GLAD Technique: A Practice for Neuroplasticity

As a counsellor, one of the things that excite me about psychotherapy is the amount of neuroscience research available now. Research on neuroplasticity has shown that our brain has a remarkable ability to change through experience. Knowing this can bring hope when things feel bleak. While it depends individually, the beauty of it is that this structural change in the brain can even happen in six weeks. One simple and effective way to initiate this change is by applying the GLAD technique.

This tool, developed by Donald Altman, is something I encourage you to experiment with if you feel stuck in rumination or sadness. It seems like a straightforward technique. But it can help you shift your focus from difficult to hopeful aspects of life, no matter how small they may seem. Often these positive aspects often go unnoticed. The GLAD technique helps bring your attention to them. Why is this helpful? By practising it regularly, new neural pathways can then develop in the brain.

Elements of the GLAD technique

Gratitude: Gratitude changes your brain. To practise gratitude, think of one thing you’re thankful for today. It can be the most basic yet vital thing, such as having food and water, sunlight or a roof over your head. It can also be something significant in your life, such as a deep friendship, meaningful work, health or an unforgettable life experience. 

Learned: What’s one thing you learned about yourself today? Perhaps you gained an insight or awareness of a strength or wisdom in you. It could also be a new and interesting thing about someone in your life. A fascinating fact or a new perspective on something that you are curious about can also be an entry in your journal.

Accomplishment: Accomplishment is a big word, isn’t it? It makes you think that it needs to be grand to matter. The truth is, an accomplishment can also be something ordinary. It can be an act of self-care. It can also be an act of care for another person. Consider also an action that moves you closer, whether by an inch or a big step, towards a long-term goal. For example, did you get enough sleep today? Perhaps you decided not to look at the phone the moment you wake up, and you kept that promise to yourself. If you tend to skip meals, not skipping your meals is a win. So,  don’t minimise or overlook these small wins that lead to big changes. 

Delight: What’s something that makes you laugh or smile? It can be a random conversation that makes you feel good. Or perhaps a thing of beauty, like a flower or a bird, that you notice during the day.

Practice the GLAD technique in line with neuroplasticity

Doing the GLAD technique daily can rewire your brain. However, you can also do it weekly as an experiment. Then, notice the difference. I encourage you to use a journal (there is something about writing things down on paper), or use an app on your phone. A pocket notebook or mobile device makes it easier to write them down whenever you can. You can also create a daily ritual of writing them down after dinner or before bed so that it becomes a part of your routine. 

Be intentional about noticing something new and unique each day if you can. That said, know that the essential things in our everyday lives are things you can return to as something good to notice at any time. 

Lastly, exercise, diet and sleep are three mental health pillars supporting neuroplasticity. So, make time for exercise and sleep. Bring healthy foods into your diet to nourish your brain and body.

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