Unlock Career Success with the 7-Day Professional Gratitude Challenge

In this jam-packed episode, we talk about:

• Exploring the science-backed benefits of gratitude for well-being.
• Gratitude isn't just about mental health... but physical health too!
• Can gratitude lower your Blood Pressure?
• Discussing how gratitude can rewire your brain.
• The 7-Day Professional Gratitude Challenge - what is detailed on each day and how to do it! 

#fromnowtonext #gratitude #career

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Transcript

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It is officially the first week in November. And this is always the month of gratitude. Thanks to the American holiday of Thanksgiving. And guess what, I'm going to jump on the bandwagon. Why, uh, why not? Y'all there is research backed evidence that shows how beneficial a gratitude practice is in your life. But since this podcast is also all about getting into positions of power and staying there. We are going to talk about how this approach can transform your career. This isn't just some warm and fuzzy concept, but if you do it right, it can be your secret weapon to success. You are listening to the podcast from now to next. The podcast that empowers women to get seen, get heard and get promoted. I'm your host, Eric Rooney, and I've made it my mission to help you break free from the sticky floors, those limiting beliefs and toxic behaviors to bust through the glass ceiling. I'm obsessed with all things, growth and abundance. And I'm here to talk you through the tried and true secrets to get you to level up your career and your life. We talk about the hard stuff here. Imposter syndrome, perfectionism, fear and burnout. So pull up a seat. Popping into your bed and let's dive in. Okay. So we all know that warm and fuzzy feeling. When you say thank you to someone and you really, really mean it. Like they've just given you the most thoughtful and heartwarming compliment, or maybe a sentimental gift that just touches you to the core. But did you know that gratitude can actually rewire your brain? Yep. That is right. Researchers have found that practicing gratitude can increase your overall wellbeing and decrease symptoms of anxiety and depression. Seriously when we express. And also when we receive gratitude, our brain releases, dopamine and serotonin, and those are the two crucial neurotransmitters that are responsible for our emotions. And they make us feel good. They enhance our mood on the spot immediately and they make us feel happy from the inside out and who does a lot more of that. And of course, the more you do this, the stronger the neuropathways become, which then creates a permanent grateful and positive nature within ourselves. So all those negative Nancy's that are around you, you're going to have to give them the boot. Research shows. All you have to do is practice 15 minutes of gratitude for five days a week for at least six weeks, because it does take time to really boost your mental wellness and have this lasting change in perspective. So that's it guys. Five days a week, 15 minutes. I know you can find the time, but you want to know what else? A regular practice of gratitude also improves your physical health, not just your mental health. So we're review of 70 studies. That includes responses for more than 26,000 people found an association between higher levels of gratitude in lower levels of depression. Y'all know depression is at an all time high right now, especially heading into the holidays. There's a lot of emotions and feelings, and sometimes it's really hard. So this is a great time to start. But people with a grateful. Mindset. Report higher satisfaction in life, stronger social relationships and more self-esteem than those who do not practice gratitude. It lessens anxiety by combating negative thinking patterns and keeping your thoughts focused on the present. It also supports your heart health because it improves your sleep and diet and exercise routines, and all of that. Your sleep, your diet, your exercise. That improves your heart health. Several studies have actually found that a grateful mindset positively affects biomarkers associated with the risk for heart disease. And what is really cool here. So anyone with high blood part. I can't even say it right. Any one with high blood pressure or if high blood pressure runs in your family? Is that a 20, 21 review of research found that keeping a gratitude journal can cause significant drop in your diastolic, BP. So that, that number when you're looking at your blood pressure, It is the force that your heart exerts between beats super important. So you want to make sure that that number is as low as possible. Okay. So practicing gratitude. If you've got high blood pressure, you're going to want to jump on this, but basically the point of this is you have no reason. Not to be grateful. Even more so. Everything you have in your life. Y'all your relationships, your home, the earbuds, the phone, the car, whatever you are listening to this podcast in. It's something that someone is wishing for. And even if you are in a really low place, Even if everything is going wrong today. And if you are living and breathing. And you woke up today. You have a reason to be grateful. Because not everybody did. So take that into account. Take that into perspective. Yes, you will have your shitty days and that's okay. But that is why we practice the power of gratitude. So I have put together a seven day gratitude challenge, but it isn't just your normal, plain Jane gratitude challenge, where you talk about what you're grateful for, or you post on Facebook. What you're grateful for one thing a day. No, this one is going to be related to your career and your professional life, because we are all about climbing the ladder of success. So. I've designed a seven day gratitude challenge. Why did I choose seven days? Yo, November's crazy. I'm going to India for a little bit. It's Thanksgiving. We all have a lot going on. And every time that I personally try to do a 30 day challenge, it always ends up being too much for me. I just get overwhelmed. So I wanted something that was bite-sized something chewable. And seven days felt good. So each day of this challenge, you're going to have a gratitude task that will be related to your professional life. You can choose to do all seven of them, or you could repeat one a couple of times you do what resonates. Do what feels right? But let's get in. Let's do seven days and you know what? Then you can see where it spills over. You might even decide to go the entire month. You do UBU, but are you ready? I'm going to give you all seven days right now. So either bookmark this segment of the podcast or write them down if you're not driving, but. Day one acknowledge your progress. Yes, we are going to start with ourselves. You must be grateful for your damn self. I want you to acknowledge just how far you have come in your career. What professional milestones are you really super proud of? Is it landing a dream job? At, uh, your dream company or a recent promotion or a pay rate is perhaps you want to celebrate wrapping up a really challenging project. And you know what? You can even celebrate walking away from a toxic culture. You, 100% have so many steps in this journey, no matter where you are on the corporate ladder that you can map out and be grateful for. So do it. What are you waiting for? Alright day to appreciate a colleague. Now, this one is easy enough. Just send a heartfelt thank you note and drop it off on their desk. If you go into the office or if you're fully remote, send them an email. So who's been a rockstar collaborator with you who has been a biomass team member that has stepped in and helped you out this year when you have needed it most. Now be mindful that the more specific you can be about why you want to thank them. The more benefit you will both have The more authentic that gratitude will feel. Now day three is think a mentor send appreciation to a mentor or an advocate who has made a difference in your journey. And maybe you've never thanked him properly before, but now is the time if you feel you don't have a mentor or an advocate to think, then, you know what, repeat a day to send another note to another person on your team and be appreciative of all that they have done for you. Now on day four, we are going to focus on you. What makes you unique? What strengths do you bring to the table? Right down at least five qualities that you value in yourself. Are you an out of the box thinker? Are you an amazing strategist? Maybe you Excel in Excel, which God bless you. We need more people like you in the workforce. Nothing is too big or too small. But pick out the unique strengths that you have and be damn grateful for them. Now on day five, we are going to find joy in the daily tasks and I'm not talking about yay. I get to check my email because he really loves that. But I am about the tasks that light you up. So for me, I love being on the women in tech calls that we have at my work. And I also love any chance for a webinar where I can learn and grow in my knowledge and my skills. So just find what it is about your job, that lights you up and find joy in those tasks. On day six. I want you to acknowledge the challenges. And acknowledge those challenges as opportunities. And yes, y'all, this is where it gets a little grittier, a little more challenging because. Even some of those bad situations. The ones where you've been really bummed out or really upset at work, those situations can be looked at where they lens of gratitude. So I want you to think about a challenge that you have faced, and now that you have the gift of hindsight, What did you learn from that? How did that end up benefiting you? It is always so good to have reflection points like this so that you can remind yourself and train your brain. That when. Tufts situations happen. And when you go through bad things, you can come out on the other side and you will come out on the other side and you know that you will make it through. So that's why I love this part of the challenge so much because it reminds us to be grateful even when times are tough. And then day seven, the final day. I guess what we are going to look into the future. And I want you to set new goals for yourself. I want you to dream big and here's what I want you to do. I want you to think about that goal right now. Really think about it. What is that goal? What does that next step? And now I want you to write it down. And then I want you to take that goal and I want you to three X, that goal. Now you might be thinking what the hell Erica three acts. But yes, because the truth is you're not dreaming big enough. You can go bigger. If you're dreaming of becoming a director one day. Why not a senior VP or a C level. If you're dreaming of replacing your corporate income with your own business income, why not? Three X your business income. Like come on, let's go big. Y'all when I think back to my first. Vision board that I had at my first real job. I remember putting up$80,000. Because I knew that I would have made it. When I made$8,000. Now come on. Was that a big enough goal? Was that a big enough dream? Oh, no. So let's go big. All right. Seven days once you have finished these seven days. I want you to come back to me on any of these socials, LinkedIn, Facebook, Instagram, and I want you to tell me. How did this work for you? Who were you grateful for? What, what was your favorite day? I really want to know, and you know what I started doing, I actually just thought of this. So I wanted to drop it in this podcast because it is a really great way to be grateful. And to remember all of these things. But Cindy recommendation on LinkedIn, it is a great way to visibly thank someone for their amazing work. So, what are you waiting for? Get after it? Oh and if you would not mind i would be so grateful if you would leave a podcast review if you haven't done that already it truly does help it land in the hands of the person that needs to hear it most bye for now