Have you wanted to start journaling [or maybe you’ve tried, not so successfully, in the past], but haven’t found something you can stick with? Luckily for you, we’ve created a quick + easy journal template [it takes less than 5 minutes in the morning + 5 minutes in the afternoon + 5 minutes at night!] that you can fit into your busy routine! Most of this parallels the Five Minute Journal, but we added a little CHAARG flair into it ; )
RISE + WRITE >>
You’ll want to look back on your entries to see how you’ve grown//all you’ve accomplished!
3 THINGS I AM GRATEFUL FOR
Writing down things that you are grateful for can help you shift your focus to the positive. Not only will it help to change your perspective, but studies have shown that keeping a gratitude journal can lead to better sleep, a greater sense of well-being, + an increased ability to handle change [among many other positive benefits ; )]. The things you are grateful for do not have to be grand, sweeping things — it could be as simple as having a cozy bed to sleep in!
2 THINGS I CAN DO TO MAKE TODAY GREAT
Focus on actionable things you can achieve to make today great [like calling your parents, doing your laundry, or going for a run] as opposed to things that may not exactly be in your control [getting a perfect score on a test, securing a deal at work, or it being warm outside]. Focusing on how your actions can impact your day will help reinforce that YOU have the power to make your day great!
A personal mantra is a simple statement that defines you as you want to be. I pick a word that I want to fully express that day — even, if it’s a word that I may not *feel* at the moment. For example, if I had a big presentation in the coming days, I would pick… “I am confident.” ++ continue to repeat that to myself, until I notice the world from that perspective [++ hopefully #own my presentation ; )]. You can also choose a positive phrase as a way to encourage//motivate yourself, like: “Believe.” Whenever you find yourself feeling stressed, take a couple of breaths + repeat your personal mantra back to yourself.
AFTERNOON FREE FLOW >>
Take 5 minutes at some point during your day [ideally in the afternoon — I recommend after lunch!] to *pause* + be in the moment. Feel free to write in your journal anything that comes to mind, whether it’s jumbled thoughts, anxieties, or if you want to work through a challenge. A few prompting questions: Where am I winning, losing, stuck, inspired? What am I seeing? What am I feeling? What am I hearing? What am I thinking? You can also use this time to listen to a song ++ really let the lyrics sink in… meditate on a quote… use it as a space for a *prayer journal* — it’s a free flow completely up to you!
EVENING REFLECTION >>
3 WONDERFUL THINGS THAT HAPPENED TODAY
After a tough day, it can be difficult to find three things that made today great. But, sitting down + focusing on the positive will help to give you perspective on that tough day — was it really that bad? — perhaps was it only a bump in the road.
2 THINGS I COULD HAVE DONE TO HAVE MADE TODAY EVEN BETTER
Maybe you put off calling your grandma or chose Netflix over the heaping mountain of laundry building in the corner of your room. This area is a space for you to reflect on the little things you could have done today to have made it even better [maybe now you can do them tomorrow ; )] . It is important to only write down actions that were reasonable for you to achieve — if you spent the entire day studying for a big exam coming up, don’t bring yourself down for not getting to complete smaller, more trivial tasks that can wait a few days.
SOMETHING I AM PROUD OF MYSELF FOR
Whether it is something you did today, or something about yourself in general, it is important to have a sense of pride in yourself! You are strong, you are powerful, ++ you can achieve anything you set your mind to! It doesn’t matter if it’s *silly* — if it’s something you are proud of, celebrate that, girl!
WORKOUT//BOLTS LOGGED TODAY
Make sure to share how you worked out today [or if you decided to take a rest day — share that!].
CHAARG FIVE MINUTE JOURNAL GUIDE >>
I am grateful for…
What would make today great?
3 amazing things that happened today…
How could I have made today even better?
I am proud of myself because: