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Five-Minute Journal

mindfulness · easy · 5 minutes daily (3 morning + 2 evening)

What is Five-Minute Journal?

A structured morning and evening journaling practice with specific prompts: gratitude, daily intentions, and self-reflection. Combines multiple evidence-based practices into a 5-minute routine.

Is there evidence for it?

EVIDENCEmoderate

How do you do Five-Minute Journal?

  1. 1.Morning (3 minutes): write 3 things you're grateful for, 3 things that would make today great, and a daily affirmation
  2. 2.Evening (2 minutes): write 3 amazing things that happened today and one thing you could have done better
  3. 3.Use a dedicated journal or notebook with the prompts pre-printed or written out
  4. 4.Be specific and concrete in your entries — generic answers reduce the effect
  5. 5.Maintain the practice for at least 30 consecutive days to feel the cumulative impact

How long does it take?

5 minutes daily (3 morning + 2 evening).

Is it hard to start?

easy.

PRACTICE ITMind afly — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: UJ Ramdas & Alex Ikonn (The Five Minute Journal, 2013). Combines research on gratitude journaling (Emmons & McCullough), implementation intentions (Gollwitzer), and self-reflection (Schon). Used by Tim Ferriss and other productivity advocates.
journaling · gratitude · intention-setting · reflection · morning-routine · evening-routine
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Related in mindfulness

Gratitude JournalingWriting down 3-5 things you're grateful for daily or weekly. One of the most researched positive psychology...Kinhin (Zen Walking Meditation)A Zen Buddhist practice of meditative walking between periods of seated meditation, training the practitioner...Micro-Meditation (60-Second Reset)You don't need 20 minutes to meditate. Take 60 seconds: close your eyes, take 3 deep breaths, scan your body...Loving-Kindness Meditation (Metta)Practice of directing warm, kind-hearted thoughts and well-wishes toward yourself and others in expanding...Waking Up App Meditation CourseSam Harris's secular, no-BS meditation program. 28-day introductory course teaching you to observe...Yoga Nidra (Non-Sleep Deep Rest)A guided meditation performed lying down that systematically relaxes the body while maintaining conscious...

> everything in mindfulness

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.