3-2-1: Gratitude Eats Negative Thoughts for Breakfast

3-2-1 Get Balanced Wednesday

by Dr. Donnie

“Helping you align your daily behaviors with your priorities in life.”


3-2-1: Gratitude Eats Negative Thoughts for Breakfast.

read on DONNIEHUTCHINSON.COM | January 18, 2023


3 Ideas from me, 2 Quotes from others, and 1 Question to help you reflect on your work-life wellness and balance habits this week.


3 Ideas from Me


Negative thoughts, something not in short supply, may be considered the single most potent weapon we choose to use against ourselves. Thoughts such as “I’m not good enough, I’m not capable, I won’t get the promotion, I’m addicted, I can’t lose weight, I’m not going to get better, I can’t, I can’t, and I can’t. You get the point.

These thoughts are weapons because thoughts produce feelings, which produce actions. This is known as the Thought-Feel-Act cycle, the foundation of Cognitive Behavioral Therapy. When we let these thoughts run rampant, our lives tend to get out of balance. This imbalance begins with our behaviors and can lead to a decline in our physical health, relationships, mental health, work, or spiritual health, to name a few.


The supply chain of negative thoughts usually begins first thing in the morning. It can be found in how we view ourselves, our upbringing, the people we surround ourselves with, and what we watch on TV and social media. If we consider these thoughts as weapons, we need to neutralize them each and every day.

The good news is there is an evidence-based, proven way to diminish our negative thoughts. Spending just a few minutes in the morning telling yourself what you are grateful for is becoming known as the new breakfast of champions. When we speak to ourselves about how thankful we are for our family, the new day, the warm sun, the beautiful flowers, a great dinner, the dog, the cat, or any other person or thing, it releases positive energy from our minds. Negative thoughts get swallowed up and neutralized when we are in a positive state of mind and energy frequency.


I know this might sound childish or hokey. I thought it did too. Then I tried it. It works. I had my spouse and children try it. They found it to work. It is a game changer in how we learn to manage our thoughts. Remember, when we choose, and yes, it is a choice to think of grateful thoughts, it creates an emotion that leads us to act optimally.

I’m encouraging you to give gratitude a try for several mornings and see how you feel. It’s not hard and takes little time. Try being grateful for the simple things in life. Feel free to try it throughout your day. Each time you eat or drink something today, take a moment and say a few things you are grateful for because it’s okay to eat a breakfast of champions for lunch and dinner.


2 Quotes from Others


“The biggest problem any of us ever face is our own negative thinking.”

~ Robert Schuller, American Televangelist


“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” ― Melody Beattie, Author


1 Question for You

Would you be willing to spend just a few minutes right now and tell yourself what and who you are grateful for today?

I would love to hear from you if you find this newsletter helpful and encouraging. Email: [email protected]

If you found this helpful, please share it with others.

Share this newsletter on email by copying the link:


Until next week, may God bless you, your family and may the Glory be to God.

– Dr. Donnie Hutchinson


Work-Life Balance Instructor, Keynote, and online course creator



Need a refresher course on Work-Life Balance?

I brought the in-person workshop to an online platform.

Check it out here: https://donniehutchinson.com/online-courses/


The format and style of this newsletter were inspired and highly influenced by James Clear 3-2-1 Newsletter. The content is strictly Dr. Donnie’s.