How 5 Minutes a Day will Change Your Life

Do you ever have a day where you thought to yourself “where did the day go?” That’s me. Everyday. I’m the QUEEN of the day that got away. Every evening around 6 o’clock, my husband laughs when I act so surprised that dinnertime has magically arrived without my knowledge.

And it does! After I suddenly realize that dinner snuck up behind me, I scramble to first THINK of something to cook, and then frantically fix something (somewhat) healthy.

After the chaos of dinner, I’m done. Tapped out. I’ve forgotten whatever I was in the middle of doing before cooking dinner. I feel as though my whole day was flung together and I have nothing to show for it. It’s as though that little bit of chaos threw off my whole day.

So what did I do? I set a new goal in my journal. And it worked.

I’ve been journaling for some time now. In the mornings, I do my own version of the ‘5 minute journal’ approach. I call it “Gratitude and Goals”. Gratitude for the things I have currently and goals for the things I want in the future – and every morning, I write these things down so that my day is a bridge between the two.

And it’s changed my life.

It takes about 5 minutes most mornings. A quick 2 pages of writing, and my mind is clear. This approach to journaling helps me to take on the day without all the clutter usually rattling around in my brain. My day starts and ends more clearly and with a purpose – plus it helps me to remember dinner!

So how do YOU do this? Grab a journal, a pen, and a cup of coffee.

You ready?

OK start with page one. Write down 2 things you are grateful for – and why. They can be something simple, like your family or your home or the fact that you could sleep in that day (I’ve written that one a few times!) Whatever you are truly grateful for in your life and why you’re grateful.

Now close your eyes and see those things in your mind for 2 deep breaths. Seriously. Picture your family/home/sleeping in. Now breath in…out…in…out while holding that image.

Ready for step 2?

Write down 2 goals you have. They can be anything – to accomplish more at work, to be more mindful, to beat cancer (that was my written goal for forever!!) Even just being less nauseous from chemo treatment. Whatever you REALLY want to do.

It can be something you want to accomplish that day (like putting dinner on the table by 7) or that year (like finishing that ‘honey-do list’). Small or large, whatever it is, write it down.

Now, again, close your eyes. Picture yourself reaching that goal. Hold that image and take 2 more deep breaths.

At this point, I usually turn the page and write my thoughts. Whatever has come to mind, I write it down. If it’s a big appointment day, I write down my fears and anxieties. Or sometimes I write about activities from the night before such as a fun dinner party or seeing family. Whatever is rattling around in my brain first thing in the morning is written on the next page.

FIVE minutes. And its changed my life.

How did I come to this? Well, I’ve always found that writing is a great outlet for me. I’ve also been practicing mindfulness since my diagnosis, and I found that this 5 minute journal method combines the best of journaling, visualization, and mindfulness.  Over time, I’ve found it keeps me ‘present’ and less stressed all day. I now direct my day rather than my day directing me.

It’s also helped tremendously with my cancer fears. As Tony Robbins likes to say, you can’t be grateful and fearful at the same time. I am proof that changing your mindset really DOES change your life. This five minutes has helped me to quiet the fears and find a greater meaning in everyday life BEYOND cancer.

Using a journal to focus my morning thoughts has retrained my brain to see the bright side. Throughout the day, my mind thinks back to the things I’m grateful for rather than the things I’m fearful might happen. My gratitude has replaced my fear.

And some days, having a calm dinner with family shows me the happiest and greatest meaning of life. Set aside 5 minutes to try something that may change YOUR life – like this 5 minute journal – and take control of your fears.

Journaling with Cancer

I often talk about the stress and the mental battle I went through with my melanoma diagnosis. Being diagnosed with cancer is INCREDIBLY stressful – nothing else compares, really – and it forces you to reevaluate your life. At the ripe old age of 31, I was trying to come to grips with all of life’s deepest questions. Why me? How did this happen? When all this is over, what do I want out of life? How is this going to change me? Am I living a life worth living?

My head would spin with questions every night, and instead of sleeping, the worry would take over. I knew my thoughts weren’t helping my mindset. I needed an outlet to clear my head.

I didn’t want to go to a shrink, though. I mean who does?? I’m not having suicidal thoughts and I’m not on the verge of breaking down. If my family found out, they would think that I wasn’t handling it well, and THAT would be a whole other stress-inducing problem. I just needed to vent.

So I started to write.

I started this blog as a journal. I started a garden journal. I started a ‘journal’ journal. And I started to write every chance I got.

It was such a relief to get allllll those thoughts out of my head. Writing them down seemed like instantly unloading all my crazy thoughts onto the paper – like cutting and pasting them from my head to the journal. It became my external hard drive, where my all my deepest thoughts were safe and sound.

Don’t know where to start? More info to come!

And slowly my mind felt more clear. I felt as though I could really face the day without those constant fears chirping in my head. My therapist became my journal – I could openly examine my thoughts and writing them down made me accept my own point of view more freely. My goals and aspirations became clearer. It was like venting to my best friend that would never tell another soul about what I had complained about that day.

You may think “this journaling stuff is only for teenagers to relieve their emotional angst”. Heck, when I started I thought it would save me the trouble of seeing a mental health professional. In researching the effects of journaling, however, I discovered it’s a lot more than both these things.

Journaling has been a habit of highly successful people for ages. Mark Twain, Benjamin Franklin, Tony Robbins, Tim Ferriss, and Oprah, just to name a few. Journaling their thoughts, ideas, dreams, and daily goals has helped them all attain amazing lives.

And my goal is to have an amazing life. I want to make my life worth living. Every day is a blessing, and keeping a journal is a way for me to reflect on what I have, where I’ve been, and where I’m going.

Do you keep a journal? How does it help you? Let me know in the comments!