Before you even stretch out your limbs or sip your first cup of tea, let us go through a small experiment, which is by taking a deep breath, closing our eyes, and asking ourselves, ‘What are the three things we are grateful for right now?’
If this feels too simple to make any difference. In fact, it is exactly the way this ritual works. When we begin our day with gratitude, we are quietly shifting the narrative from “What will go wrong?” to “What’s already good?”, where a subtle shift creates a ripple effect through our emotions, mindset, and even our physical body.
Why should we begin with gratitude?
Research shows that gratitude is not just warm and fuzzy, it is grounded in neuroscience, physiology, and psychology, as well. When people practice gratitude regularly, they report more positive emotions, stronger resilience, and improved relationships. Studies have also revealed links between gratitude and behavioural or physiological states like lower anxiety, reduced depression, better sleep, and even healthier heart and blood pressure markers. One meta-analysis found that structured gratitude interventions (even short ones) led to meaningful improvements in life satisfaction, mental health, and fewer anxiety/depression symptoms.
So yes, pressing pause before the day fully sweeps you away and saying “thank you” to something simple that is not a fluff. Rather a tiny but potent investment in how the next hours unfold.
How to design your morning gratitude ritual?
Here is a playful, flexible approach you can tailor to your rhythm (especially useful if you are dialling in from Mumbai, juggling city-life pace and morning traffic in your thoughts too).
- Before your feet hit the floor: While still lying in bed, think of two things. They might be big (“I’m grateful for my family”) or microscopic (“I’m grateful the first pigeon outside my window cooed this morning”).
- Say it out loud or write it down: Research shows the act of writing or verbalizing compounds the effect.
- Notice the feelings behind the gratitude: When you say “I’m grateful for my cup of tea,” emotions such as warmth, comfort, and connection.
- Anchor it with a prompt: For example, “I am alive and have this chance today,” or “I’m ready to see what good shows up.” The prompt becomes your tether.
- Carry the momentum: As you go about your routine, you may be stepping onto the balcony, watching your town wake up to the call for a day, or hearing the city hum. Let your gratitude mindset travel with you.
Why does this work, and how to make it stick?
First, you are shifting attention. Instead of defaulting to chaos, worry, or “what I didn’t finish yesterday,” you are intentionally turning to what is. That difference matters at a neural level. Second, you’re creating a ritual. Rituals invite a sense of meaning, start-and-stop lines in the day, and help the brain switch from autopilot to intention. Third, small wins build a habit. Even if you don’t feel spectacular, “I showed up” becomes your story.
Where can this lead?
- With time, you may feel less drained by morning freneticism and more anchored in presence.
- Your brain begins to recognize “goodness” quicker. The small kindnesses and the overlooked comforts.
- You may notice you sleep better, worry less, and bounce back faster from stress.
- As a bonus, when you carry gratitude into your interactions (at work, at home, in traffic jams), your relationships shift subtly but meaningfully.
So tomorrow morning (or today, if you like surprises), set aside 60-90 seconds. Close your eyes. Name three things and feel them. Let them anchor your first steps into the day. Because the quality of your morning often sets the tone for the whole day, starting with gratitude sets the tone you choose.
Sources Referred-
https://www.shape.com/benefits-of-gratitude-rituals-8364944?utm
https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier?utm
https://positivepsychology.com/gratitude-appreciation/?utm
https://www.calm.com/blog/the-science-of-gratitude?utm
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