In a world that often feels like it’s spinning faster every day – with meetings, deadlines, school drop-offs, sports practices, and dinner to make – it’s easy for families to feel stretched thin. Parents are trying to give their best both at work and at home, but instead, many feel like they’re constantly falling short on both fronts.

Here’s the good news: Winning at work and home isn’t about doing more, it’s about doing the right things consistently. One powerful yet simple practice can help you create connection, boost morale, and build emotional resilience where it matters most. It’s called the 5-Minute Habit – and it might just be the secret weapon for today’s busy families.

This daily habit consists of just three short steps. Whether you do it at the breakfast table, during the school drop-off or at bedtime, these five intentional minutes can transform your family dynamics and even make you a better employee or leader at work.

Let’s break it down:

I. Start With Gratitude

A thankful heart shifts your perspective.

Gratitude isn’t just polite – it’s powerful. According to research from the Greater Good Science Center at UC Berkeley, people who practice gratitude consistently report better physical health, fewer aches and pains, improved sleep, and increased feelings of happiness and optimism. Gratitude has even been linked to reduced stress and anxiety.

So why not start your day by asking your kids (and yourself), “What’s one thing you’re thankful for today?” You might hear answers like, “I’m thankful for pancakes,” or “I’m thankful my teacher moved the test,” but that’s okay. The point isn’t to curate deep answers – it’s to cultivate a grateful mindset.

When parents model gratitude, it teaches children how to focus on what’s right instead of what’s wrong. That simple shift in perspective can change the entire emotional atmosphere of your home.

II. Share One Win and One Challenge

Open communication builds trust at work and home.

Too often, families only communicate around logistics – “Did you do your homework?” or “What time is practice?” But what if, for just a few minutes a day, you invited meaningful connection?

The second part of the 5-Minute Habit is sharing one win and one challenge from the day. It creates a natural rhythm for open communication, honesty and empathy. At work, leaders who do this with their teams see higher employee engagement and retention. At home, it builds trust between parents and kids – especially as children enter the tween and teen years.

Why is this so effective? Because it normalizes both success and struggle. It tells your kids, “It’s okay to talk about what’s hard – and we’re here to celebrate what’s good, too.”

Research from the Harvard Study of Adult Development (the longest-running study on happiness and well-being) found that strong relationships are the single biggest predictor of life satisfaction and success. Talking about wins and challenges helps create those deeper connections.

Illustration: A working mom of three shared how her “win and challenge” routine at dinner became the highlight of her day. “It helped my husband and I connect with our kids in ways we never expected. We learned about school drama, sports frustrations, and even their proudest moments. We feel like a team again.”

III. End With Encouragement

A simple word of affirmation can change someone’s day.

We live in a noisy, critical world. Kids hear messages all day about who they should be. Employees face pressure and performance reviews. Parents often feel like they’re never doing enough. But encouragement? It breathes life into weary hearts.

Ending the 5-Minute Habit with a word of affirmation reminds your child – or your spouse – that they are seen, loved and valued.

This could be as simple as:

• “I’m proud of how you handled that situation.”

• “You’re so creative – never stop using that gift.”

• “I love how hard you work, even when it’s tough.”

At work, leaders who offer regular praise see greater employee performance. At home, words of affirmation build confidence and emotional security in kids. According to Dr. John Gottman, a renowned marriage and family researcher, healthy relationships have a 5:1 ratio of positive to negative interactions. Encouragement helps you maintain that ratio – and create a culture of honor in your home.

One parent shared with me recently that their teenage son, who usually shrugged off compliments, quietly taped a sticky note above his desk. It read: “You’re stronger than you think.” His mom had written it on a whim. But to him, it meant everything.

Small Habit, Big Results

The beauty of the 5-Minute Habit is that it’s not overwhelming. It doesn’t require hours of planning or another app on your phone. It just requires intentional presence.

Five minutes a day can:

• Strengthen emotional connection in your family

• Improve communication and trust

• Set a positive tone before school or bed

• Increase your own sense of gratitude and peace

In a world that glorifies hustle, this small habit helps you prioritize what matters most.

So tomorrow morning – or tonight before bed – try it. Start with gratitude. Share one win and one challenge. End with encouragement.

Because five minutes a day could be the difference between just surviving…and truly thriving.

Rodney Gage is a family coach, podcaster, author, speaker and the founding pastor of ReThink Life Church, which meets at Lake Nona High School. His passion is to help families win at home and in life. To learn more about how you can get a copy of his new book called Why Your Kids Do What They Do, go to www.thewinningfamily.com or ReThinkLife.com.