Building Lasting Change One Step at a Time | July 2026 Newsletter
Welcome to the July newsletter from Good Counsel Therapy!
This month, we're exploring how to stay consistent when progress feels slow and why meaningful change is often built through small, repeated actions rather than moments of motivation.
If you've been feeling discouraged by the pace of your growth or healing journey, I hope this month's message offers encouragement, perspective, and practical tools you can apply in everyday life.
Inside this Month's Issue:
Why Slow Progress Still counts: Read It
Habit Formation and Building Lasting Change: Read More
Don't forget to Leave a Review
Free Download:
What Am I Feeling & What Triggered It?
Life transitions can stir up unexpected emotions, even positive ones. This free mindfulness reflection worksheet helps you slow down, name your feelings, identify possible triggers, and respond with more compassion and less self-judgment.
Mental Health Tip:
Gratitude Journal and Why It's Helpful
A gratitude journal is a simple way to intentionally shift some of that attention toward what is going well.
So, does it actually work?
Research suggests that regularly practicing gratitude can support psychological well-being and may reduce symptoms of anxiety, depression, and stress. A 2023 systematic review and meta-analysis of 64 randomized clinical trials found that gratitude interventions were associated with better mental health, more positive mood, and fewer symptoms of anxiety and depression.
There is also emerging evidence that gratitude practice may influence how the brain responds to experiences of gratitude and giving. In one study, participants who practiced gratitude writing showed greater neural sensitivity to gratitude three months later, particularly in the medial prefrontal cortex.
Try This:
At the end of each day, write down 3 things you are grateful for. They don't have to be big- your morning coffee, a good conversation, a funny moment with your kids, or simply having a few quiet minutes to yourself all count.
The goal isn't to ignore the difficult parts of life. It's to train yourself to notice that the difficult parts aren't the only parts.
Try it consistently for a few weeks and see what you notice.
New Blog!
Progress does not always happen as quickly as we expect. In this month’s blog, learn why consistency matters more than motivation, how small repeated actions create lasting change, and practical ways to stay committed even when results feel slow.
Featured Resource:
Interested in learning more about the science behind consistency, habits, and behavior change?
Explore these research-based resources:
This study found that habits develop through consistent repetition and environmental cues rather than relying on motivation alone. It also challenged the common "21-day habit" myth and showed that habit formation often takes longer than expected.
Habit Formation and Building Lasting Change How are Habits Formed: Modelling Habit Formation in the Real World (Lally et al., 2010)
