The Five Minute Journal

The Five Minute Journal is your secret weapon to focus on the good in your life, become more mindful, and live with intention. With a simple structured format based on positive psychology research, you will start and end each day with gratitude. Side effects may include: increased happiness, better relationships, and becoming more optimistic. You have been warned.

The Five-Minute Journal website is https://www.intelligentchange.com/products/the-five-minute-journal

The simplest thing you can do to start your day happy

A daily journal can help you to recognise the joy in everyday life. Other benefits include:

  • Begin the day right: When you start the day on the right note, things automatically start to fall in place every day.
  • Cultivate Gratitude: Gratitude is the opposite of depression and anxiety. It’s the conscious experience of appreciation of the gifts in our lives and the results are tangible.
  • Reflection: Ending the day on the right note can be essential to a good night’s sleep, eliminating negative thought loops and learning more about yourself.

The five minute journal is a structured format to boost your happiness in 5 minutes a day. Here are the questions in the journal and some examples of my answers:

1) I am grateful for…
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Example of my answers a) Blue sky and sunny weather b) Early mornings to myself c) Spending quality time with my husband.

2) What would make today great?
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Example of my answers a) Walking 20,000 steps b) Having a great first session with a new client c) Finishing my book

3) Daily affirmations. I am…
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Example of my answers: I am confident, I am happy, I am motivational, I am inspiring, I am positive, I am determined, I am helpful

Even if you just go through the exercise above in your head, it is such a wonderful way to start the day. Then at the end of the day, here are the questions:

1) 3 Amazing things that happened today…

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Example of my answers: A new client has signed up to work with me, written a blog post, finished my vision board.

2) How could I have made today even better?

Example of my answer: Planned my day the night before, reduced my time on social media.

What a great way to end the day, focus on the positives and think about how you could have improved your day, so you learn from things that didn’t go so well.