Gratitude improved my life.

I kept a gratitude journal for 30 days

I have heard a lot about how beneficial writing in a gratitude journal can be.

Gratitude is a great long term strategy to cope with depression and mental lethargy because it trains your brain to focus on the positive aspects of your life.

Our minds are constantly adapting to the information that we feed it.

Left to its own devices, the brain will naturally focus on negativity

It is natural to focus on the negative instead of the positive. In fact, it helped us to survive many years ago.

Obsessing over possible dangers helped us to avoid situations that could potentially kill us. Focusing on the things that were wrong with our lives helped us to fix them so that they did not become permanent.

Focusing on the negative helped to keep us safe and build a life that had as little resistance as possible.

In today’s world where survival isn’t that hard to accomplish, the things that bother us mentally aren’t matters of life and death.

They have morphed into less consequential things like what other people think of us and what our future will look like.

Although the things that bother us don’t threaten our survival, our minds will still fixate on them with the same measure of intensity.

By focusing on the positive, we give our minds a break from negative emotions that can destroy our health. 

We slowly learn how to enjoy the comforts that we do have: good food, beneficial relationships and enjoyable activities.

Positive emotions improve our health and negative emotions cause health issues.

Happy brain, happy body

Positivity is physically good for your health

Positivity has a whole range of health benefits.

Good feelings increase physical energy and learning ability.

They also help us to avoid bad habits and stick to good ones. You need less motivation to do something when you are in a good mood.

Serotonin, the happiness hormone that is associated with comfort and feeling good, helps to regulate mental function. It increases the rate at which your body can recover from injury and facilitates the resting process.

This can lead to better sleep quality and feeling more refreshed.

Dopamine increases the brain’s learning capability and increases the length of time that we can spend doing certain tasks.

Dopamine release, for example, explains why we can focus intently on a series that we enjoy, but struggle to pay attention 5 minutes into a work meeting.

Dopamine is also a major contributor to the kind of habits we have. Addictions like smoking, drug and alcohol abuse keep us coming back for more because they stimulate dopamine release (but decrease it over time). 

People with naturally lower-than-usual levels of dopamine are more likely to partake in addictive behavior.

People who naturally produce higher amounts of dopamine are more likely to make better life choices and gravitate towards healthier activities like exercise, self-improvement and learning.

Improve your mood.

My experiment: How I felt to begin with

My story is less extreme than many who would typically benefit from keeping a gratitude journal.

I don’t struggle with depression.

You might be wondering why I would try this experiment if I don’t feel any urgency to reshape my emotions.

I wanted to see if keeping a gratitude journal would show me any noticeable differences in the health benefits that I described above.

The rules of my experiment

To make sure that I stayed on the right track, I chose to abide by the following rules:

1. Write a gratitude journal once a day

I decided to do this at night because I could focus on it without being distracted by all the tasks that I had to get done.

Doing it at the end of the day also meant that I had an entire day’s worth of thoughts and experiences that I could be thankful for. 

2. Write in two separate sections every day: Things I feel thankful for and things I should be thankful for

I decided to separate the list into two parts.

The first part consisted of things that I am actually glad about.

If I needed to think of something that I should be thankful for just because some people don’t have the privileges that I do, or simply to fill up the page, I’d add it to the other side.

3. Write a quick anecdote about any changes that I experienced because of the gratitude journal

I thought that it would be very interesting to see how my experience changed over the course of the month.

Would there be any differences between day 1 and day 10? The anecdotal notes would make up the report that I could share with you.

Hold yourself accountable.

The results of gratitude

Here are some of the highlights of the notes that I took about this experiment.

Day 1

I was planning to spend 5 minutes on this, but it ended up taking just under an hour. It was easy for me to think about things that I am thankful for.

I feel a little guilty about not feeling thankful for things that I take for granted. I’m worried about whether I can think of new things to write down tomorrow.

Overall, I feel really energized and happy. I’m in a much better mood than I thought I’d be!

Day 2

I was in such a great mood last night that I struggled to fall asleep. I was too excited about how well I'm actually doing to calm down.

I’m not grateful for that! I slept lighter than usual. It was easy for me to get out of bed this morning.

A few people asked me why I was so happy. This is weird because I have only done this once so far and haven't told anybody about my experiment.

I thought that I acted normal - just like any other day.

Whenever something good happened to me, I felt good about having something to write about later.

Today made me realize that a lot more good things happen to me than I realize.

I was tempted to write some of these things down so that I don’t forget, but decided to limit this experiment to my nighttime routine.

Day 3

I struggled to fall asleep for the second night in a row because of the excitement.

I’m wondering if I should do this in the morning instead.

I felt sleepier during work – most likely because I haven’t been sleeping as well as usual.

Day 9

My sleep has finally returned back to normal. I might be sleeping better than usual now, but not sure.

I get sleepy when I start writing in my journal - probably because I associate it with bed time. Maybe it lowers my stress level (which is known to interfere with sleep).

I have noticed that I am a lot calmer and I don’t stress about certain things like I used to. Everything else feels the same.

Day 10

It is just me or is my life actually improving since I started this!?

Not intrinsic like my energy levels and stuff, but more good things are happening to me.

I’ve had really great opportunities come my way the last few days. People are being super nice and generous towards me for no reason. Maybe being positive has somehow set something off?

It's worth the effort.

End of gratitude notes

The other days were typical ‘I feel good’, ‘nothing out of the ordinary’ and ‘I like the way I feel’, etc.

I must say that my life has improved in ways that I didn’t expect.

I was more successful at things that I was trying to accomplish with work and people seemed to gravitate towards me.

Maybe they sensed the positivity and wanted it for themselves?

It has also been a lot easier to stick to my workout and diet plans. I’ve made less bad health decisions during the last 30 days than usual.

The last two benefits are definitely worth the time that it took to complete this task.

Last word on gratitude

This experiment was a big eye opener for me. I get why gratitude journals are all the rage right now.

I have since decided to keep doing this - but in a slightly different way.

Instead of writing in a journal, I am going to make an effort to think about the things that I am grateful for throughout the day.

Every time that I do this, I must mentally list all the good things that have happened to me since the last time that I did it.

I highly recommend that you try this for at least a few weeks to discover the benefits for yourself.

Gratitude is awesome.

Day 4 (96 hours) into my fast

These are the results of my fast so far - 4 days into it.

Fasting disclaimer

The information on this page is not intended as medical advice in any way. I simply share my own, personal experience with fasting for anecdotal reasons. If you want to fast for an extended period of time, I recommend that you check in with a medical practitioner before attempting to do so.

See the results below.

How much weight can you lose on 4 day water fast?

I weighed 69 kg (152 pounds) at the end of day 4. I weighed 68.5 kg (151 pounds) at the end of my third day of fasting. I weighed 73.5 kg (162 pounds) right at the beginning of my fast. This means that I went down from a 5 kg (11 pounds) loss to a 4.5 kg (10 pounds) loss.

I am glad about this because it means that my body has absorbed more water and my blood pressure is starting to rise after falling so low initially.

Most people lose an average of a pound of fat for every day of fasting. You can find the reference to that fact on the results page from my first day of fasting (linked below).

I am not fasting for weight loss. I am doing it in an attempt to heal my asthma and allergies. My symptoms have almost completely disappeared and I haven't taken an antihistamine since before I started my fast.

Fasting helps your body to heal.

Should you exercise before a fast?

I fasted for 36 hours and 44.5 hours before I felt like I couldn't continue anymore. I exercised like normal leading up to these two fasts. On this current fast, I didn't exercise for 5 days leading up to my fast and I've already fasted for more than double of my previous fasts.

I think that this is one of the many reasons why I was able to go on for so long without giving up. My theory is that exercise placed an energetic drain on the body, and that you will then enter into your fast with sub-optimal energy levels. This then decreases the amount of energetic strain that your body can take before it depletes its sugar stores and finally moves over to fat for energy.

Should you exercise during a fast?

I would definitely exercise during a shorter fast (24 hours or less). Our bodies are much stronger than we realize. If we started to deteriorate so shortly into a fast, the human race would not have been able to survive before the farming era.

Should you exercise during a prolonged fast (2 days or more)?

The documentary that I linked to on my first day's report shows fasting clinics that encourage their patients to exercise - and they fast for very long periods of time (up to 40 days at a time).

I haven't done any exercise so far. I am currently waiting until I feel strong enough (and have enough energy) to do so.

I chose to rest until I am ready.

Energy levels during a fast

My energy levels have been better than the first three days. They aren't at their normal levels yet (I need to motivate myself to write this blog post). I get winded easily and find myself needing to catch my breath often.

The weird part is that I get a little energized whenever I move around. I have energy similar to a caffeine buzz when I drive somewhere in the car or when I walk around for whatever reason. It is very possible that a little exercise would coax my body further into ketosis and therefore give me more energy. I might try this theory tomorrow and see what happens.

Fasting for better eyesight

I am actually fasting for my allergies and asthma, but I only noticed today that I haven't had any eye strain at all since the beginning of my fast (4 days ago). It seems that my eyes are stronger and can take more screen time during a fast.

This effect might be similar to the fact that fasting protects healthy cells from chemotherapy. Fasting most probably protects the cells in the eyes from damage in a similar way.

Does sleep return to normal during a fast?

I slept horribly the first night of fasting. I slept deep and fully on the second night. I didn't sleep so well on the third night. I supplemented with magnesium and I slept much better afterwards. This lady who documented her 54 day water fast with daily videos also had some nights where sleep was amazing and other nights where good sleep was hard to come by.

Similar to her notes, I find that I sleep better when my electrolyte levels are in the right balance.

It's okay to stress your body occasionally.

Emotional benefits of fasting

I have definitely felt more relaxed and at peace yesterday (day 3) and today (day 4). Previous mental stresses and anxieties have gone away. I have much less anger and frustration towards the people around me. At the same time, I am much less worried about what other people think about me.

This guy had the exact same emotional effect during his 21 day fast. He explains that he didn't worry about what people thought about him anymore. It was like a mental enlightenment that came to him. This feeling of less anxiety was so strong, in fact, that he unblocked a lot of people that he was worried were giving him nasty comments.

A few things happened today that would usually elicit a small sense of fear in me. I didn't feel emotional distressed at all.

There is this one person (different scenario) that gives me a dirty look whenever they see me. It used to really frustrate me and it used to give me real negative thoughts about them. In the last two days, though, it didn't bother me at all - literally not one bit. I actually smile at them now and want to greet them as warmly as possible.

I feel as if I've matured emotionally over the last two days. Small things don't bother me anymore. It is almost as if fasting has given me some mental clarity and a brand new perspective (and I'm only on day 4!).

Why does such a strong sense of calm and relaxation take over us during a fast? Dr. Mindy Pelz explains that certain brain chemicals are released during a fast that greatly benefits the mind.

1. Growth hormone can increase by up to 1300% from 12 hours into a fast
2. Ketones that heal the brain are created 13-15 hours into a fast
3. BDNF (brain fertilizer) and serotonin increase dramatically from 24 hours into a fast
4. Inflammation reduces throughout the body at 24 hours
5. GABA production (which initiates a sense of calm) goes up from the 36th to 48th hour
6. Neurons regenerate at this time as well
7. Dopamine receptor sites are re-calibrated from around the third day of fasting.

Fasting is good for your brain.

Check out my experience from my first day of fasting.

Learn about my second fasting day.

Read about my third day of fasting.

Here are the effects 24 hours after I end my water fast.

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