A positive mindset is a secret ingredient to facing everyday problems and beating them without getting much stress. Problem arises on how to maintain positivity amidst chaos and unprecedented challenges.

Journaling helps in keeping your mental health in check, but which kind is best?

If Intelligent Change is to ask, they would prescribe a science-backed journal that harnesses the power of gratitude to help you refocus on the good. This is called the 5 Minute Journal.

The 5 Minute Journal refers to a guided and structured journaling method that can be accomplished within five minutes. It comprises of a morning and night routine, with weekly challenges.

This structured path aspires to lead a person toward an enhanced version of themselves. Learn the science-backed journaling method called 5 Minute Journal

Intelligent Change says, “Consider it your mental insurance policy against negative thought loops, rejuvenating your mind and fortifying it against discontent.”

How to Use the 5 Minute Journal

To use the 5 Minute Journal, you have the following options:

• Purchase the 5 Minute Journal from Intelligent Change. Here’s the [link to the website]
• Print and design your own, format is available on the internet
• Buy a simple notebook and follow the 5 Minute Journal
• Download the 5 Minute Journal application

If you already have a note/app to do the journal, you are bound to journal in the morning by filling out the morning routine part. The night routine part at night.

Let us first focus on the morning routine. This part is designed to boost self-confidence with positive affirmation and sets the tone for the day. It comprises of the following:

• The date.
• A motivational quote.
• I am grateful for. [3 things you are grateful for]
• What would make today great? [3 things to accomplish for the day]
• Daily affirmation.

Meanwhile, the night routine seeks to help you craft a more fulfilling tomorrow by reflecting on what sparked your joy and the lessons learned. It comprises of the following:

• Highlights of the day. [3 things that you accomplished on the day]
• What did I learn today? [reflection on what went well, what will be done to improve]

In addition, there are weekly challenges to encourage you to reflect on your values, enjoy simple pleasures of life, and take actions beyond your comfort zone.

The 5 Minute Journal App

Analog method is the ideal way to use the 5 Minute Journal. It helps you fully harness and embrace the benefits of the journaling method.

In today’s modern age, however, it is more comfortable for many to use a smartphone. It comes handy, easy to carry, and can journal any time.

The company behind the 5 Minute Journal has created a mobile application that can be used to apply the journal, and all the basic features you need that are present in the analog is provided for free.

There are, natheless, premium plans. Philippine prices are the following:

• P500 for monthly plan
• P2,000 for annual plan (discounted from P4,000 as of posting)
• P11,650 for one-time, lifetime plan

Features in paid plans are adding images and videos to entries, customize journal questions, free-writing section, memories feature, mood tracking, and widgets for home screen.

If you want to support the company and the individuals behind 5 Minute Journal, consider subscribing to the plans. But if for necessity, the free plan is enough.

What People Say About 5 Minute Journal

New York Times best-selling author Tim Ferriss said, “The 5 Minute Journal is one of the simplest ways that I have found to consistently ensure improving my well being and happiness. Both in terms of achievement and actual results.”

Reviews and comments on the 5 Minute Journal are mostly positive, with people saying they experienced having a more meaningful and positive life.

This journaling method is used by famous individuals such as Emma Watson, Pat Fynn, Jenna Dewan, Ben Greenfield, Lil Miquela, Brett Eldredge, Lauren Elizabeth, and Mimi Ikonn.

This is what entrepreneur Pat Flynn said, “As soon as I wake up I think about the amazing things in my life and it primes myself for an amazing day. Right before I go to bed I think about the amazing things that happened and I can get excited to wake up the next day. Adding journaling to my life has been really really cool and something that I thought it was just for teenage girls to write when their boyfriends break up with them, but I really really love it. The Five Minute Journal is great because it guides you and is not just a blank piece of paper.”

Final Thoughts

Journaling is a known activity to maintain mental health amidst life challenges but is often neglected; common problems – privacy fears, unstructured, not being done habitually. Also, common journaling method is simply rewriting what has happened during the day without reflection.

Hence, the need for inspiring daily quote, a weekly challenge, and a guided structure.

The 5 Minute Journal incorporates positive psychology into a practical routine you can easily implement, sparing you the dense academic jargon.

This science-backed approach helps you look back, zoom in, on what you did and how you felt during the day so you would have the energy to tackle coming life challenges.

Famous individuals, those are on top of their game are using it. And they are giving positive reviews, why shouldn’t you?