Editor: Jason Desimone

Journaling has become an integral part of my daily routine. Before I began this practice, I found it difficult to prioritize my needs for the day. My emotions would often dictate my actions. I would feel as if I were being pulled in multiple directions. I was quick to give in to cravings and equally quick to allow excuses to get in the way of my productivity.

Sound familiar?

Before starting a workout with a client, I ALWAYS walk them through a warm-up as a means of preparing the body for the physical activity it is about to take part in. The philosophy of getting warmed-up can and should be applied to other aspects of our life as well. Even if you can roll out of bed and go straight into work, that doesn’t necessarily mean you are operating and an optimum level of performance.

Everyone is a bit different, but from experience, I know that most folks aren’t motivated to pop out of bed, drink lemon water, and get a workout in. Even I find it challenging to start my day this way. Instead of jumping right into the physical activity, I have found the most joy in a daily journaling routine using the “Five Minute Journal.”

I can only speak for myself, but I believe the best way to start the day is with a plan of action and setting attainable goals for the 24 hours ahead. For this reason, I find journaling to be one of the best tools to support mental health and productivity.

Journal

The 5-minute journal is six months long and is broken down into six sections. It was designed to be used in the morning and evening.

The journal starts with an inspirational quote, which serves as a shot of positivity. They are simple and sometimes cliche. But you will be surprised to see how well it works, especially on the days when you are dragging your feet. Also, there are fun daily challenges sprinkled throughout the journal (see below) to bring out the best in you.

Who is buying me lunch this week? =)

I Am Grateful For

While this may seem like a small or insignificant act, it has created much more space in my life for joy. It reminds me to appreciate the little things in life; a hot coffee after a sleepless night or a positive interaction with a stranger. A review of 91 studies found a daily gratitude practice boosted prosocial behaviors, i.e., helping others and sharing (1). Another review found an overall positive effect on well-being (2).

I believe a daily gratitude list is one of the best things you can do for happiness. In a world where we always compare ourselves to others, it can be easy to forget how lucky we are. Gratitude should be trained like a muscle; it requires daily repetition.

“Do not indulge in dreams of having what you have not, but reckon up the chief of the blessings you do possess, and then thankfully remember how you would crave for them if they were not yours.” -Marcus Aurelius

What Would Make Today Great?

I suffer from a made-up diagnosis called shiny object syndrome, also known as a millennial who grew up with social media. So instead of asking myself what would make the day great, I use this section as my to-do list. Usually, I plan out my daily goals the night before, so I don’t have to overthink in the morning.

A to-do list keeps me focused on the tasks that need to get accomplished for the day. When I don’t have a plan, I become a puppy around friends. My tail wags uncontrollably, and I can’t help but say hi to everyone.

My to-do list is an invaluable tool in keeping me on track and focused on what I need to accomplish each day. When I go into the day without a plan, I often find myself easily distracted and unable to identify which needs and tasks deserve the most attention.

Additionally, there is a great sense of accomplishment derived from crossing tasks off a list. It's kind of magical. When I put pen to paper to check off a job, I get a boost of energy and feel that small sense of victory. The small win builds momentum and motivation to complete the next task. It could be as simple as working out, reading ten pages in your book, or food shopping. There is power in planning out your goals.

Daily Affirmations. I Am…

I know. Affirmations can be very woo-woo. But research shows potential benefits to self-affirmations (3). There is power in putting pen to paper and affirming who you are that day, especially if you are trying to change behavior.

According to James Clear, author of Atomic Habits, changing your identity is the easiest way to change a habit. For example, if I need to write for 30 minutes that day. I write down: I am a writer who writes for 30 minutes without checking my phone. It seems silly, but trust me, it works!

Evening Reflections

The Five-Minute Journal has two evening prompts that I use to reflect on my wins and losses for the day. This evening audit serves as a great reminder of where I strived and where I need to be placing more attention and effort.

Before I had a regular journal practice, I found it very easy to blame others for my “bad luck” or shortcomings. It was difficult for me to acknowledge my failures because I felt this was a direct statement of my inadequacies. I was masking my fear with ego, which is a common yet unhealthy way to deal with these feelings.

Furthermore, when we let ego take over, we are left thinking we are better than we are, leaving little room for improvement.

“The man who believes he knows everything stands to learn nothing.”

I know I am not alone in this behavior. I have seen this firsthand with my clients’ successes and failures. As a trainer, I have heard every excuse in the book to follow a healthy diet. I have learned that the clients who saw the best results were the ones who were able to take ownership of their mistakes. It wasn’t easy for them, but it allowed them to see where they went wrong. Once they identified their errors, they were able to get back on track.

When we don’t accept our mistakes, we don’t allow ourselves to learn from them. We need to be honest with ourselves daily to see where we can improve. Don’t be like my younger self and be blinded by your ego. It has taken me some time, but I have learned to take ownership of my mistakes through journaling. I believe the five-minute journal has played a considerable role in my success. And I think it can do the same for you too.

“Every day and night keep thoughts like these at hand--write them, read them aloud, talk to yourself and others about them.” - Epictetus

References

Ma, L. K., Tunney, R. J., & Ferguson, E. (2017). Does gratitude enhance prosociality?: A meta-analytic review. Psychological Bulletin, 143(6), 601–635. https://doi.org/10.1037/bul0000103
Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well-being: the benefits of appreciation. Psychiatry (Edgmont (Pa. : Township)), 7(11), 18–22.e
Epton, T., Harris, P. R., Kane, R., van Koningsbruggen, G. M., & Sheeran, P. (2015). The impact of self-affirmation on health-behavior change: a meta-analysis. Health psychology: official journal of the Division of Health Psychology, American Psychological Association, 34(3), 187–196. https://doi.org/10.1037/hea0000116

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