Self-Care Through the Five Minute Journal


Journaling helps me combat the constant chaos that fills my brain. But, I’m also the queen of excuses… “I don’t have enough time to REALLY journal.” “Nothing ‘worthy’ happened today, I either need to spice up my mundane day or I’ll just wait until tomorrow…” “My handwriting isn’t good and I can’t doodle with pretty markers like all the bullet journals I see on Pinterest”. Enter “The Five-Minute Journal”. This simple, yet powerful, tool has helped me navigate life’s ups and downs with awareness, empathy, and focus. It’s also a fun way to look back on months/years past and see what was happening in my daily life back then.

So, what is “The Five-Minute Journal”? It’s a bound book (and also an app!) with the same writing template on each page. And why is this particular format so helpful? Well, the book breaks it down for you in detail, but here’s a quick summary of a few points:

-Research shows focusing on the positive can improve your happiness. The format of this journal helps you focus on what’s good, thus helping you be happier.

-It is perfect for people who don’t journal. The easy format and minimal time commitment give you the perks and benefits of journaling without the pressure to write a ton each day.

-The journal acts as a “memory” snapshot that gives you short, easily digestible insights into previous days, weeks, and months. 

This journal has a morning section, which starts your day with gratitude and also helps set intentions for the day. It also has a night section, which helps you reflect and decompress from the day’s activities. Each page is the same, helping you form an easy routine for journaling.

In the morning, you write three things you are grateful for, three things that would help make the day great, and a daily affirmation. In the evening, you write three amazing things that happened and a sentence on what could have made your day better. 

For example, after rifling through my journal, here’s an excerpt from a random page I stumbled across.

I am grateful for…

  1. A hardworking, determined husband
  2. Dylan sleeping through the night
  3. Shapiro’s rye bread my dad dropped off on the porch

What would make today great?

  1. No toddler tantrums
  2. Take the kids on a walk
  3. Finish 3 things on my to-do list

Daily affirmations. I am…

Not going to let fear and anxiety control my day.

Amazing things that happened today…

  1. Spent my Target birthday gift card on ME, not stuff for the kids
  2. Did a virtual yoga class before anyone else was awake
  3. Cleaned out my closet

How could I have made today even better?

Been more patient with Lula

If you’re reading this and are a journaling newbie who needs an outlet for all the craziness happening nowadays, or if you’re a seasoned journaling pro who is looking for a fun, formatted way to capture the day, I highly recommend checking out “The Five-Minute Journal”. It makes the perfect self-care ritual. It also makes for an amazing gift! Whether it’s with this specific journal, I challenge YOU to start a journaling practice today. I promise you won’t regret it.