As an angsty teen I spent a lot of time journaling. While I have all of those books, they are hidden in a far, dark corner of my basement. I’m sure I’d still be embarrassed to read them. It’s been years and years since I’ve journaled, but after reading about the 5-Minute Gratitude Journal I thought I’d give it a try again. Some days I actually have 5 minutes to spare.
As many mornings as I remember, I sit down with a cup of coffee to journal. I’m supposed to do it at night too, but I never remember. Actually, strike that, I had planned to do it at night too. There’s no “supposed to” in journaling.
The concept of the 5-Minute Journal is simple.
You start with three things you’re grateful for today. They can be anything from your cup of coffee to a clean house to a job you love. Don’t stress and don’t feel like they need to be profound.
Next write three things that will make today great. Again, keep it simple. For me this tends to be sort of a cross between a traditional to-do list and an emotional checklist. They can include things like selling that project I’m in love with (something out of my control) to finishing out my to-do list to smiling even when I don’t feel like it.
And lastly, an affirmation for today. I’m not entirely sure what this is so make it what you want. Sometimes for me it’s an inspirational quote, other times it’s something I’m going to challenge myself to.
If you’re up for the night challenge it’s just as simple.
Make a list of three amazing things that happened today. Remember, amazing is relative. Did you finally work out that scene you’ve been struggling? Did the kids feed the dog without being asked a million times? Was dinner delicious?
And lastly, write one thing (only one thing) that would have made today better. Don’t make this a litany of complaints, but one simple thing like sunshine, or rain, laughter….well you get the idea.
I find this 5-Minute Journal helps me focus on my larger goals. It’s like the daily list of things I’m going to do to accomplish the bigger ideas in my life.