The 2-Minute Gratitude Boost
“Here’s the deal: Gratitude doesn’t have to involve elaborate journaling or long, heartfelt letters.”
Gratitude—it’s the thing we all know we should practice but often forget about when life gets busy. But here’s the deal: Gratitude doesn’t have to involve elaborate journaling or long, heartfelt letters. In fact, the research has shown us that a quick two minutes is all it takes to shift a child’s (or your own) mindset from stressed to grateful—and maybe even happy.
Let’s talk about how you can sneak this little gratitude practice into your day and why it’s worth it. Spoiler alert: It’s easier than convincing your kid to eat their vegetables.
Applied Hope Tip #1: Keep It Simple—One Thing at a Time
Gratitude works best when it’s specific and manageable. Asking kids for one thing they’re thankful for helps them focus without feeling overwhelmed or pressured to be “deep.”
How to Do It:
Ask during a natural pause in the day, like at breakfast, before bed, or during a car ride: “What’s one thing that made you smile today?”
For younger kids, get creative: “What’s one thing that made you say ‘Yay!’ today?” (Cue adorable answers about pets, snacks, or recess.)
Why It Works:
Gratitude shifts focus to the positive, activating parts of the brain associated with happiness and emotional regulation. By honing in on one thing at a time, kids (and adults!) train their brains to recognize and appreciate small moments of joy, building a more optimistic outlook over time.
Applied Hope Tip #2: Make It a Game
Sometimes kids need a little nudge to get into the gratitude groove. Turning it into a fun activity makes it feel less like homework and more like a game.
How to Do It:
Play “Gratitude Ping-Pong”: Take turns sharing one thing you’re grateful for until you run out of ideas—or someone gets silly.
Create a “Gratitude Jar”: Keep a jar and some scraps of paper handy. Each day, everyone in the family writes down one thing they’re thankful for and adds it to the jar. (Bonus: You can read them all together at the end of the week or month!)
Why It Works:
When gratitude becomes playful, it feels like a treat rather than a task. Kids are more likely to stick with it, and you’ll probably find yourself having more fun than expected too.
A Finishing Touch:
Gratitude doesn’t need to take a lot of time to make a big impact. Those two minutes of thankfulness can set the tone for the rest of the day, helping kids (and you!) feel more positive, connected, and resilient.
So, take two minutes today. Whether it’s a quick “What made you smile?” at the dinner table or a playful round of Gratitude Ping-Pong, start small and keep it simple. You might just find that gratitude is the boost you didn’t know you needed—and your kids will thank you for it someday.
Or, as one wise kid might say, “I’m thankful for two extra minutes of bedtime because we were busy being grateful!” And really, who can argue with that?