< shift/library / mindfulness

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
> find what fits you

Related in mindfulness

Kinhin (Zen Walking Meditation)A Zen Buddhist practice of meditative walking between periods of seated meditation, training the practitioner...Niksen (Dutch Art of Doing Nothing)The Dutch practice of intentional idleness — doing nothing purposeful without guilt. Unlike mindfulness...Cold Exposure TherapyDeliberate exposure to cold (cold showers, ice baths, cold water immersion) to build stress tolerance, reduce...Yoga Nidra (Non-Sleep Deep Rest)A guided meditation performed lying down that systematically relaxes the body while maintaining conscious...Chado (Japanese Tea Ceremony Practice)The Japanese Way of Tea — a ritualized moving meditation of preparing and sharing matcha, built on four...Kyudo (Zen Archery as Moving Meditation)The Japanese 'Way of the Bow' — a form of standing meditation (ritsuzen) where archery becomes a vehicle for...

> 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.