Deborah Mallow and the Gratitude Jar

Episode overview

In this episode, Deborah Mallow, a motivational speaker and “ray of sunshine,” shares practical ways to choose happiness, interrupt negative thinking, and bring more light into everyday life. A central theme is the power of simple tools—like a gratitude jar—to retrain the brain to notice what is going right instead of what is wrong.​

About Deborah Mallow

• Deborah is a positive energy and success coach who helps people shift out of self-sabotage and chronic negativity.​

• She is the author of “6 Steps to Fewer Days That Suck,” where she offers stories, strategies, and science-backed tips for cultivating a more uplifting mindset.​

Key topics discussed

• Negativity bias and the brain: How the brain’s ancient focus on problems and danger creates more “bad days” than necessary, and what it takes to interrupt that pattern.​

• Being personally considerate: Treating yourself with the same kindness you offer others and replacing harsh self-talk with more supportive thoughts.​

• Small daily practices: Simple habits—like dancing to a favorite song or using a “make me smile” box—that help your nervous system shift toward calm, joy, and resilience.​

The gratitude jar practice

• Deborah explains the gratitude jar: writing one good thing each day on a slip of paper and dropping it into a jar to create a visible record of what’s going well.​

• On tough days, pulling out a few slips offers concrete reminders that life holds many moments of joy, connection, and progress, even when current circumstances feel heavy.​

Practical takeaways

• Start with one small shift: notice when your mind spirals into worst-case scenarios and gently ask, “What would I rather be thinking right now?”​

• Create your own happiness tools: a gratitude jar, a smile box, or a short list of “go-to” feel-good activities to use when your mood dips.​

• Remember that you have more control over your daily happiness than you think; your choices and focus can steadily lead to fewer days that “suck.”​