Simple Gratitude Habits That Rewire Your Brain for Joy and Motivation - Julie Potiker (ep. 863)

Julie’s journey is anything but ordinary: former lawyer turned mindfulness expert, she now teaches evidence‑based, neuroscience‑driven positive psychology to people who are hurting and helps them turn that pain into purpose. In this episode we’ll unpack:

• What gratitude really means—for Julie, it’s intertwined with hope, even in the darkest moments.
• A simple, science‑backed gratitude habit—answering two nightly journal questions: “What did I enjoy today?” and “What am I grateful for today?”
• The powerhouse benefits of gratitude—from better sleep, stronger immunity, and longer life, to sharper decision‑making, stronger relationships, and a kinder, more optimistic personality (all backed by dozens of studies).
• How to beat our brain’s negativity bias with mindful self‑compassion, the “SNAP” technique (Soothing touch, Name the emotion, Act, Praise), and the “sweetheart” self‑talk mantra.
• Real‑world stories—Julie’s reflections on surviving trauma, honoring loved ones, and using playful tools like ice‑water breathing, baths, or classic movies to reset the nervous system.

Whether you’re a seasoned gratitude practitioner or just curious about how a few mindful moments can rewire your brain, this conversation offers concrete tools, heartfelt anecdotes, and the latest research to help you cultivate a grateful, resilient life.

Resources:

Julie's book: Snap!: From Chaos to Calm

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What's your #1 takeaway from this interview? Would love to hear from you in the comments section on Spotify & Youtube!

Timestamps:

01:57 – Julie’s background: mother, wife, teacher of mindful self‑compassion, author, poet, former lawyer.

03:20 – Julie’s definition of gratitude: linked to hope.

04:09 – Julie’s nightly gratitude journal: “What did I enjoy today?” and “What am I grateful for today?”

04:32 – Even in extreme hardship (war, loss) she finds something to be grateful for.

05:05 – Examples of gratitude: safety, nature, roof, family’s survival.

06:05 – Host notes gratitude helps us pull ourselves together and act.

06:44 – Gratitude enables you to get your act together and become a light for others.

07:21 – Reflection on peace: how we take local peace for granted until conflict hits close to home.

08:06 – Science of gratitude: a graphic showing benefits across emotional, social, career, health, personality domains.

09:16 – Health benefits: better sleep, fewer illnesses, longer life, more energy.

09:33 – Personality benefits: less materialism, more optimism, higher self‑esteem, spirituality.

09:46 – Career benefits: better management, networking, decision‑making, productivity.

10:28 – Acknowledging how hard it can be to practice gratitude every day.

11:55 – How Julie built the habit: James Baraz’s “Awakening Joy” class and a three‑hole‑punch journal.

12:18 – Neuroplasticity explanation: enriching a positive state creates new neural traits.

13:27 – Concrete practice example: “What did I enjoy?” → sailing; “What am I grateful for?” → ability to sail.

14:05 – Summarizing: gratitude makes the brain happier, leading to downstream benefits.

14:58 – Even tiny moments (soft pillow, favorite blanket) can be gratitude triggers.

15:14 – Personal objects (dad’s watch, mom’s blankets) evoke gratitude and connection.

16:35 – Using the senses deepens the gratitude experience.

18:04 – Transition to self‑compassion: moving from self‑criticism to kindness.

18:40 – Explaining the brain’s negativity bias (Velcro for bad, Teflon for good).

20:05 – Exercise to confront the inner critic and rewrite it with a compassionate voice.

22:39 – Addressing the myth: “Too much gratitude/self‑compassion leads to laziness.”

23:17 – Research shows self‑compassion actually boosts motivation and performance.

24:26 – Choosing the compassionate voice over the critical one as a daily habit.

25:09 – Host shares personal story of hidden report card and intense parental criticism.

27:41 – Reflecting on that memory and its impact on self‑worth.

28:09 – Guest shares a similar hidden‑report‑card experience.

29:41 – Insight: the real loss was parental approval, not the report card itself.

31:17 – We have a choice: stay with the harsh inner voice or switch to a caring one.

32:47 – Introducing the SNAP method (Soothing touch, Name, Act, Praise).

35:00 – Step‑by‑step walkthrough of SNAP with self‑talk and physical cues.

35:31 – Using hand/arm motions to cement the practice (like a “hokey‑pokey”).

36:20 – Highlighting the power of combining mind, body, and emotion in SNAP.

37:06 – Encouraging listeners to adopt a kind self‑address (“sweetheart”) in their own language.

38:03 – Reference to Shauna Shapiro’s Good Morning, I Love You—mirror self‑affirmation backed by science.

39:18 – Reiterating SNAP’s visual and practical appeal.

40:49 – The value of playfulness: making serious practices feel fun and approachable.

41:45 – Accepting “weird” feelings, naming them out loud, and moving forward.

42:23 – Toolkit for crisis moments: ice‑water dive, grounding, music, baths, etc.

44:00 – Coping with current events (Israel‑Gaza conflict) via movies, reading, double baths.