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
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Deborah is a positive energy and success coach who helps people shift out of self-sabotage and chronic negativity.
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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
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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.
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Being personally considerate: Treating yourself with the same kindness you offer others and replacing harsh self-talk with more supportive thoughts.
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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
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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.
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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
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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?”
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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.
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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.”
Deborah Mallow and the Gratitude Jar
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