Today, I want to share five evidence-based practices that can deepen and sustain your gratitude journey, particularly for those of us doing mission-driven work who need sustainable ways to stay grounded, healthy, and whole for the long haul.

1. Savoring Exercises

Savoring is the practice of pausing to fully take in and enjoy what’s good in your current setting. Unlike gratitude journaling, which often happens in reflection, savoring happens in real time. It’s about extending positive experiences rather than just noting them. Research shows that savoring increases positive emotions and overall wellbeing. It trains our brains to not just recognize good things but to really absorb them, letting them shape our neural pathways and emotional baseline. Here’s how to practice: When something good happens, a warm conversation, a beautiful moment in nature, a small victory at work, pause for 30 seconds to three minutes. Don’t rush to the next thing. Notice the sensations in your body. Pay attention to the details. Think, “I don’t want to forget this.” Let yourself fully experience the goodness of this moment.

For busy leaders who struggle with traditional journaling, savoring meets you where you are. It doesn’t require a notebook or a quiet space. It just requires a willingness to pause and truly be present to the good that’s already there.

2. Gratitude Letters

This practice has some of the most robust research behind it. Writing a gratitude letter, a detailed message to someone who has positively impacted your life, creates lasting increases in happiness and decreases in depression, with effects that can last for months. You don’t have to send the letter (though doing so deepens the impact even more). The act of writing it, of really reflecting on how someone influenced you, of putting your appreciation into specific words, is transformative in itself. Think of someone who shaped your journey: a mentor, a teacher, a friend who believed in you during a difficult season, a colleague who supported you in ways that changed your trajectory. Write to them. Be specific about what they did and how it impacted you. Describe the ripple effects of their kindness or wisdom in your life.

3. The Gratitude Walk

We know movement is good for mental health. We know gratitude is good for wellbeing. Combining them creates something powerful. A gratitude walk is simple: go for a walk (even 10 to 15 minutes works) with the specific intention of noticing things you’re grateful for along the way. This isn’t about forcing positivity, it’s about paying attention differently. As you walk, notice what catches your attention: the neighbor who waves hello, the fact that your body can move, the trees that provide shade, the friend you’re thinking of texting, the community you live in. You don’t have to journal about it or even name it all out loud. Just notice. Let gratitude shape your awareness.

This practice is especially valuable for busy leaders who struggle to sit still long enough to journal. It meets you where you are, in motion, and transforms an activity you’re likely already doing into a gratitude practice.

4. Team and Organizational Gratitude Rituals

Gratitude doesn’t have to be solitary. In fact, shared gratitude practices can strengthen teams and deepen community in ways that individual practices cannot. Consider starting meetings with two minutes of appreciations. End your week with a team gratitude share. What’s one thing you’re grateful for about this week’s work? Create a dedicated Slack channel or shared document where people can post appreciations for colleagues. These practices don’t just benefit individuals, they shape culture. They create spaces where people feel seen, valued, and connected to collective purpose. And they model for others that gratitude is not peripheral but central to sustainable, effective work.

Our team does this at the beginning of each staff meeting as we celebrate our colleagues for work over the previous month. We also encourage sharing more than professional wins. We want people to share personal wins and wins for their family. This practice has transformed our team culture. It’s created a space where we genuinely see each other, not just as colleagues but as whole people with full lives. It’s deepened trust, strengthened relationships and created a foundation of appreciation that sustains us through challenging seasons. When we’re navigating difficult decisions or facing organizational challenges, that foundation of gratitude becomes a stabilizing force. We remember we’re in this together. We remember why we chose this work. We remember the goodness that exists even when things are hard.

5. The Practice of “And”

I shared this briefly in my last post, but it deserves deeper exploration because it might be the most important practice of all: learning to hold gratitude alongside difficulty, not instead of it. This isn’t about toxic positivity or forced cheerfulness. It’s about “and” statements. “This is really hard AND I’m grateful for the people walking through it with me.” “This project is overwhelming AND I’m grateful I get to do work that matters.” “This season is depleting me AND I’m grateful for the moments of rest I’m finding.” The “and” allows us to be honest about struggle while staying connected to sustaining truths. It gives us permission to not be okay while also acknowledging what’s holding us together.

I’ve needed this practice. During organizational transitions, when resources were scarce, when decisions felt impossible, those were not times to pretend everything was fine. But they were times to notice: I’m grateful for my team’s resilience. I’m grateful for the mission we serve. I’m grateful for the small signs of hope emerging even in hard ground. This kind of gratitude doesn’t erase pain. It provides grounding. It reminds us that even in difficulty, we’re not alone and good things haven’t disappeared, they’re just harder to see. Gratitude becomes the practice of choosing to keep looking.

For those of us in mission-driven work, this practice is essential. We often carry heavy things. We’re intimately familiar with the cost of compassion, the weight of caring deeply and the exhaustion that comes from showing up for work that matters. We need practices that don’t ask us to deny that reality but instead help us navigate it with more groundedness and grace.

Making It Sustainable

You don’t have to do all five practices. You don’t have to overhaul your life. Start with one. Choose the practice that feels most accessible right now. Try it for seven days and notice what shifts. Maybe it’s a three-minute savoring pause during your lunch break. Maybe it’s a gratitude walk on Saturday morning. Maybe it’s writing one letter to someone who shaped your path. Maybe it’s simply practicing “and” statements when things get hard. Whatever you choose, know this: you’re not just creating a feel-good moment. You’re building something that can sustain you. You’re investing in your health, your longevity, and your capacity to keep showing up for what matters most.

As I mentioned in my previous post about nurturing purpose through seasons of burnout, sustainable leadership requires intentional practices that refill us. Gratitude is one of those practices. It’s not a luxury. It’s a necessity for anyone committed to the long game of mission-driven work.

The Science Behind the Practice

The research is compelling. The Harvard study I referenced in my last post showed a 9% reduction in mortality risk. But gratitude’s benefits extend far beyond longevity.

Studies show that regular gratitude practices reduce stress hormones, lower inflammation, improve sleep quality and strengthen immune function. For healthcare workers facing burnout, gratitude journaling has been shown to significantly decrease stress and exhaustion, with effects lasting months after the intervention.

We’re not just talking about feeling better. We’re talking about practices that change our biology, our health and our capacity to sustain purpose-driven work over decades.

For those of us who carry the weight of mission-driven work, who navigate compassion fatigue and secondary trauma, who care deeply about outcomes that often feel beyond our control, these practices offer more than temporary relief. They offer a pathway to sustainability.

Pause and consider:

• Which of the five practices shared today feels most accessible to you right now? What’s one small way you could try it this week?
• What barriers have you faced in maintaining a gratitude practice? How might one of these fresh approaches address those barriers?
• If you were to write a gratitude letter, who would you write to? What would you want them to know about how they’ve impacted your life?
• How might shared gratitude practices strengthen your team or organization? What would it look like to introduce one of these practices in your workplace?

Take One Action

Choose ONE gratitude practice from this post to try for the next seven days. Don’t overthink it, just pick the one that resonated most. At the end of the week, journal briefly about what you noticed. What challenged you? What surprised you? What do you want to continue?

Share Your Journey

I’d love to hear from you in the comments: Which practice are you going to try? What’s drawing you to that particular practice? What do you hope to discover or experience through it?

And if you found this helpful, share it with someone else who’s navigating the beautiful, hard work of leading and serving with purpose. Sometimes the most sustaining thing we can do is remind each other that we’re not alone in this journey.

Remember, gratitude isn’t about adding more to your plate. It’s about sustaining what’s already there, about staying healthy and whole so you can continue showing up for the work you’re called to do. These practices are investments in your long-term capacity to flourish, even as you navigate the inevitable challenges of mission-driven work.

And that’s okay. The journey of gratitude isn’t about perfection. It’s about continuing to show up, continuing to practice and continuing to learn, even when we’re still figuring it out ourselves. What I’m discovering is that gratitude isn’t just a feel-good practice or a nice addition to our wellness routines. The research is showing us something profound: gratitude practices can literally extend our lives. And for those of us doing work that matters, work we want to sustain for the long haul, that changes everything.

When Gratitude Becomes a Matter of Life and Death

We’ve long known that gratitude feels good. It lifts our spirits, improves our outlook, and helps us navigate difficult seasons with more grace. But recent research from Harvard Medical School and JAMA Psychiatry has uncovered something remarkable: gratitude doesn’t just make life feel better, it can actually make life last longer. In a 2024 study, researchers found that people with higher levels of gratitude showed a 9% lower risk of mortality over a four-year period. Let that sink in for a moment. Nine percent. That’s not a small margin, that’s significant, measurable impact on longevity.

For those of us in mission-driven work, nonprofit leaders, faith-based professionals, coaches, and changemakers, this research carries profound implications. We pour ourselves out daily. We carry the weight of communities, organizations, and causes bigger than ourselves. We’re intimately familiar with compassion fatigue, secondary trauma, and that bone-deep exhaustion that comes from caring so deeply about work that truly matters. And here’s what the research is telling us: gratitude isn’t just a nice spiritual practice or a pleasant personality trait. It’s a sustainability tool. It’s preventative medicine. It’s a pathway to staying healthy, whole, and present for the long haul so we can continue showing up for the work we’re called to do.

The benefits extend beyond longevity. Studies show that regular gratitude practices reduce stress hormones, lower inflammation, improve sleep quality, and even strengthen immune function. For healthcare workers, whose work shares many parallels with nonprofit and mission-driven environments, gratitude journaling has been shown to significantly decrease stress and burnout. We’re not just talking about feeling thankful. We’re talking about practices that literally change our biology, our health, and our capacity to sustain purpose-driven work over decades, not just months or years.

The Gratitude and Burnout Connection

In my August post about reigniting your spark and nurturing purpose through seasons of burnout, we talked about the importance of rest, boundaries, and reconnecting with the “why” behind our work. We explored how burnout isn’t a personal failing but a systemic issue that requires intentional response.

Today, I want to add another dimension to that conversation: gratitude as a burnout prevention practice.

When we’re in the thick of difficult work, navigating organizational challenges, supporting people through crises, managing limited resources while trying to maximize impact, gratitude can feel like a luxury we don’t have time for. Or worse, it can feel like toxic positivity, a forced cheerfulness that ignores real pain and legitimate struggle. But authentic gratitude is neither luxury nor denial. It’s a practice that helps us hold both the hard and the good simultaneously. It doesn’t ask us to pretend everything is fine. Instead, it invites us to notice what’s sustaining us even as we navigate what’s depleting us.

Research on healthcare workers provides powerful insight here. These professionals face relentless pressure, life-and-death decisions, and the weight of others’ suffering daily. Sound familiar? For those of us in nonprofit work, the parallels are striking. We may not be in emergency rooms, but we’re often on the front lines of community crises, systemic injustice, and human need.

Studies show that when healthcare workers engage in regular gratitude practices, particularly gratitude journaling, they experience measurable decreases in stress and burnout. The practice doesn’t eliminate the challenges of their work, but it does something crucial: it helps them stay connected to meaning, purpose, and the positive impact they’re making, even on the hardest days. This matters deeply for those of us in mission-driven spaces. Compassion fatigue is real. Secondary trauma affects nonprofit professionals whether we acknowledge it or not. We cannot pour from an empty cup, but gratitude, practiced consistently and authentically, helps refill it.

I’ve experienced this firsthand in my own leadership journey. There have been seasons when I’ve felt so depleted that gratitude felt impossible. But in those moments, the smallest practices—noticing one good thing before bed, texting a thank you to a colleague, pausing to appreciate a supportive conversation—became lifelines. They didn’t fix everything, but they kept me tethered to hope, to purpose, to the belief that this work matters.

And here’s what’s crucial: gratitude isn’t about denying the hard. It’s about choosing not to let the hard be the only story we tell ourselves. It’s about building resilience by acknowledging both the struggle and the grace that shows up alongside it.

Gratitude in Hard Seasons

This might be the most important practice of all: learning to hold gratitude alongside difficulty, not instead of it.

This isn’t about toxic positivity or forced cheerfulness. It’s about what I call “and” statements. “This is really hard AND I’m grateful for the people walking through it with me.” “This project is overwhelming AND I’m grateful I get to do work that matters.” “This season is depleting me AND I’m grateful for the moments of rest I’m finding.” The “and” allows us to be honest about struggle while staying connected to sustaining truths. It gives us permission to not be okay while also acknowledging what’s holding us together.

I’ve needed this practice often. During organizational transitions, when resources were scarce, when decisions felt impossible, those were not times to pretend everything was fine. But they were times to notice: I’m grateful for my team’s resilience. I’m grateful for the mission we serve. I’m grateful for the small signs of hope emerging even in hard ground.

This kind of gratitude doesn’t erase pain. It provides grounding. It reminds us that even in difficulty, we’re not alone, and good things haven’t disappeared, they’re just harder to see. Gratitude becomes the practice of choosing to keep looking.

Building on a Foundation

When I first wrote about gratitude in November 2023 with “The Healing Power of Gratitude” and “Expressing Gratitude” and  “Reflection on Gratitude“, I was exploring gratitude primarily as a mindset shift, a way of seeing the world differently. I talked about gratitude as an antidote to negativity and a pathway to joy.

Two years later, my understanding has deepened. Gratitude is still all those things, but it’s also more practical and more urgent than I initially realized. It’s not just about feeling better, though that matters. It’s about sustainability. It’s about staying healthy and whole so we can do this work for the long haul. It’s about building practices that quite literally extend our lives and our impact.

If you’ve been on this journey with me since 2023, I’d love to hear: How has your gratitude practice evolved? What have you learned? What challenges have you faced? What’s sustained you?

And if you’re newer to Flourishing Fiercely, I encourage you to explore those earlier reflections. The foundation we built then still matters. Gratitude as a transformational mindset remains true. But now we’re adding layers: gratitude as health practice, as burnout prevention, as leadership tool, as community builder.

I’m still learning. Still practicing. Still discovering new dimensions of what it means to live gratefully, especially in seasons of challenge and change. That’s the nature of flourishing fiercely. We’re always growing, always deepening, always finding new ways to show up more fully for the lives and work we’re called to.

An Invitation to Sustainable Impact

Here’s what I want you to hear today: This isn’t about adding more to your already overflowing plate. This isn’t another should, another responsibility, another way to feel like you’re falling short. This is about sustainability. This is about staying in the work for the long haul. This is about being around, healthy, whole, and present, to do what you’re meant to do in the world. The research is clear: gratitude practices can literally extend your life. For those of us who care deeply about mission-driven work, who want to create change and serve communities and lead with purpose, that matters profoundly. We need to be here. Our people need us here. The work needs us here.

Gratitude is one way we stay.

Not through forced positivity or denial of real struggle. But through intentional practices that help us see clearly, hold both hard and good, stay connected to meaning, and build resilience for the long journey ahead.

In my next post, I’ll share five fresh, evidence-based gratitude practices that can deepen and sustain your gratitude journey, especially if traditional journaling has started to feel routine. These aren’t just feel-good exercises. They’re practices backed by research that can transform how you navigate leadership, burnout, and the beautiful, hard work of showing up with purpose.

Pause and consider:

• When was the last time you paused to acknowledge something good in the midst of hard? What would it look like to do that more regularly?
• What does it mean to you that gratitude could impact not just your mood but your longevity? How does that shift how you think about gratitude practices?
• Who in your life needs to hear your gratitude? What’s stopping you from telling them?

Take One Action

Before my next post, try practicing “and” statements when things get hard this week. Notice when you start telling yourself a story that’s only about the difficulty. Pause and add an “and” statement. Write down what you notice about how this shifts your perspective.

Share Your Journey

I’d love to hear from you in the comments: What gratitude practices have sustained you through difficult seasons? What barriers have you faced? What’s working for you right now?

And if you found this helpful, share it with someone else who’s navigating the beautiful, hard work of leading and serving with purpose. Sometimes the most sustaining thing we can do is remind each other that we’re not alone in this journey.

Want to deepen your gratitude practice with guided reflection? Explore the Gratitude Devotional Journal for 90 days of intentional gratitude building.

Perhaps this year has been full of bold steps forward or maybe it has been a quieter season of inner work and personal transformation. Maybe you began with clear goals, only to realize that your journey had its own rhythm. Wherever you find yourself, this is your moment to harvest the lessons, growth and grace that have been growing all along.

Why Reflection Matters

Reflection is one of the most powerful tools we have for personal growth. It allows us to make meaning of our experiences, to see patterns in how we show up and to recognize the resilience we often overlook in the rush of daily life. October offers a gentle reminder to slow down before the year’s final stretch. It invites us to pause long enough to see the ways we have stretched, evolved, and stayed the course. This kind of intentional reflection isn’t about perfection or achievement; it is about awareness and appreciation. It reminds us that growth happens in the moments between our big wins, in the choices we make quietly and in the lessons we learn when plans shift.

Throughout this year on my blog I have explored how courage fuels confidence, how hope sustains us through transition and how growth often begins with belief in ourselves. I have talked about course correction, about the power of letting go and about reigniting purpose when burnout tries to dull our spark. Now, in this season of gathering and gratitude, it feels right to pause and honor the ways those lessons have taken root.

Guided Reflection: Harvesting Your Wins

I invite you to take a few moments for yourself this week. Find a quiet space, pour your favorite fall beverage, and bring your journal or simply sit with your thoughts. Consider these prompts as a way to reflect on how this year has unfolded for you:

• What am I most proud of accomplishing since January?
• What unexpected lessons or strengths have emerged?
• Where did I pivot, and what did I learn from it?
• What small wins deserve celebration?
• What am I ready to release as the year winds down?

As you move through these questions, notice what feelings arise. Notice where gratitude appears naturally and where resistance lingers. Reflection is not about judging what has or has not been done. It is about acknowledging what is, the courage it took to keep going, the effort behind each decision and the grace in simply continuing to show up.

If you find yourself craving a deeper space to reflect, my Personal Retreat Guide is a resource created exactly for that. It offers gentle structure, journaling prompts, and practices to help you slow down, reconnect, and listen inward. Whether you take an hour or a weekend, this intentional pause can help you see your growth with fresh perspective.

The Value of Imperfect Progress

It is easy to measure progress by what we can check off a list, but some of the most meaningful growth happens quietly. Maybe you learned to set a boundary that once felt impossible. Maybe you asked for help when you normally would have carried everything alone. Maybe you simply learned to rest without guilt. Those are wins worth celebrating. Progress is not always a straight path. Sometimes we take a step sideways or even back, only to find it gives us a better view of where we are meant to go next. The truth is, imperfect progress is still progress. Every pivot, pause and redirection teaches us something valuable about who we are becoming.

When I reflect on my own year, I think about the moments that stretched me most; times when I had to trust that slowing down would not mean losing momentum. There were projects that unfolded differently than I expected, but in that space, I found clarity and creativity. The lessons were not always easy, but they were necessary. They reminded me that growth often shows up disguised as change.

If this year has felt more like steady planting than a full harvest, trust that the seeds you have sown are doing their quiet work beneath the surface. You may not see all the results yet, but that does not mean progress is not happening.

Gratitude as a Growth Practice

Reflection naturally leads us to gratitude not the surface kind that skips over struggle, but the deep gratitude that comes from seeing meaning in our experiences. Gratitude grounds us. It reminds us that growth is not measured only by outcomes, but by awareness, perspective and grace. Take a moment to name three things you are grateful for this year. Maybe it is a renewed sense of courage, a relationship that grew stronger or simply the resilience to keep showing up through uncertain seasons. Let that gratitude soften you. Let it shift how you see your progress. Gratitude also helps us close chapters with peace. As the year winds down, allow gratitude to help you release what no longer serves you. The act of letting go; whether it is unrealistic expectations, old fears or the need to have everything figured out; makes space for what is next to take root.

Creating Space to Reflect and Reconnect

If you are feeling the pull to go deeper, I encourage you to create a personal retreat moment for yourself. This does not require travel or elaborate planning. It can be as simple as setting aside a morning or afternoon to pause and breathe. The Personal Retreat Guide offers a framework for doing just that. It includes prompts, reflection exercises and gentle encouragement to help you quiet the noise and listen inward. Whether you spend two hours or two days, the time you give yourself to reflect is never wasted. It is how clarity, confidence and renewed purpose take form.

A Season of Acknowledgment

October reminds us that reflection and renewal can happen side by side. It’s a time to celebrate how far you’ve come while staying open to what’s next. It is also about integration, gathering the wisdom from all that has unfolded and preparing to carry it forward. You do not need to have it all figured out. Growth rarely happens in a straight line and success is not measured by how perfectly everything unfolds. What matters is that you keep choosing to grow, to reflect, and to remain open to possibility. This is your season to honor your journey. To acknowledge how far you have come, even if you are still becoming. To see the courage, confidence, and hope that have carried you to this moment.

As you move through this month, I invite you to reflect: What lessons or wins are you harvesting from this year so far? What wisdom do you want to carry with you into the next season of your growth?

Take time to celebrate those answers. You deserve to honor the progress that brought you here.

For me, one of those moments happened earlier this month at the Financial Opportunity Center® (FOC) National Convening held right here in Chicago. The theme of the conference was Strength in Community: Together We Rise, and from the very first session, I felt the truth of those words. This convening felt especially meaningful as it marked twenty years of the FOC model, a celebration of growth, learning, and community impact. This theme of growth and renewal has been a thread through much of my work, both in writing and in practice; exploring how purpose evolves through every new season of leadership.

The FOC model has always been about more than financial empowerment. It is about transformation that ripples through families, neighborhoods, and entire communities. For nearly two decades, I have been deeply connected to this work, helping to strengthen and expand the model while witnessing its profound impact on people and communities. Being part of this convening felt like both a celebration and a full-circle moment.

Leading and Learning in Community

My conference duties began with leading a coaching practicum for a group of 24 participants. Coaching is not just something I do; it is a core part of how I live my purpose. Being able to train and guide others in the principles of coaching, especially in the context of supervision and leadership, always reminds me of why I began this work in the first place. It also reminded me of the many conversations I have shared here about how leadership and personal growth begin with listening both to ourselves and to others. Training others in coaching also reminds me how powerful it is to pause, listen, and help people unlock their own insight. Coaching is not simply about asking powerful questions or setting goals. It is about creating space for people to hear themselves, recognize their strengths, and reconnect to their own wisdom and capacity for growth.

I had the honor of participating in the opening plenary, Celebrating our Legacy, Charting our Future: Two Decades of Opportunity and Community Transformation. Sitting alongside other distinguished panelists, we reflected on the history of the FOC model, shared pivotal moments, and lifted up the stories of transformation that remind us why this work matters. We spoke about the evolution of the model and the lessons learned along the way. What struck me most was how consistently individual empowerment has created community impact. When one person builds financial stability, it strengthens families. When families stabilize, entire communities thrive.

A Moment I Will Never Forget

At the end of our portion of the panel, something unexpected happened. The CEO of one of our longtime community partners, Jane Addams Resource Corporation (JARC), who was also on the plenary with me, paused to thank me for my years of work with the model and the support I have provided along the way. To my complete surprise, the room rose to a standing ovation. Then, as if that was not enough, I was presented with a welded plaque that one of JARC’s instructors had created. The beauty of it, the weight of it, and the symbolism behind it left me completely overwhelmed. In that moment, I could not hold back the tears.

I am not often caught off guard in professional settings, but this recognition touched me deeply. It was not just about the plaque. It was about being seen and having my contributions acknowledged by people I admire and respect. It was about the reminder that the seeds we plant quietly, year after year, do take root, and sometimes they bloom in ways we could never imagine.

Another highlight of the convening was the keynote address by Mia Birdsong. She spoke powerfully about the connections that sustain us and the truth that our communities will show up for us when we need them most. Her words resonated deeply as I reflected on the spirit of this 20-year celebration. Purpose may be what drives us forward, but community is what carries us when we need reminding of why we started. The convening’s theme, Together We Rise, came alive in that moment and throughout the week, reminding me that while individual effort matters, it is the collective strength of community that makes transformation possible.

Legacy, Leadership, and Gratitude

I sometimes get asked how I have stayed at LISC for so long. For those who do not know, it has been 18 years, and I have many reasons. But in my top five are my colleagues and our partners. The images above and below this section reflect some of them. They represent people who have not only shared this journey with me but have shaped it. These relationships and shared milestones bring to mind what I expressed in From Pen to Purpose: A Year of Personal Growth Through Blogging, about how reflection helps us honor where we have been and embrace what lies ahead. Also in my top five is the impact itself, the real, tangible change that this work creates. The 20-year anniversary of the FOC model reflects that impact. It is a celebration of what happens when people, organizations, and communities commit to working together over time to create opportunity. Although I have passed the torch of leading the local FOC network to my very capable colleague, Sarai Garza, I am grateful to continue learning from her and to remain connected to the work. Watching her leadership and the new energy she brings to this space has been both inspiring and affirming. Leadership is not about holding on. It is about building capacity, mentoring others and creating space for new voices to shine.

Learning from Leadership

When I reflect on my own professional growth, I am reminded of the supervisors I have had during my time at LISC. Each one has taught me something invaluable about strategy, leadership, and big-picture thinking, and about the value of relationships that strengthen both people and purpose. I am deeply grateful for the leadership and guidance of Ricki Lowitz, Kevin Jordan, Susana Vasquez, Seung Kim and Meghan Harte, whose support and insight have shaped my journey in meaningful ways. Their mentorship has shaped not only my professional path but also how I show up as a coach, leader, and colleague. I have learned that leadership is both learned and shared, and that we grow by both guiding and being guided.

Honoring Legacy and Looking Ahead

The closing plenary of the convening honored the partners who have helped build and strengthen the FOC network over the years, recognizing partners who have left a lasting legacy, catalyzed change, innovated on the model, mentored others, and led the way for the FOC network. It was an opportunity to pause, celebrate, and honor the many people and organizations that have helped shape the last twenty years of impact. I was especially proud to recognize JARC for their lasting legacy and unwavering commitment to this work. Their leadership and innovation have made a real difference for the communities they serve.

Looking ahead, I am both reflective and hopeful. This convening reminded me that sustaining impact requires both continuity and renewal, honoring what has been built while making space for what is emerging. The legacy of the FOC model is not only about the past 20 years. It is also about the next 20, and how we continue to rise together through purpose, partnership, and possibility.

A Personal Note of Gratitude

I will carry the memory of that standing ovation and plaque with me for a long time. Not as a trophy, but as a reminder. A reminder that purpose is not something we live out alone. It is something that grows within us and through us, and then takes root in the lives of others. It is something that flourishes when it is held in community. For me, this convening was more than a professional milestone. It was a deeply personal reminder of why I launched Mission ENSPIRE in the first place: to create space for women, nonprofits, and faith leaders to rediscover purpose, overcome doubt, and walk fully in their potential.

Closing Reflection

As I look back on my journey, the experiences, the people, and the milestones, I am reminded that purpose is not static. It grows through connection, collaboration, and commitment. I am proud of the role I have played, grateful for those who have walked alongside me, and excited to see how this work continues to evolve in the years ahead. Because in the end, that is what true strength in community looks like. It is the ability to honor where we have been, celebrate who we have become, and keep building toward what is possible together.

As you reflect on your own journey, what moments have reminded you of your purpose? Who has helped you rise along the way?

If this reflection resonated with you, you may also enjoy Chapter 48: Embracing Growth, Gratitude, and New Possibilities, where I share lessons from another season of renewal and gratitude.

Posting this on December 5 feels like a fitting moment to pause and look back. The time between my birthday and the year’s end often inspires both gratitude for the journey so far and anticipation for what’s to come. Chapter 47 was filled with milestones, challenges, and moments of connection that reminded me of the power of community, resilience, and self-investment.

As I move forward, I want to share some of the most transformative experiences of the past year—insights that continue to influence my journey and my commitment to personal and collective growth.

Balancing Identities: Professional vs. Entrepreneurial Self

Navigating my dual identities as a nonprofit leader and the founder of Mission ENSPIRE has been both rewarding and challenging. Often, the line between my professional career and entrepreneurial journey blurs, each role contributing to my broader purpose of inspiring and empowering others.

In nonprofit spaces, I bring the structured leadership skills that have guided my career. Yet, as an entrepreneur, I lean into creativity and innovation, which refresh my approach in ways I carry back to the nonprofit sector. Through these roles, I continue to learn that while the paths may be different, the end goal remains the same: to create positive impact and encourage others to invest in their growth.

This dual identity was also explored in conversations I had as a guest on the Trailblazin’ Bosses Podcast with Veranda Adkins and in my interviews with CanvasRebel and Bold Journey. These opportunities allowed me to share my career insights and discuss how I’ve balanced strengths, tackled challenges, and found purpose in unexpected ways.

Through it all, my faith has been my anchor, reminding me that both my nonprofit leadership and entrepreneurial journey are part of a greater purpose. It has guided me to approach challenges as learning and growth opportunities and to view each role as a way to serve and uplift others.

Community Connections: The Power of Shared Histories and Collective Wisdom

The joy of reconnecting with my past was clear at my high school reunion this year, where over 300 alumni gathered in Atlanta to celebrate our shared history. It was energizing to see familiar faces, some of whom I hadn’t encountered in 30 years. As someone who attended Piney Woods School, a historically Black boarding school, this all-class reunion was particularly special, bringing together not just my fellow class of 1994 but alumni from various years. Reuniting with familiar faces was an unexpected and meaningful gift with a special milestone marking 30 years since graduation. The energy of the event was infectious, filled with laughter and shared memories, and it deepened my appreciation for the connections that have shaped who I am today.

In addition to the reunion, I participated in a three-day gathering of leadership team members from our Midwest Local Offices at LISC. This event was an incredible opportunity to learn from one another and engage with colleagues from the Cincinnati office, who generously took us on a tour of their work. Hearing firsthand from local partners about the impact of our initiatives reinforced the importance of community and collaboration in achieving meaningful change.

At this year’s Voices of Color Summit, I had the honor of sharing my “ENSPIRE Truth,” a deeply personal reflection on overcoming self-doubt and embracing purpose: “The biggest obstacle between you and your dreams isn’t lack of knowledge, resources, or opportunity—though these are real challenges we face as people of color. The biggest obstacle is often that voice inside telling you ‘not yet,’ ‘not enough,’ or ‘not you.’… You already have everything within you to start. You don’t need to be perfect; you just need to be purposeful. And remember—you don’t have to do it alone.”

From attending the Congressional Black Caucus Annual Legislative Conference to connecting with colleagues at LISC gatherings, I saw firsthand how the bonds we build with others help carry us through challenges and inspire us to dream bigger. These experiences reaffirmed that we thrive when we invest in our communities and allow ourselves to learn from the collective strength of those around us.

A Year of Firsts: Stepping into New Horizons

In Chapter 47, I embraced several “firsts” that symbolized my commitment to growth and stepping outside of my comfort zone.

Right after I turned 47 last year, I was given the chance to represent my organization for the first time as a speaker at Serita Love’s annual Success Junkie Summit. The talk, entitled “Entrepreneurial Leadership: Scoring Success with a Legendary Mindset,” felt monumental. I remember how Serita, my Brand Strategist, casually informed me I’d be speaking, and I thought, “Wait, I don’t think I agreed to this!” My identity as a facilitator and trainer made me hesitant; I didn’t see myself as a speaker. However, this experience taught me that I could step into that role with practice and support. The positive feedback I’ve received since has helped me embrace my abilities and recognize that I’m not just a facilitator; I’m also a capable speaker.

Taking on new challenges—like speaking for the first time at the Success Junkie Summit—required more than just preparation; it demanded faith. Faith that I was equipped for the task, faith in the people who supported me, and faith in the greater purpose that my work serves. This belief gave me the courage to step into the unknown and trust in the potential for growth ahead.

My time at the National FOC Convening in Mesa stands out as a highlight, where I had the opportunity to train others in using coaching within their supervision—skills that deepen my work in both nonprofit and entrepreneurial spaces. In an unexpected twist, I also experienced my first ride in a driverless car! This thrilling moment reminded me of the power of letting go and trusting in the unknown, a feeling that has fueled my entrepreneurial journey with Mission ENSPIRE. Just as I trusted the technology guiding me, I’m learning to embrace the unpredictable turns that come with pursuing growth and transformation.

Looking Ahead: Intentionality and Purpose

As I reflect on my journey and look ahead to the milestones of Chapter 48, my faith remains my compass. It reminds me to lead with gratitude, approach each day with purpose, and trust that every step—no matter how uncertain—is part of a divine plan. My faith also guides my commitment to using the gifts I’ve been given to uplift others and create meaningful impact.

Entering Chapter 48, I recognize that this milestone offers a unique opportunity to pause and assess the broader vision for my life and work. This isn’t just about setting goals; it’s about defining the legacy I want to create and the impact I hope to leave behind. Over the next two years, as I approach Chapter 50, I aim to lean into intentionality—aligning my decisions with my values and purpose.

For Mission ENSPIRE, this means dedicating time to refining my offerings and building stronger connections with the women, nonprofit professionals, and faith-based organizations that I aim to serve. It’s not enough to maintain the status quo; I want to expand my capacity to support others in transforming their lives. This includes exploring new workshops, creating additional resources, and seeking collaborative opportunities to amplify my reach.

Personally, I’m prioritizing self-care and reflection as essential parts of this journey. I’ve realized that stepping back to recharge isn’t a luxury but a necessity, especially as I balance the demands of professional and entrepreneurial life. The retreat I’m planning to attend will not only be a time to strategize but also a chance to reconnect with the “why” behind my work—reminding myself of the passion and purpose that fuel everything I do.

This chapter isn’t just about personal growth; it’s about showing up for others in more meaningful ways. Whether through mentoring, volunteering, or leading, I want to continue planting seeds of courage and confidence in others, just as mentors and supporters have done for me.

Conclusion: Gratitude and an Invitation to Reflect

In reflecting on Chapter 47, I am most grateful for the grace and guidance that have carried me through. My faith has been a constant reminder that even in challenges, there is a greater purpose at work. I’m overwhelmed with gratitude for the experiences, relationships, and growth that happened in my life. Each “first,” each challenge, each opportunity, and each moment of connection contributed to a narrative of resilience, joy, and transformation. These lessons remind me that every step—whether smooth or rocky—is a step forward, shaping the person I’m becoming.

As I move forward, I’m leaning on my faith to help me continue growing, learning, and serving. I’m carrying these lessons with me: the courage to embrace new roles, the wisdom to trust the journey, and the gratitude for every person who has walked alongside me. Growth is never a solitary journey; it’s cultivated in community, and for that, I am deeply thankful.

Now, I’d love to hear from you. In the spirit of reflection and shared growth, consider these questions:

• What community connections have been a source of strength for you?
• What lessons from your past year have shaped your growth?
• How do you plan to embrace the next chapter of your journey with intentionality and purpose?

Let’s inspire and encourage one another as we move forward. Together, we have the power to create transformative change—not just for ourselves, but for the communities we serve.

I look forward to hearing your insights and celebrating the paths we’re on together.

In keeping with Thanksgiving and with November being National Gratitude Month, I wrote earlier this month about the healing power of gratitude and expressing gratitude.  To close out November, though, I decided to do something a little different: share my personal testimony of gratitude.  I’ll be honest, writing this takes me a little bit out of my comfort zone! If you’re a regular reader of my blog, you’ll know that while I sometimes share a few brief examples of how each week’s blog theme resonates with me, I haven’t written extensively about my life for two main reasons:  I tend to be a private person; but more so, I also never wanted this blog to center around me but rather to be a resource for you, my readers, and share advice and tips that you find helpful and can take into your own lives.  For that reason, I debated whether or not to share my story, but finally decided it was worth writing about here because my goal is to provide inspiration and hope to others by sharing. Also, I realized that I often encourage my clients and readers to celebrate the “wins” in their lives—so maybe I should take my own advice too, every now and then!

So, here’s my win: only a couple of weeks before Thanksgiving (talk about good timing for gratitude!), I received a letter with news that I was not expecting, at least not for a number of years. The letter was from MOHELA, my student loan servicer, informing me that all of my student loans had been completely forgiven! I could hardly believe my eyes, so much so that I called my sister on video and asked her to read it to make sure I was reading it correctly.  And then I had to thank God as this is something that I have been praying about for YEARS!!!

But let me pause for a minute and share some more background with you.  For decades, I’d been one of the 43.6 million borrowers in the U.S. with student loan debt.  I probably don’t have to convince any of my readers that we’re in a student debt crisis in America, but to put another staggering figure to the problem, according to recent data, this student loan debt totals $1.766 trillion (yes, that’s trillion).  The average federal student loan balance is $37,718; and the average borrower takes 20 years to repay their debt and accrues an average of an additional $27,000 in interest over the life of their student loan. 

Of course, I didn’t know any of this when I was taking out my first student loans to pay for college all those years ago, and I didn’t know that these averages—troubling as they are—don’t even fully capture the magnitude of the debt crisis, and the disproportionate impact of student debt on students and borrowers of color.  Research has documented that “racial disparities throughout the student loan lifecycle begin long before a promissory note is signed or even before the financial aid award letter arrives”: longstanding and persistent racial wealth gaps mean that Black and Latinx families on average have less wealth than white households and therefore tend to have fewer resources available for a parent contribution to higher education and are more likely to need to take on student debt. After graduation, racial income gaps and persistent inequity and discrimination disproportionately hamper borrowers of color’s ability to repay their student loans.

Even if I didn’t know all of the statistics and the broader context of inequity underpinning the student debt crisis when I was pursuing my degree, I felt the burden acutely as I took out student loans first for my bachelor’s degree—which I saw as a necessary pathway to a stable, family-supporting career—and later for graduate education that many employers in my field at that time deemed essential for growing into higher-level positions.  (I should note here: I love education and I’m proud of the degrees I earned, but I’m also encouraged to see greater awareness these days of living-wage career opportunities that don’t necessarily require a four-year degree. And I’m happy to see more employers embracing a “skills-based hiring” approach that focuses on practical skills and experience gained and doesn’t unilaterally or arbitrarily exclude workers who don’t have a college degree.)   

I wouldn’t trade my college and graduate school experiences for anything, but that doesn’t mean the student loans weren’t a heavy burden on me as I continued to build my career. Two bright spots emerged, though, the first in 2007 when the federal government created the Public Service Loan Forgiveness (PSLF) program, which allowed borrowers with certain types of federal loans who were working in nonprofit or government to potentially qualify for student loan forgiveness after making 120 student loan payments (or a total of 10 years’ worth of payments).  This was exciting to me, since my growing career was in the nonprofit sector—but still, 10 years seemed very far away, and to be completely transparent, there were times when I couldn’t make my monthly student loan payments and I was in deferment or forbearance.  PSLF was a light at the end of the tunnel to me, for sure, but the tunnel still seemed endless!

Fast-forward to 2022, when thanks to interest accruing and some of my past periods of deferment or forbearance, my student loans were still very much weighing on me. In fact, it felt like I had barely made a dent in the balance!  By this time, PSLF had been around for over 10 years and more eligible borrowers were reaching the threshold where they qualified for forgiveness. I started seeing more and more jubilant posts on social media from Individuals getting their loan forgiveness notifications and I celebrated them—but I can’t lie, I was a little envious too (then I remind myself that what God has for me is for me)! Even though I’d been employed at nonprofit organizations all that time and I knew I’d made some payments on my loans, I still thought I was years away from my own loan forgiveness date.  

Then, the second bright spot emerged: I heard about the special PSLF waiver opportunity that the federal government had announced in 2021, with a deadline to apply for the waiver by October 31, 2022. I’d heard bits and pieces about the PSLF waiver here and there, but I hadn’t paid much attention until shortly before the deadline. Honestly, the information was confusing, and I was discouraged enough by the weight of my loans at that point that I didn’t really understand what the waiver applied to and I’d convinced myself I probably wouldn’t benefit anyway. (The limited PSLF waiver allowed borrowers to potentially receive credit toward the 120 payments for past periods of repayment that otherwise wouldn’t qualify.)

Then a phone call from a former colleague changed everything. I hadn’t talked to this former colleague in a long time, but she was applying for the PSLF waiver herself and had actually called to ask if I had any advice about how to get records to certify her employment at the nonprofit organization where we’d both formerly worked that had since shut down.  “Jen,” she told me, “you have to submit your PSLF waiver form, it’s so important! Even if you think your loans won’t be eligible, you need to at least try—you never know!” 

Her encouragement got me in gear, though the process wasn’t easy. I had to fill out the form, get my nonprofit employment certified by my current employer (who thankfully, was very responsive!), and then fax it to MOHELA, which was the student loan servicer in charge of processing PSLF waiver applications.  I can’t even remember the last time I’d sent a fax and because I was traveling for work I was frantically searching for free online fax options pretty much right up until the October 31 deadline, but I got my form in. And then I waited…and waited…and waited…only to get a response back in February stating that my form was incomplete because it had my digital signature instead of a “wet” (signed in ink) signature. I was so discouraged! The correspondence wasn’t clear on whether I could resubmit my form or whether this meant I’d missed the deadline entirely—but I resolved not to give up.  I re-signed the PSLF waiver form in ink and then re-sent it to MOHELA, again figuring that I at least needed to try.

So many little barriers popped up along the way to applying for student loan forgiveness (including an initial letter in the spring from MOHELA stating that my loans didn’t qualify for the PSLF waiver), but I didn’t let them derail me.  Finally, a couple of weeks before Thanksgiving, I got that life-changing message that my student loans had in fact been forgiven under PSLF! Honestly, I’m still on cloud nine about this news, and thinking about the impact it will have on my budget and on opportunities for wealth-building (not just for myself, but to leave a legacy for my daughters and goddaughter). That almost $800 per month that would have continued to go to student loan payments might just be the difference that allows me to invest in homeownership, increase my retirement savings and/or start investing, and that’s incredibly powerful and transformative.

I’m also reflecting back on Candace Junee’s Go Getter Retreat that I attended early December last year. She asked us to write down 23 “Dream Big Statements” and I remember that exercise so clearly; getting free of my student loans was one of those statements that I wrote down. I specifically wrote “I believe that my student loans will be paid in full in the next 10 years”. It’s an incredible feeling to reach that goal so much sooner than I even dreamed! It’s a reminder to myself—and all of us—to dream big and not let those bumps in the road derail us! I’m grateful for my colleague who encouraged me to send in the PSLF waiver form and for the student loan policies that made PSLF possible.  And I’m grateful to you, my readers, for letting me share my story in this space. What are you grateful for this November and what big dreams are you determined to pursue?

As I close today’s blog post I want to share this worship song that has been a blessing for me and hopefully it will be something that will carry you through the end of this year and into 2024 – God Problems by Maverick City Music.

I’ll be back on Thursday, December 14^th for my final post of 2023. 

Being Thankful During Hard Times

Practicing daily gratitude can help you to develop a more positive mindset. This in turn helps you to identify solutions to any problems you might be facing. It’s easy to be thankful when things are going great. However, it becomes much more of a challenge when you are going through tough times. If you are struggling to feel thankful right now, there are some great tips you can follow:

• Start a gratitude list. One of the best ways to build up a more grateful mindset is to start a gratitude list. Each day, write down 3-5 things that you are grateful for. It could be something great that happened that day, or something you are looking forward to. If nothing good has happened, list the basics. It could be that you are grateful to have a roof over your head, or food on the table. You may need to dig deep some days to find something you are grateful for.
• Utilize the pay it forward movement. Often, we feel a lot more grateful in life when we take the time to help others. The pay it forward movement is a great way to develop gratitude during difficult times. “Pay it forward means” to do something small for someone. They then do something small for other people, and the cycle continues. When we do something nice for someone, it automatically makes us feel happier. It also shows you that there are other people going through a tough time. By doing something nice for others, it will help you to feel more grateful about your own life.
• Practice kindness. Practicing kindness is another way to be thankful during tough times. When we do nice things for others, it makes us feel better about ourselves. It also helps to show us that there are people worse off than we are. Look for local charities you could support or do something nice for a neighbor. The more kindness you practice, the more thankful and happier you’ll become.

Why Gratitude is So Hard

If you find it hard to show or feel gratitude, you certainly aren’t alone! While it may produce a ton of benefits, gratitude isn’t something that comes naturally to most people. There are several reasons why some people find gratitude harder than others. One of the things that can make gratitude feel hard is that it can take time to really internalize the benefits of gratitude. When you start practicing gratitude, you aren’t necessarily going to experience instant results. In fact, it can take a couple of weeks to start seeing the benefits of your daily gratitude practice. Many people simply give up due to failing to see results early on. So, you are going to need to push through and trust that results are coming.

Another potential obstacle to gratitude is time constraints. You may feel you don’t have the time to dedicate to being more thankful. However, did you know it can take as little as 10-15 minutes each day to build up a more grateful mindset? These are some of the main reasons why gratitude is so hard for some people. If you are struggling, it could be down to things that aren’t within your control. However, that doesn’t mean you can’t work on building up your gratitude muscle. There are lots of ways you can become more grateful and incorporate gratitude into your life. 

How to Be More Grateful

You don’t need to have a natural affinity for gratitude. There are lots of ways you can develop a more grateful mindset if it doesn’t come naturally to you.  As we are all different, you’ll find what works for someone else may not work for you. To get you started on your gratitude journey, let’s look at some of the most effective tips you can follow…

• Add gratitude to your daily routine. If you want to reap the benefits of gratitude, you are going to need to add it into your daily life. That means fitting it into your daily routine. Many people prefer to practice gratitude first thing in the morning. When you are enjoying your cup of coffee, grab your journal and write a list of the things you are grateful for. Alternatively, you can also do this last thing at night before you go to bed.  When you add gratitude into your daily routine, it soon becomes a habit just like brushing your teeth.
• Embrace challenges and tough times. It is more difficult to practice gratitude when you are going through a tough time. However, pushing through and focusing on the things you are grateful for can help you to better deal with difficult situations. A good tip is to embrace the challenges and tough times. Look at what the situation is teaching you and any positive things you can take from it. In some situations, such as losing a loved one, showing gratitude is particularly tough. However, you can focus on how they would want you to feel. Would your lost loved one want you feeling constantly sad or would they want you to live life as best you can? Embracing challenges isn’t always easy. I lost my mother in 2014 and that was a particularly tough time for me to practice gratitude but as those moments of sadness come to the surface I remember to be grateful for the time that I did have with my mother, I remember to be grateful that I had a mother and that she was a positive influence in my life and that my daughters had their grandmother in their life. 
• Practice mindfulness. Mindfulness has become one of the most important tools for gratitude. Whether you prefer meditation, journaling, yoga, prayer, or another type of reflection-oriented mental or physical practice, it can help you to develop a more grateful mindset. Nothing can beat the relaxing feeling you get from practicing mindfulness on a daily basis. When the mind is calm and relaxed, you will find it much easier to become a more thankful person.
• Be thankful for the small things. You don’t have to wait for big events to be thankful. Practicing gratitude means being grateful for everything in your life, including the small things. So, when you are writing your gratitude list, don’t forget to include the small stuff such as you got out of bed in the morning, or you managed to smile during a difficult time.  When you start to focus on the small things you are grateful for, your brain will start to look for the positive in everything.
• Express your gratitude to others. Gratitude isn’t just about you. To develop a more grateful mindset, you need to express your gratitude to others too. Remind the people you love why they are important to you. Write a letter to somebody who helped you and show appreciation when something is done for you. When you express gratitude to other people, it helps to make them feel appreciated, strengthening your relationships.  

How to Feel Gratitude Without Feeling Guilty

One of the main issues many people have with gratitude is the guilt that can come with it. You may find it hard to enjoy a sense of gratitude if you know somebody else is going through a tough time. Or perhaps you have lost somebody close to you and it feels wrong to feel grateful or happy. If you are struggling to feel gratitude without feeling guilty, here you’ll discover some good tips to follow… 

• Remember that you are worthy.  If your guilt comes from feeling like you don’t deserve happiness, it may be helpful for you to work on your mindset. It is important to remember that like everyone else, you are worthy of happiness. When you feel guilty for being happy, it could point to low self-esteem. By working on how you feel about yourself, you will start to realize that gratitude isn’t selfish. It is a necessity for living a happy, healthy life. You are worthy, and you need to consistently remind yourself of that.
• Accept you cannot change someone else’s situation.  If you know somebody going through a difficult time, counting your blessings may feel wrong. However, this just shows how much empathy you have. The truth is you cannot always change somebody else’s situation. The reason they are going through tough times is down to the decisions and circumstances of their own life. Just because somebody you know is going through a tough time, doesn’t mean you don’t deserve to be happy. In fact, by practicing gratitude, it can help you to be a better source of support. You will be able to identify opportunities and solutions easier than they can.
• Giving gratitude isn’t just about you.  A common reason you may feel guilty about practicing gratitude is because you feel it’s selfish. Focusing on all of the things that you have can feel materialistic and even narcissistic in some cases. However, the truth is real gratitude isn’t about you. When you practice gratitude, it helps those around you too. You become a more positive, happier person to be around. You also express gratitude to others, helping them to feel more appreciated.  Adding daily gratitude to your life isn’t selfish. It is a great tool for strengthening relationships and making others feel good too.
• Write a gratitude letter.  Following on from the last point, if gratitude feels selfish to you, focus it onto somebody else. Writing a gratitude letter can help you to feel more positive. You’ll feel good that you are making somebody else feel happier. Think about how you would feel if you received a gratitude letter from somebody. By showing others how thankful you are, you’ll feel much less guilty about adding gratitude to your daily life.

Gratitude and guilt do often go hand in hand. However, you’ll find over time that guilt will fade. This is especially true if you focus on the tips above.

As I was putting this blog post together, it really called to mind a time in my life when I struggled with gratitude, for many of the reasons that I wrote about above.  Back when my daughters were in middle school, I was working full-time (and traveling frequently for work), going to school, and trying to parent as a single mom to the best of my abilities.  It was often overwhelming and felt like a daily struggle–but prayer and keeping a gratitude journal (even if I wasn’t able to write in it every day) were so helpful to guiding me through those tough times. I’ll be honest, it wasn’t always easy and there were days when writing in my gratitude journal didn’t magically or instantly make me feel better.  But I kept at it, and overall, these practices improved my outlook and carried me through one of the more stressful periods of my life. What gratitude practices keep you going in difficult times? Feel free to share in the comments, and you just may inspire someone else who’s facing similar difficulties to find strength in gratitude!     

• The Mental Benefits Of Gratitude. Practicing gratitude helps your overall mental health because you instantly have a better outlook on life. Don’t be surprised to walk away from your latest gratitude meditation with a big smile on your face. Of course, the benefits don’t stop at increased happiness. Feeling more gratitude has been linked to a better self-image, less anxiety and even a reduction of depression. This comes as no surprise to scientists who have recorded increased levels of dopamine and serotonin after intentional gratitude meditations.
• The Physical Benefits Of Gratitude. This is where it gets interesting. It’s one thing to feel better emotionally, but the release of these “feel-good” hormones affects your physical body as well. Gratitude reduces stress and with it, you’re sleeping better, your blood pressure lowers, and you have more energy. As a result, you move more, leading to even better overall physical health. Maybe your gratitude exercise motivates you to go out for a walk, getting more oxygen into your body and loading up on Vitamin D. Being able to sleep soundly reduces appetite and less stress helps you make smarter food choices. All these things work hand in hand to turn you into a healthier and stronger version of yourself.

How can you tap into both the mental and physical benefits of gratitude? By feeling more of it. Of course, that’s easier said than done. A great place to start is by creating a habit of thinking of at least one person or one thing you are deeply grateful for each morning as soon as you wake up. It sets the tone for the whole day and gets you off to a great start to reap these powerful benefits.

Forgiveness-What’s Holding You Back

The more you read and learn about the power of gratitude on both body and mind, the more amazed you will be about how much it can do for you. Think back on the last time you held a grudge. What did that feel like? Did you have a pit in your stomach? Did you have trouble sleeping? Were you distracted from other, more important things? What did you lose because you chose to stay angry at the other person?

But here’s the kicker: the person you’re holding the grudge against might not even know it, or they might not even remember what they did. They are not suffering because you’re upset. You are. You’re holding on to all that negativity and over time, that can contribute to stress and erode your well-being.  Don’t let holding a grudge make you sick. Instead, focus on forgiveness and gratitude. Take a deep breath and find it in your heart to forgive the other person. It’s not easy, but it is within your power.

And if you’re struggling to forgive a toxic person or a harmful thing that someone said or did, remember–forgiving someone doesn’t mean that you need to let them back into your life, or put yourself back in a situation that allows them to hurt you again. It’s OK to forgive but still draw healthy boundaries for yourself. Forgiveness is actually less about the other person’s actions and more about you. Do it for yourself because you know you will instantly feel better and it will do wonders for your mental health and state of mind. 

But What If You’re Stuck in Negativity?

Practicing gratitude and focusing on positivity is easier said than done. Especially if you are struggling with anxiety and depression; if you ever find yourself spiraling into the deep pit of depression then get help if you need it.  There’s nothing wrong with talking to a counselor or getting therapy. It’s the smart thing to do. 

When things aren’t quite that bad, there’s a lot you can do to get yourself unstuck from all that negativity. Start by acknowledging the negative feelings that are coming up and putting them into words. How exactly do you feel? Is it anger or annoyance? Frustration or disappointment? Try to be specific. Dig deep. Yes, it can be painful and some people prefer to avoid thinking about these feelings, but the first step to getting yourself unstuck is determining exactly where you are emotionally.

Once you’ve identified the feeling, you can start to work on discovering what caused them. Sometimes the answer is obvious. Other times, not so much. In either case, I encourage you to dig deep because often the obvious answer isn’t the real root cause. Yes, you may be mad at your spouse for running up the credit card bill, but if you dig deep, you may discover that there are some underlying core values that don’t align between the two of you. Once you find the true reason for your negative feelings, you can start to work to resolve them. What that looks like will vary from case to case. The important takeaway here is that it gives you something specific and meaningful to do. You no longer feel out of control or helpless. It’s something you can work with and that alone will help you think more positively

In addition, it allows you to distance yourself a little from the negative feelings. You may still be upset with your spouse, but it also gives you the space to remember everything you love about them. It gives you the space to act outside of the negativity and have a good relationship while you work things out. And sometimes, it may give you the mental space you need to realize that it is up to you to decide if you want to continue to dwell in the negativity, or choose a route of forgiveness. You can’t change everything or everyone. Sometimes your path toward positivity is to acknowledge your negative feelings and then let them go.

Of course all of this is easier said than done. A journal can be a great tool to help you along the way. Try talking to a close friend or confidant when you feel stuck and you can’t see a path towards positivity. An outside perspective can give a lot of clarity. Meditation can be helpful as well. Last but not least, surround yourself with positivity.  Get outside and enjoy nature. Spend some time helping others. And don’t forget to remind yourself regularly of everything you have to be grateful for.

Turning Gratitude Outward – Sharing With The World

Practicing gratitude regularly has a big impact on your life, your health, and your mental and emotional wellbeing. But it doesn’t end there. It will also have a big impact on those around you and the world at large when you start to turn your gratitude outwards and share it far and wide. What if, instead of simply practicing gratitude for yourself, you take it out to the world at large? What could happen? What force of good could you create? There is no telling how many lives you could influence for the better. Let’s take a look at how you, I, and everyone else reading this can start to turn their gratitude outward and share it with those around them.

• Random Acts of Kindness. Do something kind for a stranger. This can be something as simple as giving an open and honest smile to a stranger on the street or a few kind words and a compliment for the cashier ringing up your groceries. Or it could be taking a meal to an elderly neighbor or buying a drink for the person behind you in the coffee shop drive-thru line. Make it a goal to do something kind for someone each day and do it intentionally.
• Respect And Thank Those Who Serve You. There are so many people in our communities that serve us from first responders to the server at your favorite restaurant. Make it a point to be respectful and thank them with words, with actions, and in the case of service staff perhaps with a generous tip. Show them how grateful you are for everything they do to make your life easier. 
• Volunteer In Your Community. What better way to show your gratitude than to give your time and your skills? There are many opportunities for anyone to volunteer in various projects and for a variety of different causes. See what’s available around you and make an effort to put in some time to volunteer each month. Not only is it a wonderful way to give back and spread gratitude, but you’ll be amazed at how much you get out of it.

Finally, I want to close by adding that I’m grateful for the grace that you, my regular readers, have given me for getting a little off track on my weekly posting schedule in October! It was an especially intense month of work, work travel, and of course, keeping my business going, and a couple of blog posts fell by the wayside. I’ll be taking a break from posting again during the week of Thanksgiving, but until then I’m excited to get back to my weekly schedule and hope you find some tips and insights in this month’s posts to help keep you centered and energized as we head into a busy holiday season and the last two months of the year!