I’ve used various journals throughout my adult life, and no matter how beautiful they looked, I’ve never been consistent with writing down my feelings daily.  This never deterred me from trying again and again with a new journal at the beginning of each New Year.  The year would begin with great delight and anticipation as I convinced myself that I would make my journaling work that year.  I loved the look, feel and smell of a new journal, and unfortunately, this excitement would only last until February.  I’m too embarrassed to mention the number of brand-new journals that I’ve started but didn’t complete, and yes for some strange reason I keep them.  The stack is enormous.  This was my pattern every, single, year until I discovered the Five Minute Journal.  I was given a copy when I participated in a mindfulness fundraising event in 2019. 

I started writing in this journal on January 1st, 2020, and continue to journal most days. I have to admit that I have missed the odd day and one time I didn’t write in my journal for a whole week.  Other than that, this is the most consistent I’ve ever been with daily entries.  

What makes the Five Minute Journal so different and doable, especially for someone like me who can quickly run out of steam over new plans?    

It’s called the Five Minute Journal for a reason because you only need 5 minutes a day to write, with the occasional extra few minutes if you are struggling to fill in the sections.  Only 5 minutes was a huge selling point for me and who can’t find 5 minutes a day to do something that will make you more productive and happier!    The brevity and the prompts are what makes it work for me.  

The journal is broken up into two sections: a morning and night routine, so your 5 minutes are divided.  The morning consists of prompts for gratitude, 3 things to make your day amazing, a daily affirmation, and the day ends with some self-reflection; 3 amazing things that happened that day and how could you have made the day even better.

The layout also includes inspiring quotes, and a weekly challenge, for example, “Choose one day this weekend to go completely technology-free.”  

Finding things to be grateful for every day does change your perspective.  I’m a firm believer that the more you can express gratitude; the more life will bring you experiences to be thankful for.  The section “What would make today great?”  acts as an accountable to-do list for me, and when I know that I’ve listed things that I would like to complete that day, I'm more likely to do them.  It’s a great feeling at bedtime to see that you’ve accomplished what you put down on paper in the morning.  

The Five Minute Journal is built on principles of positive psychology.  The journal has been created by combining practice elements that can make a difference in our life.   Feel higher levels of positive emotion, more joy, optimism & happiness; feel less anxiety, loneliness, and isolation.

The Five Minute Journal lasts for 6 months of daily journaling. A simple and effective way to get focused in a way that you will actually stick with week after week.

Be well.

Anita

“We are what we repeatedly do.  Excellence, then, is not an act, but a habit.   ~Aristole