5 Tips for Using ‘The Five-Minute Journal’
A quick look at my suggestions to make the most of this powerful tool
I have to start by saying I’m absolutely thrilled The Five Minute Journal is making a comeback. For two years now, this journal has held an important place on my nightstand, and while I don’t use it as consistently as I should, it’s extremely valuable when I do.
For those who are unfamiliar, The Five Minute Journal is a minimalistic journal designed to boost overall happiness, with its simple premise rooted in the principles of positive psychology. What has made it so popular, however, is its claim to provide all the benefits of traditional journaling in just five minutes every day. With short, easy-to-follow prompts that offer impactful reflection, it’s no surprise that this is the journal of choice for anyone seeking to change for the better.
Before the actual journaling segment begins, there is a detailed explanation of why the journal was crafted this way, and how each prompt is designed to stimulate a positive and growth-oriented mindset. The authors recommend bookending your day with this journal, and emphasize consistency in this practice. Each page is allotted one day, and split into a section for “The Morning Routine” and the “The Night Routine”. The first is completed shortly after waking up, and the second just before bed. Together with inspiring quotes, each day offers a great platform for inner reflection, motivation, and growth.
As someone with experience using this journal, I see each prompt in the context of five main areas: gratitude, intentions, affirmations, reflection, and goal-setting. These are the building blocks of The Five Minute Journal, and these are the elements that lead to the positive change it promises. Here is my advice for making the most of each section:
THE MORNING ROUTINE
1. Gratitude (“I am grateful for…”): There is no limit for what you can include here. Jot down anything that makes you happy and keeps you looking forward to the day — it can be as big or as small as you’d like. My entries include everything from things, to people, to ideas, and more. Don’t worry about whether you’re doing it right; the “right” way is the one that works for you. The most important thing is to be honest with yourself and genuinely express what you feel grateful for. It’s also okay to be repetitive! I’ve written down “family” and “iced coffee” at least a dozen times. Although it’s nice to seek new things to be grateful for everyday, there is also value in consistency.
2. Intentions (“What would make today great?”): Here is where I would encourage you to pause for a moment, and take your time to think about how your day could be amazing. Feel free to get as detailed as you’d like, and envision these moments happening. What would they look like? How would they fit into your day? Why would they make your day great? By delving into the details here, you’re giving yourself a sneak peek at the possibilities of the day ahead, and priming your brain to seek those experiences.
3. Affirmations (“Daily affirmations. I am…”): I like to get creative here, and tell myself that I am all the things I need to be to succeed on a given day. The key is to believe whatever you write here, so you can carry that confidence into the rest of your day and crush it!
THE NIGHT ROUTINE
4. Reflection (“3 Amazing things that happened today…” ): This is a space where I like to count the little things and show appreciation for anything that made the day better, from delicious iced coffee to great conversations with friends. You can really let yourself shine here — if you overcame a fear, write that down. If you got more done than you expected, write that down. If you feel proud of yourself for any reason, write it down.
Whether it be catching up with old friends or reaching a small milestone, there’s a lot of potential for this prompt. Importantly, if you didn’t have the greatest of days, don’t force yourself to conjure up 3 things — even just one will suffice. The purpose of this section is to sprinkle even an ounce of positivity on your memories of the day.
“Every day may not be good… but there’s something good in every day” ― Alice Morse Earle
If this section feels similar to the morning’s “Gratitude” prompt, that’s okay — appreciation on one day can fuel gratitude for the next!
5. Goal-setting (“How could I have made today even better?”): This prompt is NOT a space for you to belittle yourself, undermine your accomplishments, or dwell on the negatives of the day. It IS a space for you to seek areas of improvement and healthily envision yourself growing into them. Take a moment to be honest with yourself, be accountable, and reflect on what you can control going forward.
The last, and most important, part of the equation is consistency. To reap the benefits of The Five Minute Journal, it needs to be incorporated into your routine. Just as you brush and floss every day, take a moment to fill out the page for each day. The key is to keep things simple so you don’t intimidate yourself away from the process — keep your answers authentic, and simplicity will follow. The easier you perceive using it to be, the more likely you are to keep coming back to this amazing resource for growing as a person and reaching your potential. Happy journaling!
This is my take on The Five Minute Journal, and I would love to hear yours — thanks so much for reading, and feel free to leave a comment!
