upgrade your life in just five minutes

I’ve said it before and I’ll say it again. I am the WORST morning person you’ll ever meet. Honestly this little personality trait was a HUGE part of my drive to work for myself and set my own rules. I know with a baby on the way, things will quickly be changing but for now I’m savoring sleep and long slow mornings in bed.

This first thing I do to start my morning, is grab my Five Minute Journal from my nightstand.  I didn’t set out to do a full blown blog post on this but I get SO many questions about it each time I share it on Instagram stories, that I thought I’d take the time to give a glimpse inside the journal and explain the psychology behind it.

I’ve been using the Five Minute Journal for nearly 3 years and I can tell you it’s the quickest way to upgrade your life. What do I mean by upgrade your life? If you want to focus on the positive (rather than complaining about the bad) and live a happier, abundant and more intentional life, then this journal is for you.

Why The Five Minute Journal Works:

The Five Minute Journal helps you to focus on the good in your life, become more mindful and live with intention.

Research has found that a consistent gratitude practice has the following benefits:

  • Higher levels of positive emotion
  • More joy, optimism, and happiness
  • Feeling less lonely, and isolated
  • Acting with more generosity and compassion
  • Stronger immune system

how to use the five minute journal

How To Use The Five Minute Journal:

The Five Minute Journal is broken up into two sections: Morning Routine and Night Routine to ensure you both start and end your day on a positive note.  I also love to read the inspiring quotes at the top of each page. They always seem to resonate with me and just at the right time. Well played universe, well played.

The Morning Questions:

  • What are you grateful for? Try and keep this section fresh and pick 3 NEW things each day.
  • What would make the day great? Try not to let this become a to-do list. Rather focus on tiny things that would make the day awesome (IE: read before bed, try a new coffee shop, bike to work).
  • Daily Affirmations. Each day list who you WANT to show up as that day. You can either write a different affirmation every day based on how you feel OR write the same affirmation every single day until you believe it to be a part of you. Here are some examples: I am a brilliant business woman, i give myself permission to be powerful, money is flowing to me through expected and unexpected sources, I life with passion and purpose.

The Night Questions:

  • What was amazing about your day? As you reflect on the day this will teach you to learn to appreciate life’s little blessings that happen daily.
  • How could you have made the day better? Again, try and keep this section fresh to help uncover tiny ways you could have made the day better. Perhaps it’s waking up just 5 minutes earlier to write in your journal? *Wink*


Have any of your tried The Five Minute Journal? What are some of the ways you practice gratitude?