No workout, no supplement, only 5 minutes: Celebrity nutritionist shares 1 simple practice that may improve happiness, sleep and emotional health

Modern life can make it easy to focus on deadlines, worries and everything that still needs fixing, leaving little room to notice what is already going right. Yet, small daily habits can sometimes have a meaningful impact on how people feel, rest and cope with stressful periods. From emotional wellbeing to sleep and physical health, researchers have explored how simple changes in mindset may influence overall wellness. Celebrity nutritionist Luke Coutinho has now highlighted a five-minute gratitude practice on his X-handle, pointing to research that found notable benefits among people who regularly focused on things they appreciated.

What research found

Researchers from the University of California, Davis and the University of Miami divided participants into 3 groups for a 10-week study. One group recorded their frustrations, another wrote about neutral experiences, while the third focused on things they felt grateful for.

At the end of the study period, the gratitude group reported several positive changes. Participants appeared happier, experienced better sleep and exercised more regularly. The group also showed improvements in certain aspects of physical health, suggesting that regularly reflecting on positive experiences may have benefits beyond emotional wellbeing.



Coutinho said he follows the practice himself and has introduced it to people within his community and patients over the years. According to him, it has also been used by people dealing with grief, health challenges, burnout and other particularly difficult phases of life.

Why gratitude may help

Gratitude may influence the brain and nervous system in ways that support emotional balance, explains Luke Coutinho. The practice is associated with activity in areas involved in positive emotions and may also help lower cortisol, the hormone associated with the body's stress response.

With regular practice, this can potentially help the nervous system move away from remaining in a heightened stress state. That shift may create greater room for calmness, recovery and clearer thinking.

Another possible benefit comes from repetition. By deliberately noticing positive experiences every day, people may gradually train their attention to recognise what is going well instead of automatically concentrating on problems. Over time, this could encourage a more solution-focused approach when dealing with challenges.

How to practise gratitude daily

As per Luke Coutinho, the exercise does not require a complicated routine or a large time commitment. A person can simply set aside five minutes each day and use a timer to stay consistent. During those 5 minutes, you can write down 5 things you genuinely appreciate.

These could be as ordinary as being able to breathe comfortably, enjoying a meal, getting enough sleep, having a meaningful conversation or spending time with parents. Coutinho recommends making the entries specific rather than relying on the same general statements each day. Thinking of different things to appreciate can encourage greater awareness of small, positive moments in everyday life