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.

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