How to Use Gratitude to Boost Your Mood in 5 Minutes (+ November Free Wallpaper Download)

Feeling a little off today? We all have those moments when the world feels heavier than usual, but here’s a secret: you can turn it around in just 5 minutes.

The magic ingredient? Gratitude. It’s one of the most powerful tools we have to shift our mindset, lift our spirits, and boost our mood—quickly.

Here’s how you can use gratitude to transform your day in just 5 minutes.

1. Start with a Deep Breath (30 seconds)

Before diving into gratitude, pause. Take a deep breath in, hold it for a moment, and exhale slowly. Do this a couple of times. This simple action calms your nervous system, resets your mind, and gets you ready to focus on the positive.

Try closing your eyes to enhance the effect and give yourself a quick mental reset.

2. List 3 Things You’re Grateful For (2 minutes)

Grab a  daily gratitude journal , open a notes app, or just say it out loud: What are three things you’re grateful for right now? These don’t have to be huge, life-changing things—small wins count too. Did you have a cozy cup of coffee this morning? Are you healthy and breathing? Did you get a smile from a stranger today?

Gratitude doesn’t have to be fancy. It’s about acknowledging the little blessings that often go unnoticed. By focusing on the good, you shift your attention away from stress and negativity.

3. Feel the Gratitude (2 minutes)

This is where the magic happens. After listing your three things, take a moment to truly feel the gratitude. Close your eyes, and let the warmth of those moments wash over you. Imagine each thing you’re thankful for lighting up your heart. The more you immerse yourself in the feeling, the more your mood will lift. It’s not just about writing the words; it’s about experiencing the emotions that come with gratitude. That’s where the true power lies.

4. Spread Gratitude (30 seconds)

End your 5-minute gratitude session by spreading it. Send a quick text to someone you appreciate, telling them why they’re amazing. Or, give a compliment to someone nearby. Sharing gratitude not only boosts your mood but lifts others too. The positive vibes you send out have a way of coming back to you.

💡 Remember: Gratitude rewires your brain!

When you focus on the good, your brain starts to release dopamine and serotonin, the “feel-good” chemicals. It’s like giving your brain a mini-mood-boosting workout. In just 5 minutes, you can go from feeling “meh” to feeling motivated and energized.

While you start living your life being grateful take this November affirmation + intention (write it or repeat it out loud):

"The universe is infinite and abundant."

How to Set the Wallpaper as Your Desktop Background

How to Set Up (Mac Users):

1. Download this file: Click Here.
2. Save the file to the Pictures folder on your Mac.
3. Click the Apple Menu and select System Preferences.
4. Go to Desktop & Screensaver.
5. In the left panel, go to Folders > Pictures.
6. Select the downloaded image.
7. Look at the wallpaper and repeat the affirmation aloud three times daily.

OR

1. Download this file: Click Here.
2. Save the file to a preferred folder.
3. Open the folder and right-click on the downloaded file.
4. Select Set Desktop Wallpaper.
5. Look at the wallpaper and repeat the affirmation aloud three times daily.

How to Set Up (PC/Windows Users):

1. Download this file: Click Here.
2. Click the Windows icon on the bottom of the screen.
3. Select Settings > Personalization.
4. Click on Background.
5. Set the dropdown to Picture and click Browse beneath the images that appear.
6. Select the downloaded file.
7. Look at the wallpaper and repeat the affirmation aloud three times daily.

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