Power of gratitude: How a 5-minute habit can change your mood

Practising gratitude for just five minutes a day can reduce stress, improve emotional resilience, and strengthen relationships at work and home. (Image: Pexels)

In a world that moves fast, most of us begin our day checking notifications, mentally listing deadlines, or replaying unfinished conversations. Gratitude, though often dismissed as a feel-good buzzword, offers a powerful reset. Practised consistently (even for five minutes a day), it can shift your emotional baseline, improve mental health, and quietly transform how you relate to others at work and in your personal life.

Why gratitude changes your mood

At its core, gratitude is the practice of noticing and appreciating what already exists, rather than fixating on what’s missing. Psychologists have long observed that people who regularly practise gratitude experience lower levels of stress, anxiety, and depressive thinking. This is because gratitude nudges the brain away from its default negativity bias.

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Gratitude works because it interrupts mental noise. When you focus on appreciation, even briefly, the nervous system begins to relax. Heart rate slows, breathing becomes deeper, and stress hormones such as cortisol reduce. Over time, this creates a more stable emotional state. Instead of reacting sharply to daily irritations, you develop greater emotional resilience. Five minutes of gratitude in the morning can set a calmer tone for the day, while practising it at night can reduce overthinking and improve sleep. Many people notice that they feel lighter, less reactive, and more present.

The impact on relationships and work life

Gratitude doesn’t just change how you feel; it changes how you interact. In professional spaces, expressing appreciation fosters trust and cooperation. When colleagues feel seen and valued, communication improves and conflict reduces. A simple acknowledgment of effort, rather than only outcomes, can strengthen workplace relationships significantly.

In personal life, gratitude deepens emotional intimacy. Acknowledging your partner, friends, or family members for small, everyday gestures builds warmth and connection. Over time, it shifts relationships from expectation to appreciation, reducing resentment and misunderstandings.

How to practise gratitude daily

The beauty of gratitude lies in its simplicity. It doesn’t require special tools or long rituals, just intention. One of the most effective methods is gratitude journaling. Each day, write down three things you’re grateful for. These don’t need to be dramatic milestones; they can be as simple as a good cup of coffee, a kind message, or a quiet moment to yourself.

Another powerful exercise is gratitude reflection. Set aside five minutes, close your eyes, and mentally replay one positive interaction or moment from the day. Notice how it made you feel and sit with that emotion -- it helps anchor positive experiences more deeply in memory.

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Simple gratitude techniques to include in your routine

• Morning gratitude check-in

Before reaching for your phone, name one thing you’re looking forward to or appreciate about your life.

• Gratitude pauses

During stressful moments, pause and identify one thing that’s still going right.

• Appreciation messages

Send a short thank-you note or message to someone who helped you, professionally or personally.

• Body gratitude

Acknowledge what your body allows you to do each day, shifting focus from appearance to function.

• End-of-day reflection

Think of one moment that brought ease or comfort before sleeping.