Find Fulfillment With the Five Minute Journal

Find Fulfillment With the Five Minute Journal

Last update: 12 September, 2018

Writing in a diary or just jotting down your thoughts in a notebook are powerful tools to help you get in touch with yourself. However, there’s another way that has become more popular in recent years. It’s called the Five Minute Journal. Many people buy it and others come up with their own version. So why is it so famous?

The Five Minute Journal has had such a big impact because, as the name says, it only requires five minutes per day. This method doesn’t let you use the old excuse that you don’t have time to write. Ideally, you should divide the five minutes up between the morning and the evening. These are the two moments during the day when you should set aside time to be with yourself. Let’s take a closer look…

The Five Minute Journal

You can buy the original Five Minute Journal or maybe make your own. Just grab a notebook that you like or anything else you’d like to write in.

You can use stickers, post-its, or highlighters to underline quotes or sentences that you want to remember. You should definitely give your journal personality because that will make you more motivated to write in it. But what exactly should you be writing?

The five-minute journal.

Start the day with gratitude

When you wake up in the morning, grab your Five Minute Journal. The first thing you should do is write down three things you feel grateful for. These can be things like a bed to sleep in, being able to go to work, or having plans with a good friend.

“Appreciation can make a day, even change a life. Your willingness to put it into words is all that is necessary.”

-Margaret Cousins-

Then, write three things that would make today great. For example, eating healthy, going to the gym, or calling your mom. After that, write three positive affirmations like “I am capable”, “I can do it”, or “I feel great”. These phrases should help you face the day with energy and enthusiasm.

Reflections before going to bed

At night, you should get into bed and grab your journal. Make sure you do this in silence. No music, no TV, just you and your thoughts. Take five minutes to reflect on everything that happened during the day. Then, write down three things that were wonderful about your day, things like seeing the sunset, meeting someone new, or passing a test.

Woman on her bed writing a journal.

After that, write down three things that you need to improve on. These might be things like managing your emotions better, facing your shyness, or being more confident. It’s important to be honest during this reflection and avoid lying to yourself. After all, you can only grow and overcome your weaknesses if you’re aware of them.

Feel happiness and fulfillment

You have to write in your journal every day in order to see results. Doing this might seem insignificant, like it won’t make any difference in your life. However, dedicating a few minutes a day to this journal will, over time, give you a more positive attitude and make you feel more motivated.

What’s more, you’ll start to appreciate the smallest things. We normally don’t notice these little details in our everyday lives, but thanks to the Five Minute Journal, you’ll start to see them everywhere. After all, have you ever felt thankful for having a bed to sleep in? These types of reflections make you pay attention to everything that makes you feel good. That way, you’ll avoid focusing solely on what’s hurting you or making you suffer.

Man spends his life looking for happiness without realizing that it has been inside him all along.”


This journal will also help you feel calmer and more balanced. This translates into being more fulfilled and happy. You’ll start to see your problems from a different perspective. Not only that, but it will help you get rid of some of the emotional baggage that weighs you down and holds you back.

The original five-minute journal.

We encourage you to create your own Five Minute Journal. Make it a habit to dedicate a few minutes every day to writing. After about twenty or thirty days with your journal, you’ll start to notice changes in your attitude, your thoughts, and the way you deal with problemsWhat are you waiting for? Start your own Five Minute Journal today! 

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.