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Cultivating Gratitude: The G.L.A.D.S. Method
Why I Wrote This Book
More than 30 years ago, during a difficult season of life, I came across emerging research suggesting that gratitude journaling could improve mood and well-being. I decided to give it a try.
It wasn't always easy, but I stayed with it. Over time, I noticed something powerful: I wasn't just writing down things I was grateful for—I was beginning to look for them. My attention shifted. I became more aware of moments of kindness, growth, beauty, and connection that I might have otherwise overlooked.
More than three decades later, gratitude journaling remains part of my daily life. As a psychologist, I also began encouraging many of my patients to practice gratitude and witnessed the positive impact it had on their lives.
I created The G.L.A.D.S. Method for Cultivating Gratitude to help others experience those same benefits. In addition to daily gratitude journaling, the book includes weekly readings and structured check-ins designed to help readers track growth, strengthen self-care, and cultivate gratitude as a way of life.
The Science of Gratitude
Gratitude is more than a positive emotion—it is a practice that can influence how the brain processes everyday experiences. Research has shown that expressing gratitude is associated with increased activity in brain regions involved in emotional regulation, learning, and reward. When we intentionally focus on what is good and meaningful, the brain releases neurotransmitters such as dopamine and serotonin, which contribute to feelings of well-being and satisfaction.
Like any skill, gratitude strengthens with practice. Repeatedly directing attention toward what is going well helps reinforce positive neural pathways, making it easier to notice moments of connection, progress, kindness, and joy.
Gratitude does not eliminate life's challenges, nor does it ask us to ignore them. Instead, it helps create a more balanced perspective—one that acknowledges hardship while remaining aware of the good that exists alongside it.
What's Inside
52 Weekly Readings
Thought-provoking reflections designed to inspire growth, perspective, and intentional living throughout the year.
Daily Gratitude Journaling
A simple, structured format that helps train attention toward the people, experiences, and moments that bring meaning and joy to life.
Weekly Check-Ins
Guided reviews that help increase awareness of patterns, celebrate progress, and identify opportunities for continued growth.
Personal Growth Tracking
A unique assessment process that encourages reflection on gratitude, self-care, kindness, relationships, and overall well-being over time.
Who It's For
The G.L.A.D.S. Method for Cultivating Gratitude is for anyone who wants to build greater resilience, improve emotional well-being, and live with more intention and gratitude.
Whether you are navigating a difficult season, pursuing personal growth, or simply wanting to become more aware of the good in your life, this book offers practical tools to help you cultivate gratitude as a daily practice.
No prior journaling experience is required. Through weekly readings, daily reflection, and guided check-ins, readers can strengthen positive habits of attention, increase self-awareness, and cultivate gratitude as a way of life.