February has a way of sneaking up on us. The holiday glow has faded, the New Year’s motivation might be wearing thin, and the days can feel short and gray. It’s that time of year when energy dips, moods slump, and the “February Blahs” can settle in.
But they don't have to. What if I told you that in less than 5 minutes a day, you could dramatically shift your state of mind from Blah to LA-dee-DAH--would you do it?
What if, instead of dragging ourselves through the month, we could reframe it as a time of renewal, a quiet space to nurture joy before the energy of spring returns?
The Power of Gratitude in Shifting Your Mood
When we’re stuck in a funk, our brains naturally focus on what’s wrong—what’s missing, what’s difficult, what’s not going our way. Gratitude is one of the simplest and most effective ways to redirect that focus. It doesn’t erase challenges, but it reminds us that, even in the dullest days of winter, there is beauty, warmth, and goodness to be found.
And the best part? It doesn’t take long.
This simple 5-minute gratitude ritual is designed to quickly shift your mindset, bring lightness into your day, and help you step into a more joyful space—no matter what the weather (or your mood) looks like.
A 5-Minute Gratitude Ritual for Instant Joy
1. Pause & Breathe (1 minute)
Find a comfortable seat, close your eyes, and take three deep breaths. Inhale slowly through your nose, letting your belly expand, and exhale through your mouth with a soft sigh. Imagine letting go of any heaviness, tension, or lingering negativity with each breath.
2. Name 3 Things You’re Grateful For (2 minutes)
Ideally, write them down. They can be big or small, ordinary or extraordinary, but aim for 3 new things every day (which should be easy!). A warm cup of tea, a favourite song, the way the sun hits your window, laughing with a friend. The more specific, the better! Instead of just “I’m grateful for my home,” try “I’m grateful for the cozy blanket that makes my living room feel warm and inviting.”
3. Smile & Share the Wealth (1 minute)
Once you’ve named your "three gratitudes," sit with them for a moment. Let yourself feel the warmth of appreciation. Then, picture sending that energy outward—toward the people in your life, your surroundings, even strangers you’ll cross paths with today.
4. Move with Gratitude (1 minute)
To seal it in, stretch or move your body in a way that feels good. A deep inhale with your arms overhead, a gentle heart opener, or even a quick dance break. Let your body absorb the joy you’ve cultivated.
Carry the Positivity Forward
This practice isn’t about ignoring life’s challenges—it’s about choosing where to direct your attention. The more we train our minds to notice the good, the easier it becomes to feel good.
So, if February has been feeling heavy, try this simple shift for a big inner lift! Five minutes a day. A little gratitude. A little movement. A whole new perspective.
And if you’re joining me in class, you’ll notice we’re making this a theme—stepping into a space of gratitude, lightness, and joy together. Are you in? Let me know—what’s one thing you’re grateful for today?
Today as your class was ending, I thought about 3 things that were making me smile. One was being able to participate, two was thinking of my 15 month old great granddaughter who said the word VROOOM today at day care when sitting in a toy car and third looking at the blue sky and sunshine.