“When you’re born it’s like a fresh, white powder of snow, and as you go through life tracks are made,” says Ikonn. Negative thought patterns develop because it’s easy to follow the same path over and over. In order to flip your unconscious mind, you must actively engage in positive thinking. “Of course, just buying a journal isn’t enough,” he says. “You wouldn’t buy a gym membership, workout once or twice, and expect to be a leaner, more buff version of yourself overnight.”

Ikonn likens gratitude journaling to brushing your teeth. “You have to maintain the daily habit,” he says. Having a physical journal beside your bed acts as a trigger. There is a strong correlation with writing down your goals and actually achieving them. The practice of gratitude journaling means you’re already closer to reaching your goals than if you were just thinking it. Everyone’s practice is unique, but Ikonn estimates that it takes about six months to develop positive thinking patterns.

Every morning ask yourself, “What will I do to make today great?” You’ll guide your mind to set expectations for the day and acknowledge that you’re in control of your own happiness. External factors, like the weather or if someone is rude, doesn’t impact your overall happiness, explains Ikonn. Instead, it’s rooted in your reactions. Ikonn, who immigrated to Toronto when he was ten, dealt with the deaths of loved ones as a teenager. “There was grief and obstacles I had to overcome, and as I was coming into adulthood it was the idea of gratitude that helped me look at life in a new way,” he says. Anyone can feel like a victim, but changing your mindset can give you the awareness to know that you’re in control.

Humans have an insatiable appetite for growth, innovation, and evolution. But without self-reflection we begin to overlook everything we have to be grateful for. On a recent British Vogue episode of "In The Bag", A-lister Emma Watson revealed she’s been using The Five-Minute Journal for the last year. She’s one of many well-known figures to proclaim a love for gratitude journaling. Once you achieve financial freedom and a certain level of success, it’s even more important to pause and reflect. You can have incredible relationships, good health, and a successful career, but Ikonn stresses that without gratitude for those things, you’ll feel unfulfilled. Once you cultivate appreciation for yourself and the small things in your life, it’s easier to find purpose.

Over time we start to disregard the work it takes to create convenience in our society. You wouldn’t be able to enjoy everyday comforts—like a great cup of coffee in the morning—without many people coming together and working hard. “I have a friend who brings chocolates with her whenever she’s flying, and she thanks each flight attendant for doing their job, so that she can travel and get to her destination that day,” says Ikonn. Many people go through life making important contributions, but they aren’t shown genuine appreciation. As we develop gratitude, we begin to see all the little things that we are thankful for. When we turn those positive thoughts into actions, we connect on an emotional level and amplify positive feelings in ourselves—and others.

Social media plays a role in modern anxiety. It’s easy to feel unsatisfied with your own life when you’re constantly comparing it to the lives of others on your feed. But according to Ikonn, the platforms we spend much of our leisure time scrolling through also have the power to influence progress. “Any time we acknowledge something positive in our culture, like what we’re thankful for, it’s a chance to raise awareness and spread gratitude,” he says. What’s important is shifting the conversation from putting value on material possessions and signifiers of wealth to more meaningful connections. Simply put, it’s about focusing on the good.