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Gratitude Daily: 21 Days to More Joy and Less Stress
Experience more joy and less stress in a 21-day journey with world-renowned happiness expert Nataly Kogan
What do happier people all have in common? Gratitude . Time and again, gratitude has been scientifically proven to be a critical ingredient for a happy, healthy life, and in Gratitude Daily , happiness expert Nataly Kogan takes you on a 21-day audio journey to build your gratitude skills.
" Gratitude isn’t a feeling you get from something outside of you―it’s a skill that you can learn and improve through regular practice." ―Nataly Kogan
Gratitude Daily brings you 21 short, fun lessons that you can do anytime and anywhere, featuring practices such as "Gratitude Zoom," "Tiny Miracles," and "Gratitude for Imperfection." In each 10-15 minute lesson, you’ll not only learn how to do each practice, but why, as Nataly shares fascinating tidbits from psychology, neuroscience, and her own successes.
By the end of your gratitude journey you’ll not only have created a solid gratitude habit, you’ll have actually changed your brain in ways that bring you more joy, better health, and greater resiliency going forward.
What do happier people all have in common? Gratitude . Time and again, gratitude has been scientifically proven to be a critical ingredient for a happy, healthy life, and in Gratitude Daily , happiness expert Nataly Kogan takes you on a 21-day audio journey to build your gratitude skills.
" Gratitude isn’t a feeling you get from something outside of you―it’s a skill that you can learn and improve through regular practice." ―Nataly Kogan
Gratitude Daily brings you 21 short, fun lessons that you can do anytime and anywhere, featuring practices such as "Gratitude Zoom," "Tiny Miracles," and "Gratitude for Imperfection." In each 10-15 minute lesson, you’ll not only learn how to do each practice, but why, as Nataly shares fascinating tidbits from psychology, neuroscience, and her own successes.
By the end of your gratitude journey you’ll not only have created a solid gratitude habit, you’ll have actually changed your brain in ways that bring you more joy, better health, and greater resiliency going forward.
Audio CD
Published January 22, 2019
18 people are currently reading
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Displaying 1 - 30 of 63 reviews
April 22, 2019
This was really enjoyable! I listened to one tip a day on Hoopla during my morning commute for the last three weeks, and I came to really look forward to it each day. Much of it isn't brand new information if you've read up on gratitude and happiness before, but Nataly did a great job of distilling clear, actionable tips and explaining how they worked for her. I'd recommend to anyone looking for a daily dose of inspiration.
March 14, 2019
A sweet book (listened to on Audible) of positive practices and lessons to practice gratitude in your daily life! I find the 3 star reviews a little ironic as this book discusses in length recognizing beauty, awe and gratitude in our lives!
August 4, 2019
I started listening to this book slowly, taking each idea for a day. The author presents 21 different thoughts on expressing gratitude in your life. She realizes that all of the ideas do not work for everyone, but trying different ones might help you to find new ways that work for you.
I wasn't too excited about this at first, but as I practiced the different ideas, I noticed a change in myself. At that point, my life was shattered - first by the unexpected death of my precious little poodle, then the dishwasher leaked and left mold in the kitchen, and suddenly my wonderful husband died- all within 3 weeks. I found myself thinking how awful this all was, and how could I cope with it all. Then I remembered the gratitude book and it completely changed my outlook and my life. Instead of thinking how empty the house and my life were without Polly, I realized how thankful I was to have had her for almost 14 years, all through the beginning Alzheimer's diagnosis of Bill, the years of changes with him that were so devastating, and the year he had to move to an Alzheimer's home. I became so grateful for our almost 58 year marriage - the love we shared, the trips we took, our wonderful children and the fun we had. (The dishwasher was low on my list of problems!!) Now just having read the Gratitude book is a huge reason for being grateful and has helped me through the more difficult days.
I wasn't too excited about this at first, but as I practiced the different ideas, I noticed a change in myself. At that point, my life was shattered - first by the unexpected death of my precious little poodle, then the dishwasher leaked and left mold in the kitchen, and suddenly my wonderful husband died- all within 3 weeks. I found myself thinking how awful this all was, and how could I cope with it all. Then I remembered the gratitude book and it completely changed my outlook and my life. Instead of thinking how empty the house and my life were without Polly, I realized how thankful I was to have had her for almost 14 years, all through the beginning Alzheimer's diagnosis of Bill, the years of changes with him that were so devastating, and the year he had to move to an Alzheimer's home. I became so grateful for our almost 58 year marriage - the love we shared, the trips we took, our wonderful children and the fun we had. (The dishwasher was low on my list of problems!!) Now just having read the Gratitude book is a huge reason for being grateful and has helped me through the more difficult days.
April 27, 2019
3.5 for content, 4 for narration. Having done other gratitude practices I didn't find too many new things here, but I did find some and I enjoyed the narrator's style.
December 20, 2021
I listened to this on audio. It's not often that I find a book that actually talks to me and makes sense. I actually listened to this in November and then took it out again from the library to listen again because it was that helpful. I took notes the 2nd time I listened. I started a gratitude journal in November and have also continued writing gratitude using her techniques. Highly recommend you listen it will change your life.
May 14, 2019
This audiobook was a refresher for me; I try to practice gratitude everyday. There was a handful of tips that I really liked and never thought of before: 1. think of your day as a scavenger hunt for beauty; 2. when apologizing to someone, also thank them (I'm sorry I..., thank you for being patient with me, etc.); 3. when calling customer service for a problem, first say "thank you for helping me today" or something similar; 4. practicing gratitude is a skill that you can improve upon everyday; 5. Begin and end every day with gratitude.
It's 2 1/2 hours long, and you're encouraged to listen to one section a day for 21 days, but I listened for about 30 minutes a day.
It's 2 1/2 hours long, and you're encouraged to listen to one section a day for 21 days, but I listened for about 30 minutes a day.
April 22, 2020
I checked this out on Hoopla in hopes that it would help me cope with the COVID situation. It really did. Nataly has such a friendly, engaging tone, and her suggestions are very practical. I had been doing some of these practices already (or trying to), but it certainly doesn't hurt to have more tools in my gratitude toolbox!
May 29, 2020
1: write down three things that you’re grateful for. Be specific. Capture it by writing it down or taking a picture of it. I hope your shift away from the negativity bias
2: The gratitude antidote: when you find something that makes you feel stressed take a pause, take a breath and think of something that you feel grateful for in that moment. The minute you start thinking and trying to decide on something you’re grateful for your brain starts releasing serotonin, shifting out of the negativity spiral. The example was honking during a yoga class and thinking of someone to bless for each honk. The negative stimuli are a reminder to practice gratitude
3: imagine life without this: don’t ignore it, allow yourself to feel, but don’t be rude over it and get stuck in the negativity bias but instead if it be your impetus to think about what it will be like to be without that very thing
4: i’m grateful I get to blank because…
5: gratitude is a source of resilience to help us get through those life challenges. Gratitude zoom. Think of a stressful situation or challenge and zoom in to one part of it that you can appreciate
6: three gratitudes before your first email. Connect your gratitude to something that you do daily
7: savor one simple thing that you do in the day.
8: gratitude book ends (first thing in the morning
9: start making a collection of tiny miracles that you might otherwise take for granted.
10: write a gratitude text or email to three people I care about.
11: pause and truly say thank you to someone with iContact and a smile and really mean it
12: mentally express gratitude to people who make possible things that you find enjoyable in life. Think about all the people who helped create the experience that you are now enjoying
13. Pair an apology with a thank you. Express gratitude to them for accommodating your mistake. Be genuine and specific
14. Write a letter of gratitude towards yourself. Maybe answer some of these questions: what aspects of yourself do you really love and value? How have you overcome fear of doing some thing that was challenging? How have you shown a strength during a difficult or stressful time? What do you appreciate about how you navigate through life? How have you grown over the last five years? Push down that voice, the negativity bias.
15. Two for one. When you catch yourself criticizing yourself, stop and think about two things that you’re grateful for in yourself. Pair self criticism with self gratitude.
16. Express gratitude for an imperfection that you have. It will help you develop a more compassionate view of yourself to see the good that comes from having that imperfection.
17. Trade your lens of efficiency for a lens of beauty. How many moments of beauty can you stop and notice?
18. Turn a routine into a ritual by adding an intention to enjoy it or make it more special in someway. Takes you off of auto pilot and help you register joy
19. Be an observer of kindness around you.. How many can you notice? Feel grateful for living in a world where kindness exists. Then you’re part of a kindness domino because it releases oxytocin even just to witness kindness and also you are more likely to them perform acts of kindness
So I missed a couple. I was listening so ....
Gratitude is a practice, and anchor. can help you manage stress as well as be a source of resilience
Gratitude is a skill. When you practice it, you become better at it. make triggers for it. Infuse it to make it part of your mindset, a gratitude lens.
Every day she wrote down three things she was grateful for and every day she expressed gratitude to one person.
When you give the little things your attention, you don’t feel the need to chase a big happy.
September 26, 2019
You can read all of my reviews on my blog -> Cover2CoverMom Blog
I would definitely consider myself to be a "glass half empty" type of person, so practicing gratitude is something I need to improve on. I came across this short audiobook (just shy of 3 hours) on Hoopla, and decided to listen to it as a reading "palate cleanser" after reading some longer & heavier books.
Gratitude Daily is broken up into 21 daily lessons on how you can integrate gratitude in your day-to-day life. The author's intent was for the reader to listen to one lesson each day over the course of 21 days. I chose to listen to the book straight through, and feel that either way you decide to read it would be beneficial.
Listening to this book definitely gave me a fresh perspective on gratitude and the benefits of practicing gratitude. I love how positive and vivacious the author came across via the audiobook. You can definitely tell how passionate Kogan is about gratitude & how practicing gratitude daily can bring so much joy.
I found the tips and techniques in practicing gratitude to be practical and very achievable. Something as simple as taking a few moments every day to jot down a few things you are thankful for that day - a beautiful sunrise, praise from a co-worker, a delicious dinner, etc - can help you to appreciate the small things in life and bring you more joy.
I would definitely consider myself to be a "glass half empty" type of person, so practicing gratitude is something I need to improve on. I came across this short audiobook (just shy of 3 hours) on Hoopla, and decided to listen to it as a reading "palate cleanser" after reading some longer & heavier books.
Gratitude Daily is broken up into 21 daily lessons on how you can integrate gratitude in your day-to-day life. The author's intent was for the reader to listen to one lesson each day over the course of 21 days. I chose to listen to the book straight through, and feel that either way you decide to read it would be beneficial.
Listening to this book definitely gave me a fresh perspective on gratitude and the benefits of practicing gratitude. I love how positive and vivacious the author came across via the audiobook. You can definitely tell how passionate Kogan is about gratitude & how practicing gratitude daily can bring so much joy.
I found the tips and techniques in practicing gratitude to be practical and very achievable. Something as simple as taking a few moments every day to jot down a few things you are thankful for that day - a beautiful sunrise, praise from a co-worker, a delicious dinner, etc - can help you to appreciate the small things in life and bring you more joy.
January 9, 2020
Very fitting as my first read title of the year. I listened to the audiobook version during my commute to and from work the last few days (a tedious thing in itself, and this book was exactly what I needed to listen to while battling traffic). The audiobook experience carried more of a wellness podcast-feel as opposed to the author reading the content to the listener. Instead of reading, Nataly spoke to the listener about gratitude and the many daily practices of it. This is why it was so easy to listen to. I've attempted audiobook versions of wellness books in the past and hated them. But this is straight to the point: how to express gratitude daily by doing these small, meaningful tasks. It's meant to be listened to over a period of 21 days, so I will go back and listen to it this way. At the very least, this book reminds us to appreciate the good and the bad and how to make the best of any situation, no matter how remedial or stressful. I have already recommended this to people starting off with their list of 2020 "I need to better myself" resolutions.
July 19, 2019
A good 21 day course on putting gratitude into your life. A lot of takeaways for me, but perhaps the most important is to be specific. Really drill down on things you're specifically grateful for to make this practice meaningful.
For instance, don't say "I'm thankful for my marriage" highlight aspects within that which make you grateful. Perhaps supportiveness, understanding, consistency, honesty, etc.
We are wired to take things for granted once they repeat. This really works to flip that primal instinct on its head. Another book I should probably spend 21 days with again in a few years to continue to pursue this.
For instance, don't say "I'm thankful for my marriage" highlight aspects within that which make you grateful. Perhaps supportiveness, understanding, consistency, honesty, etc.
We are wired to take things for granted once they repeat. This really works to flip that primal instinct on its head. Another book I should probably spend 21 days with again in a few years to continue to pursue this.
April 23, 2019
I loved the ideas. Particularly the one about thanking yourself. The idea of expressing gratitude thoughtfully to my past self was novel, and quite lovely.
This is an audio only book. While she was enthusiastic, I had a hard time pushing through. She talks in run on sentences " and then this and then this and this but not that because I love this so that's great and like ya know?" I think if she had written the book and read from it, it would have been much cleaner.
This is an audio only book. While she was enthusiastic, I had a hard time pushing through. She talks in run on sentences " and then this and then this and this but not that because I love this so that's great and like ya know?" I think if she had written the book and read from it, it would have been much cleaner.
August 5, 2019
This was an audio book which the author narrated. Hearing the excitement and the passion in her voice made this book come alive for me. I have definitely experienced some of the positive benefits of gratitude, but I know I can go further in my practice and this book is giving me the tools to do just that. Some of her research amazes me with respect to the benefits and effects of gratitude and of kindness. Check this book out!!!!
October 15, 2019
This book is to give the reader tips for more joy and less stress in a 21-days.
Gratitude is a critical ingredient for a happy, healthy life. This book offers tips to build your gratitude skills.
“Gratitude isn’t a feeling you get from something outside of you - it’s a skill that you can learn and improve through regular practice.” (Nataly Kogan)
June 3, 2020
A perfect book for these trying times! In 21 short sessions, different ways to practice gratitude are discussed. A few of the ways are bound to appeal to your mind set. Anything that can bring calm and joy in life is worth practicing!
September 17, 2019
Loved going through the 21 day process. Lots of great ideas to expand the gratitude in your daily life. Definitely worth the four-five minutes a day investment of time.
May 22, 2020
Very good. I listened to this on audio book and am creating habits to experience gratitude.
October 7, 2019
this is a fabulous gratitude journey to travel!
The ideas are practical and real, without the usual fru-fru, fairy-like approach to the topic. Each day is set up with a gratitude practice, studies or thinking behind that practice, a very short story or real life example and the direction to go do it in your life. Most activities are easy to accomplish and do not take too much time at all. Kogan purposely melds them in to your normal daily routine in order to create the habit of gratitude.
I cannot recommend this one enough. you will want to own a personal copy of this for future revisits. I personally took notes and you may wish to do that as well.
The ideas are practical and real, without the usual fru-fru, fairy-like approach to the topic. Each day is set up with a gratitude practice, studies or thinking behind that practice, a very short story or real life example and the direction to go do it in your life. Most activities are easy to accomplish and do not take too much time at all. Kogan purposely melds them in to your normal daily routine in order to create the habit of gratitude.
I cannot recommend this one enough. you will want to own a personal copy of this for future revisits. I personally took notes and you may wish to do that as well.
April 27, 2020
21 Days to More Joy and Less Stress - designed as an audio journey to listen to over a period of three weeks building gratitude skills.
Happiness Expert, Nataly Kogan, is both the author and narrator of this short, but positive, affirmation of guidance and motivation sharing tidbits from psychology, neuroscience, and her own successes.
I grew up in Minnesota, the state moniker is "Minnesota Nice" so Kogan's approach was very relatable. Whether your thoughts are Nice, full of gratitude, or prayerful, the summation would be the same. Being grateful, feeling blessed, and having a positive attitude goes a long way in life.
Happiness Expert, Nataly Kogan, is both the author and narrator of this short, but positive, affirmation of guidance and motivation sharing tidbits from psychology, neuroscience, and her own successes.
I grew up in Minnesota, the state moniker is "Minnesota Nice" so Kogan's approach was very relatable. Whether your thoughts are Nice, full of gratitude, or prayerful, the summation would be the same. Being grateful, feeling blessed, and having a positive attitude goes a long way in life.
May 5, 2020
I enjoyed a lot of the tips she shared since everyone can take something away and see the world and their life in a more grateful, beautiful way. However, it was a struggle to listen to when she rambled on with "like" and "you know" a few too many times which distracted from the point she was trying to make. It was an okay audio book.
July 31, 2022
I listened to this audiobook slowly, over a couple of weeks. It's filled with ways to show one's gratitude, and it's incredibly comprehensive. I think Nataly Kogan covered every possible way to show one's gratitude.
I plan to listen to this again one day soon.
I plan to listen to this again one day soon.
January 2, 2023
So I listened to this book that was meant to come back to everyday for 21 days... Well, I listened to it all in 3 hrs. I thought of it more as gathering ideas and a short read to pass the time. I will probably go back and actually following this #GratitudeChallenge Most likely when I need it most.
June 26, 2024
Very good book on gratitude. Taking a 21 day approach , the author givea easy daily ways to express gratitude throughout our lives. You will definitely find some very useful and helpful to add the benefits of gratitude into your life
August 21, 2019
Everyone should read this. It's simple and easy to follow...but the results are incredible! Life is damn good, even when it's not.
September 24, 2019
It is a short book, good and practical ideas on practicing gratitude. I would read it again.
February 7, 2020
This was enjoyable to listen to!
March 9, 2020
A little boring.
April 25, 2020
This book showed great, simple ways to show a little bit of gratitude every day.
April 30, 2020
Good little perspective reminders to take throughout the day
May 11, 2020
I really loved listening to this book! Grateful.
Displaying 1 - 30 of 63 reviews