I have heard from some of my clients that a downside of journaling is that it can be time consuming. But here's the thing, your journaling practice can be individualized to fit into your own unique schedule as well as based on what your looking to gain from your practice. So today I wanted to share with you a "5 minute journal" practice!

If you struggle to journal at all, this would  be a great starting point for you because five minutes of writing is entirely manageable to do. This journal makes developing a daily journal habit easier to develop, but also creates a daily mindfulness practice that will help you be more intentional and thoughtful throughout the day. 

What is the Five-Minute Journal?

The Five-Minute journal was created by Intelligent Change, a motivational products company based in Toronto, Canada. In a recent interview, it's founder Alex Ikonn explained that "the journal was conceived as an action-oriented journal that streamlines the process of entering daily mindfulness notes." He called it " your sweet weapon to focus on the good in  your life, become more mindful, and live with intention." It consists of an intro section describing the science and use of the journal, followed by six months' worth of journaling pages. 

The journal enforces an intentional routine, and infuses mindfulness in the tasks and thought processes you commonly go through every day. It is specifically different from any other journaling tactic in its use of a template at the reflection points of the day to make your affirmations and reflections more actionable.  

Why 5 minutes?

The basis of this routine revolves around taking time to write in the journal for two reasons: 

1. Reflection: The journal capitalizes on small moments in your day that can make the rest of your time more intentional. There are both morning and evening rituals built into the system to think through your purpose for the day ahead, a nd what you've accomplished in the day behind. 

2. Goal setting and affirmation: The routine also includes a section for goal setting and affirming yourself. This is an intentional way to set goals, maybe even ones you know will be a struggle, and set the intention for how your actions can lead to success in those areas. There is also a moment to make an affirmation, using positive words to people your mind into the day. We will dig into the mindful practice of Affirmations in the weeks ahead!

The benefit of spending a few minutes each day focusing on being grateful, setting intentions,  and reflecting on your actions are numerous. Here are a few.

1. It helps you capture ideas

2. Gives you a place to dream big

3. Allows you to achieve gratefulness

For me, this journal has certainly helped me in establishing a mindfulness journaling practice. Instituting a required time each morning to contemplate what I'm grateful for and to be intentionally positive has made me more sincere as I head into interactions at work, and more in tune with the interactions and decisions I make that could use more effort. 

Let me know what you think about the Five-Minute Journal and its benefits in the comments below! 

Join me tomorrow as we explore one of my favorite ways to Journal - Art journaling! 

Much love,

Katie