Actionable therapeutic tools from Jonah Hill’s therapist. (also a documentary on Netflix)
The Grateful Flow
What it is
The Grateful Flow is a technique to override negative thoughts by consciously shifting focus to things you’re genuinely grateful for — not as an escape, but as a way to build emotional momentum.
Why it works
Negative thoughts spiral because we give them too much attention. Gratitude shifts attention to the present, softens the inner critic, and puts you in a receptive mindset.
How to do it
- Say internally: “I’m grateful for…” and list one real thing.
- Keep the flow going. Don’t overthink it.
- Even the smallest things work: breath, light, a memory, a laugh.
After a few minutes, you’ll feel space open up in your mind.
“Gratitude doesn’t solve problems — it changes who’s solving them.”
More inspiration
Why has nobody told me this before?
Skills to get through life by therapist Dr. Julie Smith.
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The Almanack of Naval Ravikant
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