What is the 5 minute journal
The five minute journal is a mix of both a to-do list and a gratitude journal, consisting of 5 simple questions for you to answer every day, these 5 questions are split up into 3 questions to ask yourself in the morning and 2 questions to answer before you go to bed. The concept revolves around some key basic elements of positive psychology and that’s why it’s known as the happy journal. This quick and easy Journaling technique will leave you happier and more productive in roughly 5 minutes – hence the name.
How it works
They say that the five minute journal is like a toothbrush for the brain, cleaning each individual cell of all the negative thoughts and replacing them with positive ones, allowing you to live in the present moment without criticizing it.
In a world full of negative news, long working hours and mental health stressors on the rise, using the five minute journal every day, acts as a mood booster that will help point out the little blessings to make you smile each day, create direction in your life, and track your progress.
The first brush happens in the morning. Preferably as soon as you wake up from a good night’s sleep, you will answer your first 3 prompts inside of your journal, which are:
- What are you grateful for?
- What would make today great?
- Daily affirmation, I am…
By answering these prompts, it will support your gratitude for the little things in life and bring awareness to the actionable steps you can take in your life to get to where you want to be. This practice will put you in a positive mindset and ensure that you begin each day with purpose. We’ve already elaborated on how important it is start your morning off on the right foot in our morning routine blog
and the 5 minute journal should definitely be a part of your daily habit.
At night, before you go to bed, you need to brush your brain for the last time of the day, to get rid of any plaque that has built up and prepare yourself for tomorrow. This is done by answering 2 questions:
- What amazing things happened today?
- How could you have made the day better?
No matter how your day actually went, these questions will allow you to offload your thoughts on to paper, leaving you much more relaxed and able to sleep and it also gives you a task to complete, for when you wake up in the morning.
In as little as a week, the five minute journal allows you to appreciate life more and counter the automatic negative thought loops that your monkey mind plays over and over again in your head.
The five minute journal is great but…
The five minute journal is great but, do you want to know what’s even better? The app! Not only is it cheaper but, your phone sits in your back pocket all day so, why don’t you use it for something productive?
With the five-minute journal app, you get exactly the same questions as you do with the physical product but, it’s quicker and easier to use. If you’re an always on the go, fast paced lifestyle entrepreneur, I strongly suggest that you download the app!
Benefits of using the five minute journal app
1. It’s a simple and effective way to be happier every day
It’s been proven
time and time again that looking at the world in a positive light, can dramatically increase feelings of happiness and joy in all of us. With the motivational quote at the top of your phone and the positive affirmation that you write daily, you’re bound to start feeling happier every single day.
2. Based on proven positive psychological research
For so many years psychologist have focused on the negatives of human nature but, thankfully towards the end of the 20th
century, positive psychology was born! With the help of researchers such as Martin Seligman, David Myers and Robert Emmons, just to name a few, we now have a better understanding of what makes us happy. All of the academic jargon
about how gratitude journals are beneficial to you, has been simplified in the five minute journal app and put into actionable steps you can implement into your daily routine!
3. Trackable qualitative data
By simply writing down your thoughts and your feelings into your journal, you can track how your days are going and begin to notice patterns that may be having an impact on your life. You can look back over days weeks, months, or even years and see the progression in your life from the things that you wrote.
4. Quick and easy to use
Are you one of them people who think journaling is a waste of time or you don’t think it’s a waste of time but, you haven’t got the 30 minutes a day to sit down and write out your thoughts and feelings, like you have to with most journals? Well, that’s where the five minute journal comes in handy. The clue is in the name, it literally takes 5 minutes, or less to answer the questions inside. Even the creators describe it as the journal for people who don’t write journals and I couldn’t agree more.
5. Easy to stay consistent
Because answering the questions inside of your five minute journal is such an easy task to complete, staying consistent is not a problem at all, you don’t even have to think about it. Behavioral science has shown us that making decisions uses your energy but by using your habits every day, you can avoid decision fatigue. One more thing is that you can always turn your notifications on to remind you to use the 5 minute journal app so, you’ll never miss out.
Tips for using the five minute journal
Use every day
When it comes to building habits, the best way to form them is by implementing them into your everyday life. By challenging yourself to stay committed to doing your journal daily, it will help you stay consistent to achieving your goals.
After a few weeks, writing the same thing day-in and day-out can become very repetitive and can leave you unmotivated to get up every morning and start writing. Instead of taking ages to try and think of a new thing that you are grateful for or your affirmation, to change it up a little bit, you could go into more depth for example, instead of “I am grateful for my family” you could put “I am grateful for my family because they have supported me throughout my life.”
Read out loud
After writing your answers to all of the questions in the 5 minute journal, a great way to ingrain them deeper into your subconscious mind is to read them out loud or better yet, SHOUT THEM! Affirmations have long been used by the greats and now it’s your time.
Keep your journal next to another habit
To make sure that you never forget to fill out your five minute journal, it’s important to try and keep it somewhere that you can’t miss it for example, on your bedside table. Many people in the 5 minute journal club, place their journal next to their toothbrush, as brushing their teeth is already a natural habit so, they know that they’re going to see their journal or in this case, their phone.
Live a little
The best way to never have the problem of not knowing what to write about, is by having lots to write about! By stepping outside of your comfort zone
, you will gain new opportunities and experiences to write about in your journal.
My experience with the five minute journal
For a long time I always wanted to write a blog about the benefits of Journaling, however, I would of felt like a bit of a hypocrite if I had never experienced them myself. as I have always said that I would start Journaling but never gotten around to it, which is totally against my character. Thanks to the five minute journal app, I have delved into the world of Journaling and here’s some takeaways I have of my experiences.
Like the creators said, this is a journal for people who don’t use journals and I’m definitely one of them. I do track my habits and plan my week but, I have never written down my feelings to try and influence my mood and now I know what I’ve been missing out on!
I’ve also learned how many different things I have to be grateful for, even the little things in life! When you really think about the things in your life that brings you joy, you start to see the world in a more positive light.
The five minute journal has made me see the world differently, I’m not talking about any pseudo shenanigans, I’m talking about how I see the positives over the negatives in every day life, you could say that I see the world through more rose-tinted glasses and have a more positive outlook on life now.
The world of a young entrepreneur such as myself is very lonely at times but, by having my 5 minute journal in my pocket, it only took me turning my phone on for a bit of inspiration. You can become your own best friend by writing motivational and supportive messages in your affirmations section.
Something that I think is a major key for becoming successful is knowing your purpose in life and with this app it made it easier to clarify what my life purpose is, by answering the questions like what could I do today to make it great, It helped me remain focused on my goals.
So, what’s one thing that you could do today that would make it great? Well, a good place to start is by downloading the five minute journal app, which you can do by clicking on this link!
Some of the links in this blog may be affiliate links which means you can purchase the product and I will make a commission off it but, IT WILL NOT be at an extra cost to you, any money I make through this is put towards the upkeep and improvement of this blog. Thank you in advance, Jake.
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