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Commit to be Fit: Take five, embrace a positive mindset
Kylie Alger
Sep. 1, 2023 6:00 am
Five minutes. That may be all the time it takes for you to create a better day.
Alex Ikonn and U.J. Ramadas were friends who became business partners after they both had life-altering experiences with daily journaling. Together they created a simple and efficient way for people to get into the habit of journaling every day: “The Five Minute Journal, The simplest, most effective thing you can do everyday to be happier.”
The beauty of “The Five Minute Journal” lies in its simplicity. It doesn’t require hours of contemplation or complicated techniques — it really only requires five minutes. It’s a practical, achievable practice that can be seamlessly integrated into your morning and bedtime routine.
The journal consists of only five questions each day. These quick, yet powerful questions will help prime your brain for positivity, cultivate gratitude and foster a growth mindset.
Morning journal prompts:
- Cultivate gratitude. List three things that you are grateful for. Ramadas believes that gratitude fuels growth. “Gratitude is scientifically one of the few things that can measurably change people’s lives. Gratitude builds new connections in the brain, fosters resiliency and is an antidote to stress and anxiety.”
- Set Intentions. List three things that would make today great. Ever feel like the day slips between your fingers? What choices can you make to ensure your day is uniquely special? Focus only on the things you can control.
- Embrace positive affirmations. What do Will Smith, Jim Carrey and Arnold Schwarzenegger have in common? They have found value in daily affirmations. The daily affirmation is a simple statement that defines you as you want to be in the present tense. For example, feeling a little behind at work? You can write, “I have an organized mind and complete tasks in a timely manner.” Every time you write your affirmation, you prime your brain to start building this belief in your mind. The key here is consistency — write your affirmation at the beginning of the day and have it be your mantra throughout the day. My affirmation for today: I am a patient and loving mother.
Evening journal reflection:
- Reflect on achievements: List three amazing things that happened today. Taking inventory of positive things that happened during the day is another way to cultivate gratitude. Appreciating the events, experiences and people in your life will help nurture relationships and increase positivity.
- Nurture growth through reflection. What did I learn today? Taking a moment to reflect on your day often leads to self-improvement for a better tomorrow. Get curious about your day: What could have been better? What would you have done differently? Where can you improve? This reflective practice empowers you to learn from your experiences.
In a world where time is a prized commodity, “The Five Minute Journal” offers a remarkable return on investment. Just five minutes a day can unlock a cascade of positive change. Imagine the impact that consistent gratitude, daily intentions, and self-reflection will have over time.
For more information go to www.FiveMinuteJournal.com.
Kylie Alger is a certified wellness coach and co-owner of the Well-Woman: Body, Mind & Spirit. Comments: kylie@thewellwoman.org.
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