The 5-Minute Journal

Oct 4, 2016 | Anxiety, Blog

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I’m a big fan of journalling. I honestly think it’s one of the easiest and most effective way to improve your state of mind.

Not only does journalling, when done right, improve your mood in the moment, but it also has the potential to train your brain to think about things differently in the future.

I recently got sent a couple of free copies of The 5-Minute Journal; It’s designed to be done for 5 minutes each morning and then for a couple of minutes in the evening.

I’d first heard about it from Tim Ferris who is an incredibly interesting author and general life hack guru.

journalling anxiety

If you leave a comment below you’ll be in with a chance of winning a copy (I have a spare 😉 )

Here are the steps to the 5 minute journal. (BTW – You don’t need to buy the journal in order to do this, it could just be done in a regular notepad. However….some people might find they’re more motivated to do it by having the journal.)

In the morning you write down 3 things that you’re grateful for. Doing this focuses the mind on what’s good and even trains your mind to seek out good things so that you become a naturally more optimistic person. This is helpful to nearly everyone with anxiety, because a negative mindset and ‘thinking the worst’ almost always goes hand in hand with anxiety (am I right?!) This is the antidote!

Next it asks you to write ‘What would make today great?’. It’s about setting a positive intention for the day.(Click to Tweet!)

Setting a positive intention is like having a plan for your day. If you plan to feel good, to have great conversations with your colleagues, for meetings to go well and to spend your lunch break outside, it’s waayyyyy more likely to happen. Oh yes.

Next the 5 minute journal asks you to write some daily affirmations, starting with ‘I am…’

What we tell ourselves is really important. If you’re anything like I used to be, you’ve been telling yourself some pretty horrible stuff. You know, the kind of things you wouldn’t say to your worst enemy?!

When you flip it around and start telling yourself something positive and supportive, with enough practice, you make it a mental habit to think that way automatically.

Affirmations could be ‘I am confident and relaxed, I am enough, I am smart and capable, I am lovable’.

anxiety confidence

Then, in the evening, you write 3 amazing things that happened that day. Again, it focuses you on the good and trains you brain to seek out good things in your general life.

I think this is an incredible practice, I do it myself every day and I highly recommend you give it a try…for 2 weeks…and see what the benefits are for yourself.

EVERYONE  has 5 minutes a day to improve their life. Do it on your commute, while you drink your morning coffee…or even in your head as you shower.

Let me know in the comments…what do you think of this? Will you be trying it?

Leave a comment below to be in with a chance to WIN a copy of the 5 Minute Journal. (Sorry for any folks abroad, but I’ll only send the journal to the UK, to save myself some ££, thanks for understanding). Winner will be announced on 10th October 2016.

Ps. I was not paid to write this, nor do I get  any kickback from copies sold. But I love the journal and wanted to share the steps, plus give a copy away, which I was sent sent for free.


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43 Comments

  1. Claire Selby

    Sound like a great idea!

    Reply
  2. Anastasia

    Have been reading about the 5 minute journal in many articles and seeing it in many Instagram accounts and looks like a very inspirational everyday task! Would love to have it!

    Reply
  3. Becky

    I have been journaling for years off and on but would love a chance to begin again in a very structured way.

    I can see myself enjoying this process every morning to ensure a positive, focused and exiting day ☺️

    Reply
    • Chloe B

      Yes do it! x

      Reply
    • Mlena

      that make sence-great practise

      Reply
  4. Caroline Tedford

    I will certainly be giving this a try! Sometimes I feel overwhelmed by all the advice out there…. This is a positive and easy step to feeling better and maybe eventually more in control of my mind set! Thanks

    Reply
    • Chloe B

      x 🙂

      Reply
  5. Nic

    Super positive actions and 5 minutes is not a huge amount of time. Will be trying it for sure

    Reply
    • Chloe B

      Yay! x

      Reply
  6. Ashley parkin

    I really enjoy journaling but have recently let it slip, having these steps to follow everyday is great inspiration for keeping a regular journal. This would be a great start for my teenage niece too, who also suffers with anxiety. I think she would find this really beneficial

    Reply
    • Chloe B

      Yes it would be a great and simple thing for a teen to do x

      Reply
  7. Louise

    I like the sound of this, and it’s totally doable for anyone! Next stop Paperchase for a pretty journal!

    Reply
    • Chloe B

      A pretty journal makes it so much easier!

      Reply
  8. Julie

    I think it’s a great idea to have a gratitude journal especially in this fast paced world. A gratitude journal is good for slowing down and being grateful. We all have something to be grateful for.

    Reply
    • Chloe B

      Thats true x

      Reply
  9. Kate Palmer

    I love this idea! I kept a journal all through my teens and found it so therapeutic, but somewhere along the line I must have dismissed it as silly (when it’s actually anything but). I’d really like to get back into the habit.

    Reply
    • Chloe B

      I think it’s vital! Hope you can get back in the habit x

      Reply
  10. Silvia

    Hi Chloe! I got back from Work and was laying in a hotel bed thinking I really need to Work this evening…one more night working. I have managing a big project in which I am The one that deals with all The difficult questions and challenges coming from multiple people. Therefore, to be mindful and grateful is something despite I know that is super important to continue overperforming and find balance with my Personal life, I struggle with. I am a perfeccionist and wannabe do-it-all. Heard so much about this book but never find The time START DOING. Excuses. I would definitely love to start right now because can’t postpone my inner balance any longer. Love to get a copy of the journal! London, UK

    Reply
    • Chloe B

      Hope you can make it happen Silvia! Start today! x

      Reply
  11. LYNNETTE KYME

    Hi, Chloe this reminds me of The Magic by Rhonda Byrne – but a more, easy condensed version. Rhonda asks you to start the day with 10 things you are grateful for and how they make you feel. If I ever wake up with that gnawing feeling, I am cross or anxious about something, by the end of my list (and sometimes I have to push myself), my mood has always lifted. The Journal sounds a fun, and focused way to do this so will give it a go! Thanks.

    Reply
    • Chloe B

      I love The Magic! Need to dig it out again… xx

      Reply
  12. Andrew Armitage

    What a lovely article to find this morning and put into practice. A simple practice and already made me smile and feel grateful on this cold morning. Have an amazing day. xxxxxx

    Reply
    • Chloe B

      🙂 xxx

      Reply
  13. Evie

    I’ve taken time off work because my anxiety levels have reached boiling point, I have just stumbled across your page on Instagram and am exploring your inspiring blog, it’s opened my eyes to the simplicity of how you can help yourself and I’ll definitely begin journaling. I am taking the mp3 on a walk with me this morning – thank you 🙂

    Reply
    • Chloe B

      Good for you Evie, keep trying things and you will find things to help you x

      Reply
  14. Ali Robbins

    I started journaling in the summer (when I joined the fab online programme) and I can honestly say it has really helped. Ok, so I don’t always remember to do it everyday, but the days that I do certainly start on a more positive note and I’d recommend it to anyone – give it a try as what do you have to lose?

    Reply
    • Chloe B

      Great advice xx

      Reply
  15. Mandy

    I’ve started already! Thanks Chloe!

    Reply
    • Chloe B

      Nice one! 🙂 x

      Reply
  16. Ria

    I am going to try this for sure. I am the kind of person who gets ready in 10 minutes in the morning because I am always so exhausted and need that extra sleep. I am going to make an effort to wake up 5 minutes earlier to squeeze this in! Trust me that is a major achievement for me. I have always struggled to put thoughts on paper, meaning a typical journal is not for me, but this seems easy enough to do. Especially in the winter when it is dark and cold, I always wake up with negativity. Going to print a template off now :). I am UK based!

    Reply
    • Chloe B

      This is super quick and easy! Hope you get on well with the print out x

      Reply
  17. Carla

    Sounds like a really good idea and definitely something that I need to do! I’m quite a negative mess at the moment and I need to start doing something positive, x

    Reply
    • Chloe B

      Hope you manage to fit it in and that it helps you x

      Reply
  18. Kate

    I like this idea! I am going to try and do this on my own for the next two weeks.

    Reply
    • Chloe B

      Great stuff! Let us know how you get on x

      Reply
  19. Markela

    Somedays i find it hard to sit and right things down on my own but when I do I notice the huge impact it has on my attitude and my day in general.. I think getting this journal would be so great and would help motivate me to write more often the things I’m grateful for so that I can be reminded of it every day whether it’s a good or bad day.

    Reply
  20. Keziah

    This is wonderful. It would be great as an app! That way you could do it on the way to work without worrying that people might read over your shoulder!

    Reply
    • Chloe B

      I have a feeling there is an app. If not, it’s a great idea! x

      Reply
  21. Monika

    O wow will be really useful…going through hard time now and it will be good to remind myself there is still a lot positive things to be grateful everyday

    Reply
    • Chloe B

      Hope things get better for you soon. This practice will help I’m sure x

      Reply
  22. Suzie

    If I’m honest I probably start every day by berating myself for something and then the slew of negativity and associated anxiety ensues. The journaling sounds like a great concept and definitely worth a try.

    Reply
    • Chloe B

      Do it Suzy! This habit could totally switch up all that negativity. You’ve got this x

      Reply
  23. AJMAL

    Its amazing idea and blog. I would like to practice it from today.

    Reply

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