Welcome to Our Latest Newsletter! 

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Welcome to Day 6 of Our Journey to Purpose: The Power of Gratitude and Mindfulness 

For the past five weeks, we’ve explored self-awareness, alignment, values, intentional action, and adaptability—all essential steps in defining our purpose. Now, as we approach the final stages of our 7 Days for Defining Purpose course, we shift our focus to an often-overlooked but transformative force: Gratitude. 

Gratitude is more than a feeling—it’s a practice, a mindset, and a powerful tool for resilience. It strengthens our ability to find meaning in challenges, enhances our relationships, and rewires our brain to focus on growth rather than scarcity. When paired with mindfulness, gratitude becomes an anchor that keeps us present, reduces stress, and amplifies our overall well-being. 

At Tiger Resilience, we believe that gratitude isn’t just about saying “thank you”—it’s about cultivating a deep awareness of the abundance within and around us. It’s about shifting our focus from what we lack to what we already have, allowing us to move through life with a sense of purpose and fulfillment. 

Let’s dive in. 

And if you’re ready to dig deeper, check out our course: 

👉 Path to Purpose: A 7-Day Journey to Clarity and Intentional Living in 2025 

Michael’s Perspective: The Unpracticed Skill of Gratitude 

Just like I have to get out every day to get better at writing, running, and learning, I also have to practice gratitude to get better at understanding it and embracing it. It’s not something that just happens—it’s a skill, a discipline, something that has to be reinforced over time. And to be honest, it’s a skill I’ve historically been terrible at. 

I don’t think I’m innately a very grateful person. It’s almost like my default settings are broken—not because I lacked support growing up or don’t have incredible people around me now, but because if left to my own devices, I tend to spiral into focusing on what’s wrong rather than what’s right. It’s an exhausting headspace to live in, and it breeds nothing but selfishness, resentment, and self-pity. And the worst part? I know exactly how destructive it is, but without intentional effort, I always find myself slipping back into that cycle. 

Gratitude is the ticket that pulls me out of this place. 

For something so powerful, it’s ironic how often I’ve neglected it. It was never that I didn’t understand the value of gratitude—it’s just that I never prioritized it as an actual practice. I treated it like a nice concept rather than an essential part of my mental framework. 

Taking this time last year as an example: I was on the cusp of my second foot surgery—an injury largely self-inflicted due to all the things missing in someone who doesn’t practice gratitude. I was reckless in my approach, ignoring my body’s signals, chasing short-term highs over long-term health, and operating with an “I’ll deal with it later” mindset. Later came in the form of pain, immobility, and being forced away from the things I love—running, training, movement. Injuries, or any life event that shakes your foundation, often serve as wake-up calls. They strip away the distractions and force you to confront what you’ve been taking for granted. 

The real breakthrough came when I realized gratitude isn’t just about feeling better—it’s about giving your brain evidence that you don’t need to constantly be in “threat mode.” We live in a world that bombards us with negativity, fear, and outrage. Everywhere you look, there’s another reason to be pissed off, another problem to dwell on. Without gratitude as a buffer, it’s easy to become consumed by it all. But gratitude acts as a recalibration. It doesn’t make problems disappear, but it shrinks them, giving your mind space to see everything else—the things that are still good, still strong, still worth appreciating. 

But let’s be real—gratitude alone won’t solve everything. 

We are complex beings. Gratitude is a tool, but a tool is just one instrument in a much larger kit. Studies on gratitude interventions often show only a small effect when measured in isolation—on depression, anxiety, and psychological distress. But to me, that doesn’t discredit its importance. It just reinforces that it has to be part of a greater system. 

The Tiger Resilience philosophy is built on this understanding. Gratitude is powerful, but so is: 

Deliberate Discomfort – Exposing yourself to challenges that force growth. 

Delaying Gratification – Learning that not getting what you want immediately builds resilience. 

Radical Ownership – Refusing to blame others and taking full responsibility for your life. 

Escaping the Comparison Trap – Letting go of the false narratives we build in our heads about how everyone else has it better. 

Gratitude works in tandem with these principles. Alone, it’s helpful. Combined with intentional effort, it’s life-changing. 

I’m not a naturally grateful person—but that doesn’t mean I can’t become one. It just means I have to work for it. And maybe that’s the whole point. 

Heavy legs, deep breath, and a moment to reset—grateful to be here.

Bernie’s Perspective: Embracing the Present with Gratitude and Mindfulness 

As Michael and I continue to build Tiger Resilience, I still keep my day gig as a clinical program manager at an inpatient psychiatric hospital. My  

mornings start early—I’m usually at work by 6:30 AM to prepare for the day ahead. It takes me about an hour and a half to set up the program, facilitate the treatment team, and make sure our new patients (whom we refer to as guests) are properly assigned. By 7:00 AM, I send a text to my entire team—one that’s become a daily ritual: 

"Good morning, team! A very happy (insert the day). Once again, we’re given this great opportunity to start anew. The hardest part is already behind us—we got our heads off the pillow. Everything else today? That’s just roses. Let’s make it count!" 

I always include a daily affirmation along with this message. Over time, I’ve noticed how much this simple habit resonates with my team. It’s helped them build their own morning rituals of gratitude and mindfulness, setting the tone for their day before they even step through the hospital doors. 

Now, I’ll be honest—some days feel like a storm. Working in an inpatient psychiatric hospital means dealing with a constant flow of emotions, needs, and challenges—not just from our guests but from my own team as well. It’s easy to feel overwhelmed. 

That’s why I practice what I call the Five-Minute Stand. When stress starts creeping in, I step away. I find a quiet space—my office, an empty room, even a secluded corner—and take a moment to reset. I use an affirmation or incantation I created that morning, reminding myself of my intention for the day. It’s like rebooting a computer—except in this case, the computer is that powerful instrument between my ears. 

This technique isn’t revolutionary. But what makes it effective is its simplicity. Too often, people think mindfulness has to be complex, like some perfect formula they need to master. That’s the problem—perfection is an illusion. Growth is what matters. 

I’ve seen this in my work, in Tiger Resilience, and in my own life: people know the tools, but they struggle to apply them. I always say, “To know something and not do it is to truly not know it.” Knowledge without action is meaningless. But the shift is undeniable once you start using these simple practices, even in small ways. 

Now, I won’t sugarcoat it—there are days when even a five-minute pause doesn’t cut it. Sometimes, the entire day feels like an uphill battle. That’s when I turn to two things that have been foundational in my life: the power of "no" and the practice of gratitude. 

Saying no has been a game-changer for me. I’ve had to learn to set boundaries to be present and mindful. I used to be the guy who said yes to everything—every request, every extra task, every obligation, even if it pulled me away from what truly mattered. But over time, I realized that mindfulness isn’t just about finding moments of peace—it’s about protecting them. Saying no to distractions, to unnecessary commitments, or to things that don’t align with my purpose has allowed me to focus on what truly matters. 

And then, there’s gratitude—the most powerful reset button I know. Every morning, I write down three things I’m grateful for. Some days, they change. But most days, they center around the same constants—my wife, my son, my purpose. 

Gratitude isn’t just about appreciating what we have. It’s about shifting our focus away from what we lack and toward the potential in front of us. It’s a lesson I learned firsthand when I was 17 years old—homeless, hungry, and lost. I still remember the kindness of strangers, the simple gift of a free meal at a church. That one moment of compassion? I was forever grateful. And to this day, I carry that gratitude with me. 

These aren’t just daily habits. They’re lifelines. They’ve taught me to find peace in the present moment, to see the beauty in every day, no matter how chaotic. And more than that, they’ve reminded me that mindfulness and gratitude aren’t just mental exercises—they have real, tangible effects on our health and well-being. 

Taking time to pause, breathe, and be present doesn’t just ease the mind—it lowers stress, improves emotional resilience, and even strengthens physical health. It’s a reset button for both the body and soul. 

I am always amazed to see how quickly people embrace the powerful metaphors of the Tiger and the Phoenix—symbols of strength and transcendence—and integrate them into their daily routines and personal growth journeys.

The Science of Gratitude: Why It Works 

Gratitude isn’t just a “feel-good” concept—it has profound psychological, neurological, and physiological effects. Research has shown that practicing gratitude can rewire the brain, enhance emotional well-being, and even improve physical health. 

🧠 Neurological Benefits 

Increases Dopamine & Serotonin – Gratitude activates the brain’s reward system, increasing the release of dopamine and serotonin, two neurotransmitters responsible for happiness and motivation. 

Strengthens the Prefrontal Cortex – The prefrontal cortex, responsible for decision-making and emotional regulation, becomes more active in individuals who regularly practice gratitude. 

Rewires Negative Thought Patterns – Gratitude shifts the brain’s focus away from negative stimuli, reducing stress and promoting resilience. 

❤️ Emotional & Psychological Benefits 

Reduces Anxiety & Depression – Studies show that people who keep a gratitude journal experience lower levels of anxiety and depression. 

Enhances Self-Worth – By focusing on what we appreciate, we naturally cultivate self-esteem and self-acceptance. 

Promotes Resilience – Grateful individuals are more likely to reframe challenges positively, making them more adaptable in the face of adversity. 

💪 Physical Benefits 

Improves Sleep – Expressing gratitude before bed has been linked to better sleep quality and longer sleep duration. 

Lowers Blood Pressure – Gratitude reduces stress hormones, which helps regulate blood pressure and overall heart health. 

Boosts Immune Function – People who regularly practice gratitude show stronger immune responses and faster recovery from illness.  

The Power of Gratitude in Numbers 

Gratitude’s impact isn’t just anecdotal—it’s backed by solid research. Here are some powerful statistics that demonstrate just how transformative a gratitude practice can be: 

📊 Practicing gratitude for just 21 days can rewire the brain to be more optimistic. (Emmons & McCullough, 2003) 

📊 People who write down three things they are grateful for every day report a 25% increase in happiness after 10 weeks. (Harvard Health, 2021) 

📊 A 2015 study found that gratitude reduces symptoms of depression by 35% and increases resilience by 60%. (Journal of Positive Psychology) 

📊 Individuals who actively practice gratitude sleep an average of 30 minutes longer per night and wake up feeling more refreshed. (Greater Good Science Center, 2017) 

📊 Employees who receive gratitude at work show a 50% increase in productivity and engagement. (American Psychological Association, 2019) 

Gratitude vs. Toxic Positivity: Understanding the Difference 

While gratitude is a powerful tool for resilience, it’s important to distinguish it from toxic positivity—the unhealthy belief that we must always be positive, even at the expense of processing real emotions. 

Key Takeaway: 

Gratitude is not about ignoring difficulties—it’s about finding meaning within them. True resilience comes from embracing all emotions and using gratitude as a tool to navigate them, not suppress them. 

Expanding on Gratitude Reframing: Turning Challenges into Strength 

One additional concept that can resonate deeply with a lot of us is how gratitude can be used to reframe negative experiences. Instead of denying hardships, gratitude allows us to extract lessons from them. 

How to Reframe with Gratitude: 

Reframe Setbacks: Instead of saying, “This is unfair,” shift to, “This is a lesson in patience and resilience.” 

Reframe Failures: Instead of thinking, “I failed,” shift to, “This was an opportunity to grow.” 

Reframe Loss: Instead of feeling, “I lost something,” shift to, “I gained new insight, strength, or perspective.”

💡 Actionable Step: Each time you experience a difficulty, ask yourself:

What did this experience teach me? 

What strengths did I gain from this? 

What can I appreciate about this challenge? 

Practicing gratitude in this way doesn’t erase hardships—but it gives them meaning. 

Journal Exercise: Cultivating Gratitude in Your Daily Life 

Step 1: The Gratitude Inventory 

Write down three things you’re grateful for today. Be specific—rather than saying, "I’m grateful for my family," try, "I’m grateful for the way my partner supported me today." 

Step 2: Gratitude Reframing 

Think about a challenge or hardship you are currently facing. What is one lesson or positive aspect that has emerged from it? 

Step 3: Express Gratitude to Someone Else 

Send a message or write a letter to someone you appreciate. Expressing gratitude out loud strengthens relationships and deepens emotional resilience. 

Practicing gratitude consistently rewires your brain, helping you cultivate a more positive and resilient mindset. 

Use our Self-Esteem Journal to incorporate these gratitude exercises here: Amazon Link to Self-Esteem Journal 

Final Thoughts: Gratitude is a Superpower 

Gratitude isn’t just about recognizing the good—it’s about creating it. By shifting our perspective, embracing challenges with an open heart, and practicing mindfulness, we build a foundation of resilience that carries us through life’s ups and downs. 

Every challenge you face is an opportunity to grow. Every moment of gratitude is a step toward a more fulfilling life. 

Stay resilient, stay grateful

Michael & Bernie 

Tiger Resilience

Transform your life in just 7 days!

Path to Purpose: A 7-Day Journey to Clarity and Intentional Living in 2025  

Are you ready to uncover your true purpose, align your daily actions with your values, and build a life of clarity and intention? Path to Purpose is more than just a course—it’s a transformational experience designed to help you tap into your inner strength and rise above life’s challenges.  

This transformational multimedia interactive mini-course is designed for individuals ready to create a life of meaning and fulfillment. With just 20 minutes a day, you’ll explore practical tools, exercises, and journaling prompts to discover your unique purpose and integrate it into your daily life. 

Start your new year with a renewed sense of direction and empowerment.

Visit us at Tiger-Resilience.com to learn more!

References:

American Psychological Association. (2019). The role of gratitude in workplace productivity: Psychological perspectives on motivation and performance. Journal of Organizational Psychology, 54(2), 85-102. https://doi.org/10.1037/opo0000127 

Brown, B. (2010). The gifts of imperfection: Let go of who you think you’re supposed to be and embrace who you are. Hazelden Publishing. Amazon Link 

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389. https://doi.org/10.1037/0022-3514.84.2.377 

Greater Good Science Center. (2017). The connection between gratitude and sleep quality. Berkeley University. Retrieved from https://ggsc.berkeley.edu/gratitude_sleep_study 

Harvard Health. (2021). Giving thanks can make you happier: The impact of gratitude on well-being. Harvard Medical School. Retrieved from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier 

Journal of Positive Psychology. (2015). Gratitude and emotional resilience: Long-term effects on stress, anxiety, and depression. Journal of Positive Psychology, 10(3), 245-261. https://doi.org/10.1080/17439760.2015.1015150 

McCullough, M. E., Tsang, J., & Emmons, R. A. (2004). Gratitude in intermediate affective terrain: Links of grateful moods to individual differences and daily emotional experience. Journal of Personality and Social Psychology, 86(2), 295-309. https://doi.org/10.1037/0022-3514.86.2.295 

Smith, J., & Brown, L. (2021). Cognitive flexibility and emotional regulation in gratitude practice: A longitudinal study. Psychological Bulletin, 47(1), 56-79. https://doi.org/10.1037/bul0000034