I recently came across a way to get all the energetic upside of a gratitude practice AND all of the actionable results of a goal-setting practice. When I noticed the feel-good wave it gave me day to day, I knew this would be the first thought in my new Tuesday Tune-In blog series that I’d share with you.
It’s called The 5 Minute Journal and it’s the brainchild of self-experimenter and bestselling author Tim Ferriss (“The Four-Hour Work Week”).
I’ve woven it into my life since December and appreciate how simple it is. And for parents who may be sleep deprived – and are certainly time deprived – this is a perfect way to journal daily and check in with yourself in literally five minutes. Honestly, I can make it three minutes, so you can, too.
Notice my kids in the pic waiting patiently for me in the morning. I’ve trained them that this is two minutes of mommy time 🙂 And if your baby is too young to wait for you to do this then just know it is in your future!
The Five Minute Journal
In the morning, you write 3 (or more) points for each of these:
I am grateful for…
What would make today great?
Daily affirmations: I am…
In the evening you write 3 (or more) points for these:
Amazing things that happened today
How could I have made today even better?
I can attest: These little questions do a lot.
The question that struck me most was: What would make today great?
I’ve been surprised by the things I write here. They are often much smaller moments than I expected. And I feel empowered that they’re small enough that I can go ahead and try to make them happen the next day.
I urge you to go into this with curiosity – what are those things that would make your day truly great?
The evening follow-up – What amazing things happened today?, might surprise you as well. Again, they might be big but they might be small.
Remember, it’s a few minutes and it’s truly worth it.
As it turns out, journaling is one of the top habits of successful people. (Oprah talks about hers here.) And a gratitude practice has been shown in Positive Psychology to improve our well-being, both long and short term. Just look to the empirical research in Robert A. Emmons and Cheryl A. Crumpler ‘s 2000 article “Gratitude as a human strength: Appraising the evidence” for the Journal of Social and Clinical Psychology, which he talks about here.
I know you are all busy – feeding babies, putting kids down, waking up early with kids and more. You may have NO TIME WHATSOEVER to journal. I totally get that. But in case you have just five minutes to try it, it might make your day great. Or amazing.
Did you get through this in 2 minutes or less? Reply and let me know.
I want to make sure that each weekly thought is useful to you – and not just one more lengthy article that you put aside for later. My goal is to make it short enough for you to digest it on the go. This way, you can take the ideas into your life with your baby and feel that much more present and joyful. Drop me a line here.
Love this Tuesday Tune-In? Share it with a mom friend or dad friend.
We all need a little love. Forward away.
Do you want to know everything there is to know about lullabies? Click here to download my new Easy Bedtime Lullaby Kit complete with a songwriting template, a playlist, and a gameplan to make your evenings easier for one and all.
See you next Tuesday,