Living Lucky® Podcast with Jason and Jana Banana

Gratitude, On Purpose

• Jana and Jason Shelfer • Season 9 • Episode 16

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Gratitude, On Purpose: The 10-Second Hack to End the Doom Loop & Boost Performance 🚀 (Living Lucky® Podcast)

The 10-second hack to end the doom loop? Habit-stacking gratitude into routines you already do! This self-help episode shows how turning the first sip of coffee or a car start into a gratitude trigger shifts your mindset instantly. We share the exact routine used before a ski run to dissolve tension, boosting performance and making progress inevitable.

Key Nuggets & Takeaways for Intentional Gratitude:

  • The Success Secret: Gratitude for what you have means you’ve already made it. This state of abundance drives effortless personal development.
  • Performance Tool: Habit-Stacking works because it attaches to existing actions. It turns fear/tension into presence for clearer focus and faster learning.
  • The Swap: Gratitude trains your brain to hunt for resources instead of problems, swapping the doom loop for an upward success cycle.
  • Specificity & Senses: Don't be vague. Use specific gratitude (e.g., the light on pollen) and the 5-senses reset to instantly anchor yourself in the now, pulling you out of anxiety.

Start with one anchor today. Watch this free practice elevate your focus and life.

  • How to easily start a daily gratitude practice.
  • The science of habit-stacking for mindset.
  • How to use gratitude to improve athletic performance.
  • 5-senses reset for anxiety and focus.
  • Swapping the doom loop for a success cycle.
  • Micro-moments of gratitude for better focus.
  • What are the best daily anchors for gratitude?
  • "What is habit-stacking gratitude and why is it effective?"
  • "How can I use the 5 senses to practice gratitude?"
  • "Does gratitude help with high-level performance and focus?"
  • "What is the best way to anchor gratitude into daily routine?"
  • "How can I stop the doom loop of negative thinking?"

Gratitude, Habits, Mindset, Self-Help, Focus, Performance, Personal Development, Positive Thinking, Habit Stacking, Anxiety, Success, Life Hacks, Living Lucky, Jason Shelfer, Jana Banana Shelfer, Best Podcast, Best Life Coach
#Gratitude #Habits #Mindset #SelfHelp #Focus #Performance #PersonalDevelopment #PositiveThinking #HabitStacking #

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The 4 pillars of Living Lucky
Believe in yourself
Believe in the people around you
Believe in your circumstances and
Believe that God is working through you, for you, and always conspiring in your favor.

*Previously Recorded

Jana Shelfer:

Are you ready to create a life you crave? Let's spin that doom loop of negativity into an upward success cycle and start Living Lucky®. Good morning. I'm Janna. I'm Jason. And we are Living Lucky®. You are too. Jason's in rare form this morning. Just giving you all a warning.

Jason Shelfer:

Fillet Mignon.

Jana Shelfer:

We're talking about habit stacking your gratitude.

Jason Shelfer:

Isn't that a novel concept?

Jana Shelfer:

Wow. Did we just make this up? Or has is there probably a book on it we just haven't read yet?

Jason Shelfer:

Well, if there is a book on it that we haven't read yet, send us an email about it or send a text from the text notes in the podcast here.

Jana Shelfer:

Jason and I have probably done 50 podcasts on gratitude. We think it is one of the best tools to change your life. Because when you're grateful for what you already have, that's the secret to life. You have made it. You have made it.

Jason Shelfer:

The problem with gratitude is it's so expensive.

Jana Shelfer:

No, it's free. Oh, oh, what? It's free and it's fun and it will make you feel great if you just train your brain to do it. And one little hack that I want to share with people because I've started doing this and it just makes sense. I've started habit stacking my gratitude. And I know you're probably thinking, what does that even mean? But we all have things that we do throughout the day that have become staples in our life. For example, Jason and I wake up, we have coffee together.

Jason Shelfer:

Gratitude before the coffee.

Jana Shelfer:

And to say, you know what, before I have my first sip of coffee, I'm just gonna say a little gratitude affirmation. Just say it out loud. Whatever you're grateful for. It will literally, we kind of even make it a game sometimes. I'll say, Oh, I'm so grateful for this coffee. It always starts out like that.

Jason Shelfer:

And then Jason will say, I'm so grateful for the guy that brought it to the door for the delivery.

Jana Shelfer:

Oh, for the Amazon guy. I'm grateful for the Amazon guy because he knows my name and he literally waves to me. And I almost sometimes buy things just so that I can feel that, oh, it's like a greeting from your dog.

Jason Shelfer:

And I'm so grateful.

Jana Shelfer:

Not that I'm calling the Amazon guy a dog.

Jason Shelfer:

I'm so grateful for the worry that I get when I think about the Amazon guy knowing your name and you buying things just to see him again.

Jana Shelfer:

Oh, stop. Do you see how this goes down a it's it's like going down the rabbit hole, but in a good way.

Jason Shelfer:

It is. And there's a there's a there's a beautiful thing in this havoc stacking of your gratitude because if you have things scheduled and there are things that you're gonna do every day anyway, putting a dose of spice of gratitude at the front of it makes whatever it is you're doing better.

Jana Shelfer:

So for example, we we always talk about skiing. We ski a lot. Every day we go out and ski.

Jason Shelfer:

We're in a season of life where we are skiing once or twice a day.

Jana Shelfer:

And I've gotten to the point where right when I get in the water, right when I get in the water before the boat takes off, I say this little what I'm grateful for. Thank you so much for this wonderful opportunity, for this wonderful weather, for the clouds in the sky, for this water that I'm skiing in, for my husband who's driving the boat, for my dog who's usually out there just having the time of her life. Like I just start saying thank you before that first liftoff. And it has become almost, I don't want to call it a superstition, but it's almost it's become so ingrained in just the way that I function.

Jason Shelfer:

Well, I think it goes back, and you've progressed almost every time we've been out. Yes. Like you've either progressed or we've we've noticed something that we could be. Yes, we've noticed something that we could be improving on. So there's this thing about gratitude that really I think puts you in a different frame of mind so that you can perform in a different capacity.

Jana Shelfer:

Okay.

Jason Shelfer:

Because sometimes we'll go into things like the water's cold.

Jana Shelfer:

Yes.

Jason Shelfer:

Um, I don't want to be here. Why am I doing this? The water's cold. Like if we go into that doom loop, yes, our performance on the water is gonna be very different.

Jana Shelfer:

It does. This reflects that.

Jason Shelfer:

This is the same concept of walking into a day and saying the day is gonna be crap. Like if you wake up in the morning and say, Oh god, you know, right, then you start experiencing those, oh god moments.

Jana Shelfer:

Yeah, it's almost like a little test.

Jason Shelfer:

If you wake up in the morning and you say, Thank God, like thank God I'm alive, like and start have that gratitude of wow, you know, I'm so thankful to be able to put my feet on the floor. I'm so thankful to be able to go into the bathroom and brush my teeth, you know, things like that. Yes. Have you seen are you with me on the YouTube of the little curly haired girl that gets up on the counter and she's like, I love my house, I love my life, I love my that's that's old though.

Jana Shelfer:

That's that's like she's 15 years old.

Jason Shelfer:

Right. And people are still probably teasing her about it. And you know what? She should be proud of it.

Jana Shelfer:

Yeah.

Jason Shelfer:

And I hope she's still living into it fully. I hope she's 40 years old and climbing on counters and still doing that affirmation.

Jana Shelfer:

Okay, so for anyone listening, here are a few moments where I have inserted a gratitude practice, and it's called habit stacking because these are things that I do anyway before I eat. Now, I mean, it's a it's a Chinese old secret or an ancient secret. Ancient Chinese secret. That's why I said that. It's an ancient practice that people have been doing for years to say thank you for this food. Thank you. And it doesn't matter who you think or what you think or how you think or whatever. Just say thank you. Say thank you. And then the other little places that I put it in before I drink my coffee, I like to do it before I start my car. So whenever I get in my car, I do a little thank you. And the last place I do it is when I walk my dog. Now, those are only four little places that I insert my gratitude practice. However, just doing it for a few seconds, a few seconds at all of those moments, it adds up.

Jason Shelfer:

It does add up. And I'm I'm a guy that does it right when I get up in the morning. So, like before I almost before I get up and your feet on the floor. And then I'll do it.

Jana Shelfer:

You're like, boy, do I have enthusiasm?

Jason Shelfer:

Yes, thank you for this day. You know, you do.

Jana Shelfer:

It's it's one of those almost sometimes when I'm like, this is annoying. Yeah, I'm trying to sleep.

Jason Shelfer:

I'm not gonna let his positivity and his awakeness interrupt me right now. And then I do it at the end of the day. So it's like I want that to bookend my days, regardless of how I might be defining my day.

Jana Shelfer:

Well, because you'll dream better, I say.

Jason Shelfer:

There's a whole lot in there, and then I want to pick one or two small spots in the day where gratitude is intentional. And this has changed.

Jana Shelfer:

Which you you do it, I don't even know if you're conscious of it, but you usually say thank you when we sit down to eat anything.

Jason Shelfer:

Yeah.

Jana Shelfer:

Well, and and you eat a lot.

Jason Shelfer:

I'm proud of I'm proud of my eating skills.

Jana Shelfer:

Your metabolism.

Jason Shelfer:

God, thank you. Thank you for my metabolism. Thank you for how active I am throughout the day.

Jana Shelfer:

So that you get to eat a lot because you love it.

Jason Shelfer:

I I lost, I've lost some weight recently.

Jana Shelfer:

You've lost four pounds. Congratulations on that.

Jason Shelfer:

Thank you. Because of your because I've been grateful for my metabolism, is what it is. I've been grateful for all the activities we've been doing.

Jana Shelfer:

You know, before we pressed record to do this podcast, you also mentioned the micro moments to be grateful for. So many times, you know, we say, Oh, thank you for this beautiful weather. However, you can get, you can just start breaking that down into such little things. For example, the weather is so nice and beautiful that we can actually see the pollen in the air. And that makes me grateful for my eyes. And then my eyes make me grateful for my parents and my just being able to see the world and for our creator. And I mean, we can just start breaking it down and going into these almost these branches of gratitude.

Jason Shelfer:

Yeah, there's a there's a really interesting thing about that. So if and if you have a chance to go sit outside and look around, like there's so much to be grateful for in nature, yes, regardless of the landscape.

Jana Shelfer:

So it can be just like a dragonfly landing on my elbow.

Jason Shelfer:

Yeah, and it can be crazy, like like you might even have a cityscape, but there's something outside to be grateful for, and then you can you'll start noticing the smells, notice like you'll start using all of your senses during this, and it almost becomes like a gratitude meditation.

Jana Shelfer:

You know, that is also a good little tip. I learned this from Martha Beck, who is such a great life coach. But she said, close your eyes and literally say you go through all five senses, you go, What do I see? What do I hear? What do I smell? What do I taste? What do I feel? And then you start training yourself to do all of those at the same time. And you literally get in the moment, you get still, and you you ask yourself, what am I grateful for in this micro moment?

Jason Shelfer:

Yeah, because it's the now.

Jana Shelfer:

It's the now.

Jason Shelfer:

So often we get caught outside of the now.

Jana Shelfer:

Totally. Thank you. I'll take that as a compliment. Yes.

Jason Shelfer:

I mean, a lot of times he just blows my mind wide open. I know. I mean, and it can be something I've read 20 times before, and I'm like, oh my God, I'm finally kidding it.

Jana Shelfer:

Yeah, he made it stick somehow.

Jason Shelfer:

It's that, and it's, but it's that it's that now moment. And when we are in that state of gratitude, like these are things that we currently have right now at our disposal, which opens the door for recognizing things that we already have that we're not noticing.

Jana Shelfer:

And you know what? I'm just gonna tie this up in a button because when you're grateful for what you already have, you've made it. You're on top of the mountain. That's success. You're winning, you're living life out loud. You're alive. You're alive, you're Living Lucky®. You're Living Lucky®. Thank you so much for joining us.

Jason Shelfer:

Keep Living Lucky®, stay in gratitude.

Jana Shelfer:

Bye bye. If the idea of Living Lucky® appeals to you, visit us at LivingLucky.com

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Jana Shelfer

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Jason Shelfer

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