Where is the time to journal? Many of you have written to express this problem. Today I present to you something called Five Minute Journal. It is one of the simplest, and most effective way to journal daily. It is something you do for yourself every day to be happier. And it takes only 5 minutes. It’s built on proven principles of positive psychology. It's not a magic pill though. You have to get out of your comfort zone and diligently write daily. You have to action and make magic happen. This journal is your guide. You are ready.
The Five Minute Journal is like a toothbrush for your mind. You write it first thing in the morning and last thing at night. Amongst an endless stream of negative news, work, and personal problems, the Five Minute Journal helps you focus on the good. It is your mental insurance policy against negative thought loops. A 2003 study by Emmons and McCullough found that keeping a daily gratitude journal leads to not just an increased sense of well-being but also better sleep, willingness to accept change, and also helped lower symptoms of physical pain. Through a simple daily format, the Five Minute Journal will help point out the little blessings to make you smile each day, create direction in your days, and track your progress. The Five Minute Journal is the simplest, most effective thing you can do every day to become happier.
As soon as you wake up,
1. Write 3 things you are grateful for. Get specific. Take time to connect with the
feeling behind your gratitude before moving on to the next section.
2. Next, write down a list of 3 actions you will take today that would make your day great. Ask yourself how you want to feel at the end of the day and write down actions that would give you that feeling.
3. Write down a simple statement in the present tense that focuses on what you want to create in your life. The litmus test of how good your affirmation is depends on how you feel after you write it. If it does not resonate, take this as a sign to step back and reassess.
Before going to sleep,
4. Write 3 amazing things that happened during your day. Get specific and remember to connect with the feeling.
5. What action(s) could you have taken today that would have made your day even better? This section is your personal reminder that you have the power to change your perception of the past and influence the future. This is the time to review your day, but there is no need to be harsh! Be honest yet kind to yourself.
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