Why I Love the 5 Minute Journal
We all know there are so many tricks and tools out there for self-improvement. When I heard about the 5 Minute Journal, I immediately became curious and had to try it. If you’ve never heard of it before, it’s a simple guided journal that takes—yes, you guessed it—just five minutes a day. But those five minutes? They’ve made a big difference in my mental health, mindset, and overall day-to-day life.
In this post, I want to share why I love the 5 Minute Journal, how I use it, and why it might be the small but powerful mindset shift you didn’t know you needed.
What Is the 5 Minute Journal?
The 5 Minute Journal is a daily gratitude and reflection journal designed to be quick, consistent, and transformative. Each page includes prompts that you complete in the morning and at night. For example: (these are not the exact prompts)
Morning prompts:
I am grateful for...
What would make today great?
Daily affirmation: I am...
Evening prompts:
3 amazing things that happened today...
How could I have made today even better?
That’s it. No pressure to fill an entire page. No blank-page paralysis. Just a few thoughtful lines to center your day.
Why I Love It (And Why You Might Too)
1. It’s Actually Doable
Let’s be real: most of us feel like we don’t have time for a journaling practice every morning. But five minutes? I can do five minutes while drinking my tea. Even on chaotic mornings when I wake up late, I can still squeeze it in—and that consistency has been everything.
2. It Trains My Brain to Look for the Good
This journal literally retrains your brain to start the day by noticing what is. It’s helped me focus less on my to-do list and more on what I’m already grateful for—even the tiny stuff like warm socks or the way the sun hits my kitchen in the morning. It’s a great way to build new neural pathways as well as start the day with intention.
3. It Gave Me a Simple Evening Ritual
Before using the 5 Minute Journal, I’d end my days scrolling aimlessly or mentally reviewing everything I didn’t accomplish. Now I reflect on what went well and how I can grow. It’s helped me close the day with more peace and self-compassion instead of anxiety and regret.
4. It’s a Gentle Form of Self-Accountability
The evening question—“How could I have made today even better?”—doesn’t shame me. It encourages gentle self-awareness. Sometimes my answer is “I wish I had slowed down more” or “I could have been kinder to myself.” It’s not about perfection, it’s about being intentional.
The Mental Health Benefits Are Real
As a therapist, I often recommend journaling for anxiety, depression, and stress management—but many of my clients feel overwhelmed by how to start. That’s what makes the 5 Minute Journal so effective. It’s structured, approachable, and rooted in science-backed positive psychology practices. Regular use has been linked to improved mood, increased resilience, and even better sleep.
Final Thoughts: A Small Habit With a Big Impact
I’ve learned that transformation doesn’t have to come from dramatic changes. Sometimes, the simplest habits—like journaling for five minutes a day—have the most lasting impact. The 5 Minute Journal has helped me feel more present, more grateful, and more connected to the life I’m already living. I also want to be transparent and honest and share that sometimes my answers are related to just surviving the day. It doesn’t always have to be sunshine and rainbows and identifying what you’re grateful for and what you’ve learned isn’t always going to be something phenomenal. Sometimes it might just be that you actually journaled, survived the day, or maybe you learned that movement helps in the morning.
So, if you’ve been searching for a simple self-care ritual that doesn’t require a huge time commitment or emotional energy, I can’t recommend this enough. It’s not just a journal—it’s a daily reset button.
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