The Five Minute Journal: A Happier You in 5 Minutes a Day

by Alex Ikonn, U.J. Ramdas

The simplest thing you can do to start your day happier by focusing on the positive and becoming more mindful. The Five Minute Journal’s guided and structured exercises will lead you down a path toward an enhanced version of the person you already are.

Genres: Self Help, Nonfiction, Journaling, Journal, Psychology, Philosophy, Productivity

268 pages, Hardcover

First published January 1, 2013

Reviews

[Brad Mills · Rating 5 out of 5]

A great way to start and finish your day. Helps you focus on the the things you are grateful for, and be mindful of the things you want to accomplish. It should be in every creative person with ADHD's toolkit.

[Heidi · Rating 5 out of 5]

I started keeping The Five Minute Journal a few weeks ago and it has helped me. I kept "morning pages" (see Julia Cameron's Artist's Way book) for years but stopped after I realized that it was just a download of unhappiness. Helpful in some ways, but I much prefer the process of recognizing the good things that happen each day, even if they're small. I put a much longer review on my website:

http://antidoteforego.com/blogs/moods...

[Buffy · Rating 2 out of 5]

One star because it was a gift, another because there are good parts.

I already journal. I meditate multiple times a day on a regular schedule. I set intentions daily. I also regularly practice gratitude. I do not need this additional practice.

Also, the introduction has tones of toxic positivity. I think it could have touched on the empathy of: life sucks sometimes.

[Jessica · Rating 5 out of 5]

An excellent tool to develop a habit of gratitude and positive reflection, helping you to realize all the happiness currently present in your life that you just don't see.

[Christine Anderson · Rating 4 out of 5]

I like it so far - will have to check back in after I have been doing it for months. Great concept and reflection.

[Evelyne · Rating 5 out of 5]

Fab 👌

[Inga Baang · Rating 2 out of 5]

Have to be honest, I bought it because of the hype, but have found it to be very difficult for an entry level journalist I am. Ended up putting it aside in few weeks as I could not come up with ideas to share in it and felt bad for repeating myself. After few tries to go back to it, I am convinced now it not to be for me.

[deleted d · Rating 4 out of 5]

Love the idea, I'll try it myself. Just wish they had an android app.

I like also how it's based on scienece and proven research. and also the fact it's so simple and easy!

[Darby]

All ready with my second journal 👍🏼

[createitlibrarian (Amanda) · Rating 4 out of 5]

The beginning reading part of this journal is kind of cheesy, but I love doing the questions every day and night. Gets me motivated and I’m actually waking up on my first alarm and accomplishing my goals. It’s great for outlook and focusing on what you want to accomplish.

[Jason McCrory · Rating 5 out of 5]

I love this journal!

[OliviaF · Rating 2 out of 5]

This was given to me as a gift, and I must say, it really wasn't my thing. From contrite quotes and motherhood to-do-lists (you must fill this in or give money to someone you don't like), I just ended up rolling my eyes and offered it as a Freebie on Freecycle to someone who would value it more.
If you are going to gift it, just make sure you really know that person well and don't give it to them just because you have one too. Journaling is a very private experience!

[Melek]

It looks interesting at the moment. I will say more once I actually finish it - writing and all.

[Sarah · Rating 5 out of 5]

Ce journal est juste super pour la croissance personnelle.

[Valerie D · Rating 2 out of 5]

I never thought I would even considering rating a journal as a "book" on goodreads prior to receiving this journal, but since its creators took it upon themselves to write a 35 page introduction complete with multiple references to research papers and studies, and I ended up having a lot of feelings about those 35 pages, it just feels fitting to do so!

I simultaneously love and hate this book. My fiance(!!!) bought me this journal to help me focus on the good in life and I don't doubt that the journal prompts themselves will help me achieve that. But the blunt "no excuses" attitude of the author(s) reads as incredibly grating and condescending to me, and sometimes even tone deaf. For example, when discussing how important it is to write in the journal first thing in the morning every day, the author writes: "Late for work? Thanks for sharing. Write in your journal anyway." I understand it's important to stick closely to habits, but it's absurd and hyperbolic to recommend that people risk their professional status and/or their jobs to keep up a streak in a gratitude journal. It is OKAY to skip a day of a good habit because of extenuating circumstances. You can always get back up and keep going. Doing a gratitude journal for 360 out of 365 days of the year is still a heck of a lot more than zero! The privilege annd lack of empathy for the very unique situations people face in life that cause us to fall off course at times really left such a bad taste in my mouth.
Other odd advice: for the section titled Daily Affirmations, they suggest "I am" statements with a focus on speaking positively about yourself, but they also literally suggest that you could write fake affirmations about yourself/things you do not have yet in the hopes of making them come true (IE: "I am earning 100,000 a year. I am in a loving healthy relationship with a partner of my dreams). Maybe this fanciful thinking feels right for some people but it just made me laugh in disbelief. If I wrote affirmations with that mindset, all I would be doing is thinking about what I don't have yet- how is that practicing gratitude for my current life? Those statements are manifesting, which is a totally different concept in my eyes. I'm just stuck on womdering how writing daily affirmations in the style "wishful thinking" affirmations helps anyone practice gratitude.
My final, very pedantic critique is how the author makes blanket statements. IE we all brush our teeth twice a day, it's so easy that we do it without thinking, so can't you make journaling that easy? Well, some of us are forgetful due to anxiety or stress or ADHD. Some people lack routine for who knows what other reasons. Daily things like brushing my teeth and taking my medicine actually do NOT happen without thinking for me. I frequently use a habit tracking app and have a morning and night routines outline specifically so that I don't accidentally forget these very important things!

On a positive note- It's a beautiful journal made from recycled materials. I love the references to studies that found gratitude had a direct impact on the hypothalamus and in other cases, patient's self-reported stress levels and sleep hygiene. The heart of the book is the practice of starting and ending the day with gratitude. Morning and night routines are great for anyone to implement (especially those with ADHD such as myself), and who doesn't love starting their morning off on a positive note?? I do love what the authors set out to do. I love that in the section titled "What could make today great?", the authors suggest writing specific actions that you have control over. But their tone of writing and approacg to affirmations certainly puts a damper on the starting point of an otherwise positive thing.

My favorite quote: "Consider (gratitude) your mental insurance policy against negative thought loops, rejuvenating your mind and fortifying it against discontent." The goal isn't becoming perfect through gratitude; it's to brighten your days and strengthen your mind to be able to better weather the inevitable storms of life!

[Michelle Sun · Rating 5 out of 5]

I'm actually surprised this journal made it on to Goodreads, but I'm all for it! I forget how I discovered The Five Minute Journal, but it is literally all the rage today with self-care enthusiasts.

In the past, I always thought that the idea of journaling was "stupid", "a waste of time", or "ineffective"...but boy, was I wrong about that! There are so many studies that mention than journaling has POSITIVE effects on our actions, mood, and lifestyle and I couldn't agree more.

When I first started The Five Minute Journal, I literally felt a positive change in my entire day - from the very first time I used it! This journal allows you to really focus on the highlights of your life - the simple joys, the people you are blessed with, and more. If you use it correctly, The Five Minute Journal will allow you to see the glass half full instead of half empty.

It's such a simple task to gratitude journal, but a majority of us don't do it. I will also admit that I've met people who do NOT change their negative mindset despite owning this journal...and it's because they don't stick to gratitude journaling long enough or take it seriously enough.

Trust me - 5 minutes a day, will keep the therapist away. Sort of kidding about the last part, but it will definitely bring a tremendous amount of joy, simplicity, humbleness, and happiness in your life.

P.S. I gifted a few of these journals to my close friends and they LOVED it as well!

[Dominique Reeves · Rating 4 out of 5]

I first started completing this journal in 2017. I was really sticking to it until I met my boyfriend and stopped the habit of going to it everyday. I was still grateful for life and got things done, but I could have been more serious about it and complete it all in 6 months without stopping.
Nonetheless, it was a really great exercise to start and end the day. It gave me the impression to get things done, even if it was only 3 things per day. It forced me to see 3 positive things that happened, even when the day sucked and it showed me that everyday you have 3 new different things to be grateful for.
I think that what discouraged me from doing it all was that I wrote The intelligent change to know if they would do a second version, so that in 6 months I wouldn't have the same quotes or challenges to accomplish if I bought another 5 minute journal from them... and they never got back to me with a new one, so I stalled.
Overall, it was a really nice journal to fill.

[Janna A · Rating 5 out of 5]

With University getting hectic and finals looming, it's nice to be able to just take a few minutes for myself and to just feel grateful and focus on the positive things in my life.

I also enjoy the daily quotes in each entry (some entries have weekly challenges instead of quotes). I love this journal; I would certainly recommend it! Especially to the people who want to take up journaling but are not quite sure how to. It comes with an introductory chapter that explains the journal's purpose, and it also comes with scientific studies that support their claims.

[Will Chou · Rating 4 out of 5]

The concept, lessons, and exercises in the journal are quite simplistic and focus on some of the most popular studies and concepts in the personal development industry. If I could do this, I'd dive deeper into certain exercises and tactics that could make more of an impact including studies and behaviors not as well known. Overall, I think this book is doing a positive thing for society though. It's taking people from zero to little action to something that moves them in the right direction.

[Fran · Rating 4 out of 5]

Excited to start implementing this. I love the outlook of creating a positive mindset, have better conversations with my husband and kids, and just feel better about what I have accomplished during the day. I've adapted the journal into Evernote so that I am not lugging around another book. This journal is a great concept for anyone looking to get started journaling and to help create a positive outlook and mindset. It reinforces it daily.

[Athornton · Rating 5 out of 5]

This was a Christmas present to me to help me remember and also to make sure I took some time for myself. I’ve been super diligent about writing-morning and evening and years from now, it will be amazing to look back on what life was like during COVID. I even bulleted major things that happened during COVID (example: less pollution, wild animals roaming cities, etc). It’s good to start each day with 3 things to be grateful for, makes me feel lucky.

[Mattie · Rating 5 out of 5]

A fantastic way to start and end your day. I used to journal a lot adding photos and my own personal touches. As I find myself busy, it's a great way to express my thoughts and feelings for the day. If I want to add more, I can grab another journal to write down more. This is perfect for someone who doesn't journal, doesn't have time, or wants to make quick daily notes. I recommend this to anyone who struggles with mental health.

[Lenka Matejik · Rating 5 out of 5]

Great idea for the everyday practice of gratitude. Loved to use it. Because of lots of travel that time and I had to care the book with me all the time, it looked really messy on the end of use. So I bought the app for Android and since I use it happily every day, everywhere I go. Thanks, Intelligent Change guys for this product! ♥

[Supriya Tawde · Rating 5 out of 5]

First thing when my open my phone, I fill this journal and it changes my whole day. I have been practicing gratefulness thanks to this book and thanks to Mimi for always sharing little bits and pieces of information on this book. Its been like more than a year I have been filling this and I love how it changed my perspective towards life. Thank you for creating this.

[Patrick Funston · Rating 3 out of 5]

As a “book” it’s more of a pamphlet. 35 pages of explanation that ends up being a lot of cliché. Still, I was looking for a simple format for a twice-daily journaling/check-in habit and this provided that. I should have saved the money and just wrote down the prompts while flipping through the book at the store.

[Teresa · Rating 4 out of 5]

cute :) built a good gratitude habit.
-1 star for getting boring/redundant. i think check points every “month” with examples of what to write for affirmations and gratitudes, like they had in the beginning section, would be helpful to inspire new points to write. i kept flipping back there but still writing similar things each morning.

[Yojana · Rating 5 out of 5]

It is just 2 days after using it, and i am seeing so much benefit. Definitely will continue to use continuously. It helps to correct your daily activities and i loved it. I work much harder now. I llve the affirmations part, and love to come up with new soecific ones everyday.

[dafydd walters · Rating 5 out of 5]

I've finished my first and am now on my second. It's been extremely helpful and a constant reminder of the things I have , the positives I have and the power of gratitude. Definitely worth a go so stow any sinicism of journaling and have a crack.

[Suditi · Rating 4 out of 5]

It’s a great journal for someone who is just getting into the habit of journaling or is just too lazy to do it so it doesn’t really go in depth with your emotions and what’s exactly going through your mind. It simply scratches the surface but it’s a good start nonetheless.

[Kirill · Rating 5 out of 5]

Finished the book part of the diary. Time for the diary part of the diary!
Good luck for everyone starting on this journey or already on this journey; from what I've heard, for many it's been life-changing.