How to Reprogram Your Mind with Gratitude

The 4-Minute Practice That Changes Everything

Author

Amir Lehrer
January 09, 2025

Shalom,

We’ve finally made it—4-Minute Gratitude is live! I know it’s a little later than planned, but I couldn’t be more excited to share this with you. From the initial idea to beta testing and setting up the program itself, this has been a labor of love. Now, it’s ready for you and your friends to experience.

This week’s newsletter is all about 4-Minute Gratitude. But don’t worry—this isn’t just an advertisement for my program. I want to take you through my personal journey of reprogramming my mind to be more positive and grateful. I’ll also show you how you can take small, meaningful steps toward the same transformation, even if you don’t join the program. Whether it’s the weekly activity, the weekly challenge, or just taking a moment to reflect, the most important thing is to take that first step. Hashem always meets us the rest of the way when we do.

I’m also excited to share something new this week. I’ve been writing divrei Torah on the parsha on my website, and I’ll be including them here for you to enjoy or share at your Shabbos table.

As always, if you have any questions or need help, feel free to reply to this email. I’m here for you.

Thank you for being a part of this journey. I’m so grateful to have you here.


Amir

How to Reprogram Your Mind with Gratitude: The 4-Minute Practice That Changes Everything

Have you ever found yourself stuck in a loop, focusing on what’s wrong instead of celebrating what’s right?

For years, that was me. If something didn’t go as planned, it would consume my thoughts. I could have a hundred things going well, but one small problem would grab my attention and pull me down.

But then, something changed.

As I worked on deepening my connection with Hashem, I realized that I was missing so much of the beauty in my life. Every morning, Hashem gives me the gift of waking up—of seeing, hearing, breathing, walking, and feeling. I’m surrounded by family, friends, and a community, yet my mind would still focus on the imperfections.

And then, one day, my wife shared a story that opened my eyes even further.

A New Perspective

She told me about two friends of hers who had waited years for the blessing of a child. When Hashem finally blessed them with a baby, their lives completely changed.

Travel, for instance, was no longer the simple, carefree process it had been. Packing for a flight now meant preparing bottles, diapers, clothes, and toys. Trips that once took minutes to plan now required lists, schedules, and coordination. It wasn’t easy anymore, but they wouldn’t trade it for the world.

Listening to her story, I couldn’t help but think: How often do we appreciate the simplicity of life before it changes? The ability to get up and go, to travel lightly, or to live without the weight of extra responsibility? It’s human nature to take these things for granted until they’re gone.

But Hashem wants us to see these blessings now, in the moment, not just in hindsight.

The Blank Canvas

This reminds me of a story from my high school days. My dean described a piece of art: a completely blank canvas with a single black dot in one corner.

“What do you see?” someone asked.

“The dot,” people said.

Exactly. We all focus on the dot. The vast, beautiful blank canvas goes unnoticed.

Isn’t that how we view life? We fixate on the imperfections, the struggles—the “dots”—and completely miss the blessings that surround us.

This mindset isn’t just a habit. It’s deeply ingrained. Research shows that over 80% of our thoughts are negative. Our minds are wired to spot the problems, but with Hashem’s help, we can reprogram ourselves to see the blessings instead.

My Journey to Gratitude

A few years ago, I decided to try something new. Every day, I started saying “Thank You Hashem” whenever I noticed something good. At first, it felt small and insignificant—like noticing the sun shining or a good cup of coffee.

But over time, something incredible happened.

I began to notice the small miracles all around me—the warmth of the sun on my face, the laughter of my children echoing through the house, the simple joy of breathing deeply. Each moment felt like a gift waiting to be unwrapped.

Gratitude helped me reprogram my brain. Instead of focusing on the negatives, I started seeing blessings I had overlooked for years. The ability to walk, see, breathe—each one became a treasure.

The 4-Minute Gratitude Practice

As I worked to cultivate gratitude in my own life, I realized that the key to reprogramming my mind was consistency. But like most people, I didn’t have hours each day to reflect deeply. That’s when the idea for the 4-Minute Gratitude Program was born.

Here’s how it works:

  1. Daily Torah-Inspired Gratitude Prompts: Start each morning (six days a week) with a gratitude-focused message, including a special Shabbos-themed prompt every Friday.

  2. Quick and Impactful Reflection: Dedicate just 2-5 minutes to a simple exercise that helps you recognize and appreciate the blessings in your life.

  3. Deepen Your Emunah and Joy: Each prompt encourages you to reframe your perspective, see Hashem’s kindness in your day, and strengthen your connection to Him and the people around you.

Why the 4-Minute Gratitude Program Works

One of the biggest challenges with practicing gratitude is knowing where to start and finding new things to appreciate daily. That’s where the 4-Minute Gratitude Program makes all the difference. We provide you with daily prompts inspired by Torah values, so there’s no need to struggle to come up with ideas on your own. Each day, you’ll join others around the world who are reflecting on the same prompt, creating a sense of unity and shared purpose.

But it doesn’t stop at thinking. Gratitude becomes more powerful when you say it out loud, write it down, or discuss it with others. These steps help you internalize the message, making it a part of who you are. With just a few minutes a day, you’ll reframe your mindset, deepen your connection to Hashem, and see the blessings in your life more clearly than ever.

A Challenge for You

Tomorrow morning, as you wake up, take a moment to notice your breathing. Feel your heart beating, your lungs filling with air. Think about how effortless it feels—and how miraculous it truly is.

Now say, “Thank You Hashem.”

This one small moment could change the course of your day. And if you do it again tomorrow, and the day after that, you’ll start to notice something amazing: Life becomes brighter, richer, and more meaningful.

Join the Gratitude Revolution Today

With just 4 minutes a day, you can reprogram your mind to see Hashem’s blessings everywhere. You’ll receive daily prompts rooted in Torah values, connecting you with others around the world who are reflecting on the same ideas.

This isn’t just about thinking—it’s about experiencing. Say it out loud, write it down, or share it with someone you love. Each step helps you internalize gratitude and bring more joy, kedusha, and connection into your life.

Sign up now and take the first step toward a life filled with more meaning, positivity, and bracha.

Activity for the Week:

  1. Think of something small that you rely on every day—like your ability to breathe, a hot cup of tea, or even your shoes.

  2. Spend 2-4 minutes reflecting on how this enhances your life. Imagine what life would be like without it.

  3. Say “Thank You Hashem” for this gift.

Write down your reflections or share them with a loved one to solidify the experience.

Weekly Challenge: Take the 4-Minute Gratitude Challenge

If you’re not quite ready to sign up for the full program, do yourself a favour and take the 4-Minute Gratitude Challenge, a two-week opportunity to experience the power of gratitude in your life.

Each day, I’ll be sharing a simple, guided prompt to help you recognize and appreciate the blessings in your life. You can find these daily prompts on:

But here’s the important part: action is key. Simply reading the prompts won’t create the shift you’re looking for. The real change happens when you commit to the practice, even for just a few minutes a day.

Hashem wants us to take the first step. When we show our willingness to work on gratitude, He meets us with even more blessings and clarity.

Why not give it a try? Follow along on Instagram, Facebook, or WhatsApp and see what two weeks of focused gratitude can do for you. It’s a small commitment, but it could make a big difference in your outlook, your connection to Hashem, and your overall happiness.