It´s so easy to get-up and jump straight into the daily chaos: preparing breakfast for the family, checking your work email, getting dressed and running out to work. We all want to take some time to start the day peacefully but hey, who has the time? Nobody right? In the 6am club I wrote about how I used to have this hour every morning to start my day well (planning my day, some sports, some reflection time) but since having the bichin, that´s just a utopia so it´s normally just facing the day head-on. Still, there is one tiny element of this 6am ritual that I still manage to preserve, but only because it just takes 5minutes.
The concept is simple, one of the big pillars of these 6am success stories is reflection time for yourself. Since time is scarce now, I really liked the model of the “5minute journal” when I found out about it. Basically the idea of this journal is to focus on the good things in your life by just taking a few minutes each day and thereby start and end each day feeling happier and more focused.
As the name already suggests, it only takes 5 minutes each day, divided over a couple of minutes in the morning after you wake up and a couple at night before going to bed, where you need to fill out a few structured questions.
So how does this work for me?
By scribbling each morning about a few things I am grateful for, I automatically start my days on a happier, more positive note. No matter how bad things are or how sad you might feel about some things that life brings, focusing on things you´re grateful for despite of these bad episodes really helps. After the things you´re grateful for, you also need to write 3 things that would today make great. These can be the things you want to achieve today work-wise but definitely also life-wise, e.g. have a good talk with your husband / your father / your daughter. Finally, to finish your morning session it asks for a daily affirmation, where you need to finish the sentence “I am…”. This can be anything you feel like: “I am awesome”, “I am going to crush this presentation”, “I am happy with my life”.
In the evening before going to bed you would repeat this process with slightly different questions, focusing on a few amazing things that happened today and on what would have made today better if you would have done it differently.
That´s it, quite simple and the results of this small habit are amazing I can assure you! It´s just a tiny bit of me-time and definitely helps me get focused starting the day and also to be more grateful.
Journal to be grateful
You could of course do this in an empty notebook or just in the notes section of your phone. That´s how I started this but honestly it didn´t not really work and stick as a daily habit until I used a dedicated journal for this. The official 5minute journal exists in pa per form or as an application on your phone, and I am currently using both. I have the reminders set in the app on my phone in the mornings and at night but when I am at home I tend to use the paper journal and when I am away I use the app.
As a busy mom it´s so easy to just get caught up in the daily chaos so why not give ourselves these 5minutes every day to reflect a bit and to start and end the day more grateful?