You can keep a journal or just write down your thoughts in a notebook. They are powerful tools that help you get in touch with yourself. However, there is another way that has become more popular in recent years. It’s called the five minute diary.
Many people buy it. Others make their own version. Why is this five minute diary so famous?
The five minute diary has such a big impact because as the name says, it only requires five minutes a day. This method won’t let you use the old excuse that you don’t have time to write.
Ideally, you should divide the five minutes between morning and evening. These are the two times of the day when you should make time for yourself. Let’s take a closer look at this method…
The five minute diary
You can buy the original five minute diary but you can also make your own diary. Just pick up a notebook you like or something else you like to write in. You can use stickers, post-its, or highlighters to underline quotes or phrases that you want to remember. So what exactly should you write in this diary?
Start the day with gratitude
When you get up in the morning, take your five-minute journal. The first thing you should do is write down three things you feel grateful for. These could be things like a bed to sleep in, being able to go to work, or making plans with a close friend.
After that, write down three things that will make today great. That could be healthy eating, going to the gym or calling your mother. Also, write down three positive reinforcements such as “I can do it,” “I can,” or “I feel great.” These phrases can help you face the day with energy and enthusiasm.
Reflections before going to sleep
In the evening you go to bed and pick up your diary again. Make sure you do this silently. No music, no television, just you and your thoughts. Then take five minutes to think about everything that happened during the day.
Then write down three things that were wonderful during your day, things like seeing the sun rise, meeting someone new, or passing a test.
Then write down three things you need to improve. These could be things like managing your emotions better, tackling your shyness, or feeling more confident. It is important that you are honest during this reflection. Avoid lying to yourself. After all, you can only grow and overcome your weaknesses if you are aware of them.
Feeling happy and satisfied
If you want to see results, you have to write in your five-minute diary every day. This may seem insignificant as if it will not make any difference in your life. However, you should spend a few minutes a day on this journal. Over time you will find that this gives you a more positive attitude. You will also feel more motivated.
Moreover, you will also start to appreciate the smallest things. Usually we don’t even notice these little details in our daily life. Thanks to the five minute diary you will start seeing them everywhere.
Have you ever felt grateful for having a bed to sleep in? Reflections like this make you pay attention to anything that makes you feel good. That way you will avoid focusing only on what hurts you or makes you suffer.
The Effects of the Five Minute Diary
This journal will help you feel calmer and more balanced. This translates into more contentment and being happier. You will begin to see your problems from a different perspective. And that’s not all that’s happening. It will also help you get rid of some of the emotional baggage that is pushing you down and holding you back.
We encourage you to design your own five minute diary. Make it a habit to set aside a few minutes each day to write in it. After about twenty or thirty days with your journal, you will notice changes in your attitude, your thoughts, and the way you deal with problems.
What are you waiting for? Start your own five minute diary today!