1. Introduction

• Ever noticed how one small good thing can turn your whole day around? Gratitude is one such magic thing. It is something more than just saying “thank you.”
• In the book Atomic habits, the author mentions the science backed benefits of keeping a new habit small and doable. The idea of a 5-minute daily practice aligns perfectly with it.

2. The Science Behind Gratitude

• Neuroscience: Gratitude activates the brain’s reward system, releases dopamine and serotonin. These are hormones that contribute to brain in a way that we feel happy.
• Psychology: It is arguable that the life’s goal is to pursue happiness. In a deep research on the longest living humans in the book Ikigai, the people share that they find contentment in having a purpose to the day. So then, you could find contentment at any point in life. Contentment can exist even when you are not happy. Gratitude offers one way to get there.
• Neuroplasticity – practising gratitude literally rewires the brain to notice gains in life more easily. Neuroplasticity is the ability of brain to grow through learning and experiences. Practising gratitude enables the brain to see the positives where possible.

3. Why 5 Minutes is Enough

• Movies show mad geniuses dedicating their entire day into research or art. It is a myth that one needs several hours everyday to learn something new. Slow learning also counts. Slow growth is better than No growth. In effect, it is enough if we can start a habit and pursue it with consistency even in small doses.
• Habit stacking is another concept popularised by books like tiny habits. Here is an example of how one can stack gratitude journaling on top of existing habit- “After I brush my teeth in the night, I will write the things I am grateful for.”
• Through my years of running, I can confidently share the benefits of consistency over time. To be a marathoner, I didn’t have to run 42km everyday. At least three days of short runs around 5km kept my muscle memory alive.

4. The 5-Minute Gratitude Practice (Step-by-Step)

1. Set the scene – choose a quiet space, notebook or phone app. I personally prefer a journaling app. I am able to transition between gratitude journaling and regular journaling seamlessly that way.
2. Write down three things you’re grateful for. It can be more than three. It can be big or small. It can be people, thing, movie, etc.
3. Add one sentence explaining why you’re grateful for each of them. I keep it short.
4. Close your eyes for few seconds and imagine one of those moments. Feel the happiness it brought you.
   

Leave a comment once you have tried these steps.