jan 2021

Contributed by Lukas

In the spirit of New Year, New You, put aside resolutions and instead make a list of new activities to add fun and adventure to your 2021 Learn more ...

The Best New Year's Ever

31 Dec 2020

Contributed by Lukas

One very simple resolution this New Year's eve could ring in the best year of your life. Here's how to have the happiest and most grateful year ahead!...

The World Is Getting Better

29 Dec 2020

Contributed by Lukas

We may not always see it, but on every measure of education, poverty, and health, the world conditions have been improving. You're even less likely to...

Unexpected Gifts

28 Dec 2020

Contributed by Lukas

Small acts of thoughtfulness can bring together strangers and strengthen friendships. It's one of our greatest sources of happiness. Learn more about...

The Perfect Holiday

24 Dec 2020

Contributed by Lukas

You want everything to go right during a holiday celebration, but even if it doesn't, a positive spirit and gratitude for the moment will make for a g...

Double Your Joy

22 Dec 2020

Contributed by Lukas

The Benedective monk David Steindl-Rast has wise advise for bringing gratiude to any situation and creating more joy for yourself--and in the world. ...

Stumbling on Happiness

21 Dec 2020

Contributed by Lukas

Harvard professor Daniel Gilbert has described a psychological immune system which kicks in to promote happiness--and you can give it a big boost with...

Holidays for Kids

17 Dec 2020

Contributed by Lukas

You can help your kids have the best holiday ever by focusing more on gratitude and kindness--which even Santa will appreciate. Learn more about your...

Great Gifts

15 Dec 2020

Contributed by Lukas

Giving the perfect gift is always a challenge, but new research shows how to think about gifts so that everyone ends up happier. Learn more about you...

100 Ways to Be Happy

14 Dec 2020

Contributed by Lukas

Previous episodes have described simple ways to be happier every day--and this 100th episode celebrates some of the ideas that became listener favorit...

The Power of Bad

10 Dec 2020

Contributed by Lukas

We often let bad events blot out good ones, but a simple approach can help you keep a better perspective Learn more about your ad-choices at https://...

New Traditions

08 Dec 2020

Contributed by Lukas

This is the year to create new holiday traditions that will bring a sense of gratitude--and maybe make the holidays more inventive and fun. Learn mor...

Favorite Things

07 Dec 2020

Contributed by Lukas

Whether it's wine, chocolate or fancy soap, use things you like right now rather than saving them. They will be a reminder to enjoy life in the moment...

Holiday Cards

03 Dec 2020

Contributed by Lukas

Make your holiday cards a little different this year--and use them to show what in these crazy times has made you grateful Learn more about your ad-c...

Giving Tuesday

01 Dec 2020

Contributed by Lukas

After Black Friday and Cyber Monday, it's time to think about giving rather than getting--and find the link between giving and gratitude. Learn more ...

Silver Linings

30 Nov 2020

Contributed by Lukas

Even in the worst moments, gratitude can help you find courage and hope. You just need to know how to look for the joy. Learn more about your ad-choi...

Family Thanksgiving

26 Nov 2020

Contributed by Lukas

Celebrations may be smaller this year, but we can still find the spirit of the holiday in gratitude and hope for the future. Plus, hear what makes som...

Corporate Thanks

24 Nov 2020

Contributed by Lukas

Many companies are using this week to express gratitude to the people who work for them--and we can all gain from their example. Learn more about you...

The Holiday Mood

23 Nov 2020

Contributed by Lukas

The first Thanksgiving came at the end of a terrible year for the Pilgrims. Much had been lost, but they wanted to give thanks for what they did have....

Pick Up the Phone

19 Nov 2020

Contributed by Lukas

Instead of connecting on social media or text, give someone a call. It will make you both feel happier and more connected. Learn more about your ad-c...

One-Minute Therapy

17 Nov 2020

Contributed by Lukas

To gain back a sense of control over your life, take one minute to feel grateful and savor a happy experience. Learn more about your ad-choices at ht...

Make Your Day Brighter

16 Nov 2020

Contributed by Lukas

By bringing bright colors to your home and wardrobe--a pop of orange, yellow, or green--you can add real joy to your day Learn more about your ad-cho...

Organize a Bookshelf

12 Nov 2020

Contributed by Lukas

Arranging books on a shelf is a lovely activity that combines action and thought--and makes you feel calmer and more in conrol Learn more about your ...

Winter Mindset

10 Nov 2020

Contributed by Lukas

As the days get darker and colder in many parts of the country, giving yourself a positive winter outlook can make everything seem brighter Learn mor...

Space Travel

09 Nov 2020

Contributed by Lukas

To get perspective on events close at hand, it helps to look far far away--in this case, 200 million miles into space Learn more about your ad-choice...

The Value of Limitations

05 Nov 2020

Contributed by Lukas

When there is something you can no longer do, work around it by being grateful for what is still possible Learn more about your ad-choices at https:/...

Election Wisdom

03 Nov 2020

Contributed by Lukas

To get through this tumultuous election day, it helps to take some advice from the Roman philosopher Seneca Learn more about your ad-choices at https...

How To Sound Positive

02 Nov 2020

Contributed by Lukas

Knowing the right way to phrase comments will keep you from undermining the positive message you want to get across Learn more about your ad-choices ...

Election Kindness

29 Oct 2020

Contributed by Lukas

In the midst of the craziness of this election season, taking a moment to be a little kinder to yourself and others will give you some calm and perspe...

How to Be Resilient

27 Oct 2020

Contributed by Lukas

Gratitude can help you bounce back from problems and give you the confidence you need to see future possibilities Learn more about your ad-choices at...

Eat Breakfast

26 Oct 2020

Contributed by Lukas

Getting the family together for breakfast gets everyone off to a positive and optimistic start Learn more about your ad-choices at https://www.iheart...

Fixing Money Matters

22 Oct 2020

Contributed by Lukas

When it comes to finances, losses loom larger than gains--but you can reframe your view of money to get a happier and more practical perspective Lear...

The Optimism Plan

20 Oct 2020

Contributed by Lukas

Optimists are healthier and more resilient than pessimists. Three simple steps can help you develop a rosier outlook--and a more rational one, too. L...

You Need A Hobby

19 Oct 2020

Contributed by Lukas

Everyday creative activities from knitting to woodworking to cake decorating can make you feel happier while you're doing them--and grateful after. L...

Priming for Happiness

15 Oct 2020

Contributed by Lukas

When you think in positive ways, you start to have a different view of your general well-being Learn more about your ad-choices at https://www.iheart...

The Grateful Executive

13 Oct 2020

Contributed by Lukas

An executive who hand wrote 30,000 thank you notes turned around his company--and then got a poignant return Learn more about your ad-choices at http...

Be Happier at Work

12 Oct 2020

Contributed by Lukas

Whether your job is remote or in-person, a few simple steps can make you feel happier and more satisfied about your work. Learn more about your ad-ch...

The $12 Gratitude Story

08 Oct 2020

Contributed by Lukas

A generous cashier and the young women she helped show how repaying kindness with gratitude can have huge and unexpected results Learn more about you...

Shopping Tips

07 Oct 2020

Contributed by Lukas

Research shows that buying things can make you happier--if you do it the right way. Here's the surprising approach that works. Learn more about your ...

Rules for Criticism

05 Oct 2020

Contributed by Lukas

Before making any critical comments stop to ask yourself--why am I saying this and what do I hope to achieve? Learn more about your ad-choices at htt...

From Bad Times to Good Ones

01 Oct 2020

Contributed by Lukas

Losing your job can be devastating, but thriller writer Lee Child explains how with the right attitude, you can try to make it as a chance for positiv...

Reframe, Reframe, Reframe

30 Sep 2020

Contributed by Lukas

Learning how to reframe a situation is probably the number one thing you can do to make yourself happier in any circumstances. Learn more about your ...

Covid Gratitude

28 Sep 2020

Contributed by Lukas

Finding reasons to be happy in the midst of a difficult time makes life better for everyone. You never have to feel guilty for being grateful. Learn ...

Many Ways to Win

25 Sep 2020

Contributed by Lukas

We often think of life as a zero-sum game--one person wins and another loses. But you increase your happiness when you discover that there are many wa...

Make An Impact

24 Sep 2020

Contributed by Lukas

Some problems seem too big for one person to change, but a positive approach can allow you to have a bigger influence that you ever imagined. Learn m...

Where's the Gorilla?

23 Sep 2020

Contributed by Lukas

We don't always notice the things that will give us joy. Here's how to open your eyes and pay more attention to the pleasures around you. Learn more ...

Make Your Bed

22 Sep 2020

Contributed by Lukas

Making your bed is one of those small acts that rewards with big satisfactions--and a four-star admiral explains why it works. Learn more about your ...

Morning Ritual

21 Sep 2020

Contributed by Lukas

Take two minutes each morning to give yourself a positive and hopeful start to the day. Learn more about your ad-choices at https://www.iheartpodcast...

The Nostalgia Boon

18 Sep 2020

Contributed by Lukas

Taking time to remember the past can help keep you grateful for the present--and hopeful for the future. Learn more about your ad-choices at https://...

Gratitude Letters That Work

17 Sep 2020

Contributed by Lukas

A listener who sent a gratitude letter to a friend has seen her life change for the better. Learn more about your ad-choices at https://www.iheartpod...

The 5-Minute Favor

16 Sep 2020

Contributed by Lukas

Knowing how to give to others in the right way can be a boon to your career and your life. Small favors can give big benefits. Learn more about your ...

The Magic Ratio

15 Sep 2020

Contributed by Lukas

Learn to balance every one negative comment you make in a relationship with five positive ones. Learn more about your ad-choices at https://www.ihear...

Celebrate

14 Sep 2020

Contributed by Lukas

Have a mini-celebration today in honor of a happy moment, an achievement or a simple reason to be grateful. Learn more about your ad-choices at https...

Set An Example

11 Sep 2020

Contributed by Lukas

Being around ungrateful friends can be difficult, but don't give up because you can help them change Learn more about your ad-choices at https://www....

The Helper's High

10 Sep 2020

Contributed by Lukas

Helping someone out provides a warm glow and affects the neural pathways that lead to feelings of exhilaration Learn more about your ad-choices at ht...

Grateful for Children

09 Sep 2020

Contributed by Lukas

Taking time to appreciate your children changes how you see them and how they see themselves Learn more about your ad-choices at https://www.iheartpo...

Gifts Make Us Happy

08 Sep 2020

Contributed by Lukas

When you give a small gift, the other person feels appreciated and you get a big happiness boost Learn more about your ad-choices at https://www.ihea...

Grow a Garden

07 Sep 2020

Contributed by Lukas

Nurturing a garden helps encourage optimism and hope--along with providing lots of fresh food Learn more about your ad-choices at https://www.iheartp...

Have an Awesome Day

04 Sep 2020

Contributed by Lukas

Look for the little things that make life awesome and you'll spend more time being happy every day. Learn more about your ad-choices at https://www.i...

Share the Experience

03 Sep 2020

Contributed by Lukas

Any experience feels happier and more intense when you do it with someone else. Learn more about your ad-choices at https://www.iheartpodcastnetwork....

Future Gratitude

02 Sep 2020

Contributed by Lukas

Being grateful for what might be ahead can give you an extra dose of cheer today, too. Learn more about your ad-choices at https://www.iheartpodcastn...

Positive Comment Day

01 Sep 2020

Contributed by Lukas

Celebrate what's good in the people you love by finding something positive to praise Learn more about your ad-choices at https://www.iheartpodcastnet...

No-Regret Decision Making

31 Aug 2020

Contributed by Lukas

Use this simple technique to make decisions that you will be happy to live with afterwards. Learn more about your ad-choices at https://www.iheartpod...

The Gratitude Clock

28 Aug 2020

Contributed by Lukas

You can start an easy gratitude habit with a little help from the numbers on a digital clock. Learn more about your ad-choices at https://www.iheartp...

City vs. Country Views

27 Aug 2020

Contributed by Lukas

Where you live may influence your attitudes, and it's valuable to try expanding your perspective. Learn more about your ad-choices at https://www.ihe...

Rewire Your Brain

26 Aug 2020

Contributed by Lukas

Our brains are forever changing and adapting, and you can actually rewire your brain so you feel more positive emotions. Learn more about your ad-cho...

The Joy of Quiet Places

25 Aug 2020

Contributed by Lukas

Noise pollution can be damaging to our well-being, but enjoying the sounds of silence can restore some balance. Learn more about your ad-choices at h...

Make A Memory

24 Aug 2020

Contributed by Lukas

To keep every day from feeling like Blursday, do something new and novel that will change your outlook. Learn more about your ad-choices at https://w...

A Happier Way to Exercise

21 Aug 2020

Contributed by Lukas

You know exercise can make you healther, and if you need some extra motivation, here's a new and positive way to get yourself going strong. Learn mor...

Gratitude Versus Depression

20 Aug 2020

Contributed by Lukas

If you're feeling a little sadder or less hopeful than usual, gratitude may be the first intervention to try. Learn more about your ad-choices at htt...

The Power of Vitamin G

19 Aug 2020

Contributed by Lukas

A daily dose of gratitude can strengthen your immune system and lower inflammation. A famous neuroscientist first explained the amazing way it works. ...

Get Stress Under Control

18 Aug 2020

Contributed by Lukas

Expressing gratitude helps you handle stress better than almost any other standard technique--and that can only make you healthier. Learn more about ...

How Gratitude Makes You Healthier

17 Aug 2020

Contributed by Lukas

A simple gratitude practice can help you lower your blood pressure and get better sleep. It also may be a very safe treatment for migraine headaches. ...

The Danish Way to Happiness

14 Aug 2020

Contributed by Lukas

The people who live in one of the happiest countries in the world have some advice about savoring life and being grateful.  Learn more about your ad...

The Power of a Letter

13 Aug 2020

Contributed by Lukas

Writing a letter of gratitude to someone who has helped you in the past can have lasting effects on your own happiness. It’s a big return for a sma...

Friends Make You Happy

12 Aug 2020

Contributed by Lukas

As the pandemic limits big social events, it’s more important than ever to express your appreciation to your closest friends. Learn more about your...

A Vote of Gratitude

11 Aug 2020

Contributed by Lukas

On this centennial of women having the right to vote, we can appreciate the brave women who led the way—and find new ways to thank them.  Learn mo...

The Gratitude Mile

10 Aug 2020

Contributed by Lukas

Use gratitude to keep yourself motivated when you’re out for a run or fast walk.  Learn more about your ad-choices at https://www.iheartpodcastnet...

How to Appreciate Yourself

07 Aug 2020

Contributed by Lukas

Recognizing your own mistakes is fine, but it's also important to be grateful and understanding to yourself. Learn more about your ad-choices at http...

The Gratitude Photo

06 Aug 2020

Contributed by Lukas

Taking a single photograph of something that makes you grateful will change your perspective on the whole day. Learn more about your ad-choices at ht...

Failure Leads to Success

05 Aug 2020

Contributed by Lukas

If at first you don't succeed, new research shows that there's still a very good chance you can still do better than others. Learn more about your ad...

Secrets for New Parents

04 Aug 2020

Contributed by Lukas

Having a new baby is a great joy but it's also exhausting and frustrating. Here are two surprising ways to make it easier. Learn more about your ad-c...

Make Yourself Lucky

03 Aug 2020

Contributed by Lukas

Good luck isn't always random, and many of the things you do every day can give you more opportunities for luck. Learn more about your ad-choices at ...

What Makes Us Laugh

31 Jul 2020

Contributed by Lukas

Laughter bonds people and improves well-being--as long as it's genuine. Here's why people who laugh together feel more grateful and connected. Learn ...

The Power of Flowers

30 Jul 2020

Contributed by Lukas

Flowers are mood boosters and stress relievers, and even inexpensive blooms are worth bringing inside. Learn more about your ad-choices at https://ww...

Time Versus Money

29 Jul 2020

Contributed by Lukas

Is it a good idea to use money to buy ourselves more free time? You have to know which will make you happier. Learn more about your ad-choices at htt...

Give A Compliment

28 Jul 2020

Contributed by Lukas

Honest praise is a powerful way to get people to act well and be on your side. Learn more about your ad-choices at https://www.iheartpodcastnetwork.c...

The Drive of Gratitude

27 Jul 2020

Contributed by Lukas

Setting up simple reminders makes it easy to form a gratitude habit and focus on the things that go right each day. Learn more about your ad-choices ...