How the 5-Minute Journal Changed My Life

A glimpse into my gratitude journal entries & how they revealed my non-negotiables for happiness ✨

In January 2023, I received The Five Minute Journal as a birthday day gift from one of my best friends (thank you, Jenny!) This daily journal, focused on gratitude and reflection, prompts you to write three things you’re grateful for, three things that would make today great, and a daily affirmation when you wake up. Before you go to bed, it prompts you to write three highlights from the day and a line or two on what you learned today.

Last week, after nearly two and a half years of writing in the journal (not every single day but at least twice a week, on average) I finished the whole book. I started looking back and re-reading what I had written over the past couple years. I reflected on how much my life had changed and how much I had changed as a human in just a little over two years (which was especially noticeable in the “What did I learn today?” section).

What I love most about this journal is that it forces me (and I mean that in the best way) to start my day by recognizing what I’m grateful for. Instead of waking up and immediately looking at my phone or laptop, it makes me first pause, slow down and reflect. I can feel a difference in my mood on the days where I forget to write. Gratitude shifts everything.

My entries reminded me that gratitude comes in all shapes and sizes. Of course I am grateful for the big blessings in my life like my family and friends, my wonderful partner, my career, my home, etc., but most of my entries were about smaller, everyday things, moments, experiences - whether it was eating my favorite tacos for lunch, taking a long, hot shower, or simply feeling relaxed and at peace.

There is always something to be grateful for. We’re ALIVE, aren’t we? ❤️

Most importantly, reflecting on my entries has also allowed me to take stock in what excites me, energizes me, and makes me feel most like myself. It reaffirms to me who I am and what I’ve learned about myself. For example, it’s one thing to know that you like dancing, warm weather and alone time, but it’s another thing to see it written nearly hundreds of times as something you’re grateful for or as a highlight of your day. These takeaways help me understand what I need to prioritize in my life and what is non-negotiable for my own happiness.

I’m sharing here a sample of some of the things I wrote in my journal in the “I am grateful for,” "Highlights of the day,” and “What did I learn today?” sections, taken directly from my journal, word for word. I hope these inspire you to reflect, feel gratitude, and maybe even begin journaling yourself.

I am grateful for…

1. Sleeping on clean, fresh sheets

2. Having a bagel and iced coffee this morning

3. Sunny, warm weather

4. Therapy appointment this morning

5. My family

6. It’s not cold today

7. Having leftovers to eat for lunch

8. My new Nike Dunks should be arriving today

9. The Barbie movie

10. Sleeping in (I wrote this one THE MOST!)

11. My sister

12. A great nights sleep

13. Being alive

14. A short work week

15. My Christmas tree

16. A great 305 class last night

17. Good morning texts from Pablo

18. Working from home

19. My intelligence and awareness

20. Waking up feeling okay

21. Gaining clarity

22. Another day of life

23. Having the day to myself

24. My health

25. Sunshine coming through my window this morning

Highlights of the day:

1. Tacos for dinner

2. Long phone call with Cocoa

3. Sitting in the park this afternoon

4. Watching The Kardashians

5. A long shower

6. Amazing 305 class - it felt so good

7. Christmas shopping

8. Good therapy session

9. Watching The Met Gala

10. Going to the grocery store

11. Having a yummy grilled cheese

12. Feeling energized & loved by so many people

13. Cooking dinner

14. Being lazy

15. Getting through the day

16. Walking around & laying in the park

17. Not feeling stressed

18. Getting off work early

19. Doing all my dishes

20. Listening to podcasts

21. Making plans for our Europe trip

22. Watching Friends

23. Getting my taxes done

24. Therapy session

25. Writing on my Substack - feeling so good about it!

What did I learn today?

1. Sometimes doing nothing all day is really nice.

2. Getting new clothes that I feel really good in makes me happy.

3. Friendships change and evolve.

4. Life is still beautiful and always will be.

5. Doing things that speak to me and nourish my soul feels incredible.

6. I love being alone. (I wrote this a lot!)

7. Sunshine & warm weather impact my life in the most positive way. The weather can really affect my mood.

8. Relaxation time & alone time help me to feel my best.

9. I realize more and more everyday how lucky I am to have Pablo in my life and as my partner.

10. Dancing makes me feel better, it makes me feel more alive. I need to move my body to feel like myself. (I also wrote this a lot!)

11. Take life one day at a time.

12. I love people watching. I love being around a lot of unique and interesting people and feeling connected.

13. I feel good about who I am, who I'm becoming and the work I'm doing. I’m proud of myself.

14. I continue to get better and better at listening to myself and my heart.

15. I absolutely need alone, quiet time to recharge and reconnect with myself (I also wrote this a LOT.)

16. Long walks, sunshine, good music and a fun outfit make me feel most like myself and make me truly happy.

17. I believe I have something special inside me. I can truly do anything I set my mind to.

18. My brain is too tired to think of something, but I know I learned something.

19. I need to make my boundaries more clear. But first I need to actually know my boundaries.

20. I want to do more things that make me feel things.

21. No more ordering from Uber Eats past 8:30pm on weeknights.

22. Everything will become clear with time.

23. I can have important conversations, be serious, and be taken seriously. I can do anything.

24. So much.

25. There is something good in every day. Life is always good in some way because you’re alive.