As someone who works from home, sometimes I get out of bed, check my to-do list, and start working. The biggest thing I’ve noticed is that on the days I take the time to really think about the questions in the journal, my days unfold with much more intention. I love that the journal is a physical reminder to set your intentions and your attitude for the day. They’re all things you hear about successful people doing, but it was always something I had a hard time consistently adopting and something to leave for future Natalia to tackle. It’s the same thing with meditation, goal setting, manifestation, etc. Yet, I’ve never been able to turn it into a consistent part of my routine. I’m someone who loves the idea of gratitude exercises, and definitely think that cultivating a much more positive outlook of even the small things has helped me better manage stress and overcome anxiety. My Experience With The Five Minute Journal Reflecting at the end of the day helps to evaluate what things or thoughts crept into your day and held you back from achieving these goals or maintaining a positive outlook. Positive affirmations of who you want to be and what you want to achieve begin to chip away at these negative, self-limiting thoughts and prime your brain to start building this belief in your mind.
Unfortunately, much of what we say or think is negative. Practicing gratitude has been proven to improve everything from physical and psychological health, relationships, sleep and self-esteem, to enhance empathy while reducing aggression.Įnvisioning the things that would make the day great and affirmations of what you want in your life, actually help to rewire your brain to see what you can do to improve your well-being and achieve your goals. What’s assuring is that the science behind these exercises is pretty sound. Space to write what could have made the day better.Space to list three amazing things that happened that day.An example they use in the book is “I am confident and comfortable in my own skin” or “I earn $100,000/year.” An affirmation is a statement of what you want in your life. Space to list three things that would make the day great.Space to list three things you’re grateful for.Each page of the journal consists of the following: You fill out the morning routine questions when you wake up and then complete the night routine questions before bed.
Gratitude exercises have been around for quite some time, and you don’t need the journal to do them, but The Five Minute Journal simplifies it in an actionable format. If you aren’t familiar with it, The Five Minute Journal is a journal you complete every day with short exercises to help you develop a more positive outlook, become more mindful and live with more intention. Natalia completed the journal for one month (and counting) and we thought it might be helpful for her to share her experience with you. One of our new prize partners this year was Intelligent Change, the creators of The Five Minute Journal.īelow, Natalia, our Community Manager and a Holistic Nutritionist at HEAL, explains the logic behind The Five Minute Journal. We partner with some of our favourite brands and products in order to be able to offer these prizes each year. One of the perks of the challenge is that every week the top teams and individuals get prizes. Several times throughout the year we run a Wellness Challenge with offices across Canada challenging participants to adopt healthy habits relating to things like improving energy, digestion, sleep, movement and reducing stress. As some of you may know, corporate wellness is a big part of what we do at HEAL.
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