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.

 

Would you like to win a Five Minute Journal?

The fantastic people at Intelligent Change have given me a Five Minute Journal to give away in a competition. All you have to do is send an email to caroline@raisethebarlifecoaching.co.uk and let me know why you think you should win a copy. The winner will be announced on the 30th June 2017. Good luck!