More than a simple daily exercise, the Five-Minute Journal has become my go-to for starting the day with intention and clarity. It’s so effective and easy to use that even my kids have joined in, making it a fun and meaningful part of our routine!
Let’s face it: We’re all trying to get on the “self-care” wagon (and we all know why we should). But actually making the time to do it? That’s another story.
I swear, the number of articles I’ve read about the importance of a balanced diet/exercise/drinking more water/getting enough sleep/phone detox/meditation is off the charts. Instagram offers a plethora of things we SHOULD be doing – it can feel exhausting so when I find something that is easy to do and actually works, I’m here to share.
Enter the Five-Minute Journal exercise.
Research shows that these things can have transformative effects on mental health and overall happiness, and who wouldn’t want more of that?
Whether you’re new to journaling or regularly jotting thoughts down, here’s a guide to developing the Five-Minute Journal practice, with tips on how to make it work for you.
What is the Five-Minute Journal?
Intelligent Change designed the official Five-Minute Journal as a time-efficient journaling tool to help people improve their daily lives through gratitude and positive thinking.
It was made quick and easy, with prompts encouraging reflection on gratitude, daily intentions, and personal growth. More than 2 million copies have been sold since its inception.
Unlike traditional journaling, which can sometimes feel open-ended and time-consuming, the Five-Minute Journal focuses on specific prompts that make the process accessible for even the busiest people while delivering meaningful results.
Why Gratitude Practice is a Game-Changer
At its core, the Five-Minute Journal is a gratitude practice.
Gratitude is like a mental reset button that shifts our focus from what we don’t have to what we do have.
Research shows that gratitude can improve our mental health, increase our resilience, and even enhance our relationships. By focusing on what we appreciate, we train our minds to recognize the good in our lives more naturally.
Gratitude is much more than a nice idea. It’s a muscle that gets stronger the more we use it. There’s an old saying that what you appreciate appreciates, meaning that when you value something, that value grows. The journal practice provides a structured way to flex that muscle daily, which can improve mood, lead to better stress management, and increase life satisfaction over time.
The best part? Gratitude doesn’t depend on life being perfect. Even on a rough day, tiny moments or people often make a difference—and recognizing them is part of the magic.
How to Get Started with the Five-Minute Journal
I started using the Five-Minute journal practice in July and while the ideal scenario is to make it a daily habit, I find that even if I do it a few times a week, it makes a positive difference. While you don’t have to buy the official journal to do it, it is helpful having the ready-made prompts, especially if you’re just getting started. Here’s how it works…
Set aside five minutes each morning and evening:
Morning prompts:
I am grateful for…write down three things you can be grateful for today. One tip if you are struggling to come up with what to write (yes, it happens!), the book suggests writing things you may not yet have in your life but want to cultivate 🙂
What would make today great? I love this prompt. Instead of being on autopilot, this prompt gets you thinking how you might create a better day for yourself instead of just letting life happen to you. Think of it as you calling the shots which is a more proactive way to build in things that could bring you more energy or make time for things you enjoy.
Daily affirmation…think of this as a simple statement of what you want in your life. Every time you write the daily affirmation, you prime your brain to start building this belief in your mind. With consistency, you will begin to create that change from within.
Evening prompts:
Highlights of the Day…What are three special moments that happened during your day? This is where you take a minute to reflect on your day and jot down what good things you experienced. This is powerful because it’s very easy to let negative, frustrating parts of your day overshadow the good. But when you really reflect on your day, you may be pleasantly surprised how sweet moments you might have taken for granted all of a sudden surface.
What did I learn today? The book suggests that most of our days blend into one another so by writing down a lesson from the day, it encourages you to think about how to cultivate more meaning in our life. Instead of looking at a setback as a negative (why did this thing happen to me), you turn it into a lesson you can grow from. One of the suggested tips: use your everyday experience as a valuable learning tool to become better, grow, and adopt a growth mindset. It could also be finding inspiration in the success of others or just simply recognizing something that happened in your day that felt good and making note of it (i.e. I learned that I get energized by being asked to work on special projects).
Tips for Making Your Journal Practice Stick
The most common challenge people face with journaling is staying consistent. Below are a few tips to make the habit stick.
- Set reminders: Cue yourself for journaling time in the morning and evening. Put it on your calendar to prompt you to write.
- Keep it visible: Leave your journal somewhere you’ll see daily.
- Habit stack: Link your journal practice with an established habit, like drinking your morning coffee.
- Be kind to yourself: If you miss a day, it’s OK! Just pick it back up the next day without judgment. Progress, not perfection, is what makes a lasting habit.
The Takeaway
Investing just five minutes each day in yourself makes room for gratitude, intention and personal growth. This small practice can transform how you see the world and your place in it, helping you stay balanced and grateful even when life gets chaotic.
So grab a journal, carve out just five minutes, and give it a try. If you’re more into digital tools, Intelligent Change offers a free app that brings the practice to your digital device. I haven’t tried the app myself yet, but it could be a great alternative if it feels more practical for you. Ultimately, it’s less about the format and more about building the habit. You might be pleasantly surprised by how much happiness, calm, and confidence just five minutes a day can bring!
Thanks for reading! xx
In a world that wants to emphasize what’s wrong, gratitude is the lens that helps us see reality, and all the many blessings we experience every single day.
1000%!