Forming a Gratitude Habit

Tools to assist you in your practice.

“We are what we repeatedly do” – Brian Johnson

Gratitude is more than an act, it is a practice.

Here are 10 Tips from Brian Johnson’s Habits 101: How to Create Habits that Can Change Your Life

  1. Use willpower wisely – limited amount before it fatigues. Use the willpower to create habits that then go on autopilot.
  2. Focus on physiological fundamentals – strong/base foundation in order to actualize potential. E.g. rest, nutrition, exercise.
  3. Identify your keystone habit – if you master this habit, will have the greatest impact on your life. Do it. Also, think about the habits you need to stop doing.
  4. Know your why – identify the benefits. What will be better about your life?
  5. 100% Commitment – Get rid of the voice in your head telling you to take a day off. Make the formation non-negotiable. One habit at a time. Go do it.
  6. Make it a daily habit – Create momentum!
  7. Make it easy – 1 min is easier to start than 60! Increase as you go. Create a series of wins. Allow yourself to suck at doing it, don’t skip.
  8. Never Miss a Day – create a streak! Keep track. You won’t want to break the streak.
  9. Definitely don’t miss two days! – If I miss a day, schedule the thing in your schedule for the next day and make it the most important thing to do that day.
  10. Embrace the process – phase 1: unbearable (first 10 days), phase 2: uncomfortable, little bit of benefits, phase 3 (after 30 days): unstoppable, feel better and feel the benefits from the practice

Worksheet: 10 Steps to Set Good Goals


The following video from Brian Johnson, discusses the benefits starting and maintaining a habit. Use the tools to inspire your own gratitude habit formation!

Habits 101: How to Discover Your Super Powers and Create Habits that Will Change Your Life (Intro)


How to Get Better at Achieving Your Goals This article offers 10 steps to assist and guide you in visualizing and achieving goals.
Beautiful Practice Ground: The Secret to Training Your Mind This article illustrates the process and challenges of habit creation and maintaining through the story of ‘Greg’ and his meditation practice.