The Five Minute Journal Project and Letter

The swap is based on using Intelligent Change’s Five Minute Journal approach. It is a secret weapon to focus on the good in your life, become more mindful, and live with intention. With a simple structured format based on positive psychology research, you will start and end each day with gratitude

PART ONE You will write in any journal of your choosing each day for 30 days, from September 18 to October 17, using this approach. The total time should be about five minutes each day, split between the morning and evening.

Morning Routine – Three tasks:

1) As soon as you wake up, write 3 things you are grateful for. Get specific 2) Next, write down a list of 3 actions you will take today that would make your day great. 3) Write down a simple statement in the present tense that focuses on what you want to create in your life. This is a daily affirmation or intention.

Evening Routine – Two tasks:

1) Before going to sleep, write 3 amazing things that happened during your day. Get specific and remember to connect with the feeling. 2) Give a brief answer to this question: What action(s) could you have taken today that would have made your day even better?

PART TWO After you have written in your journal for 30 days, on the 31st day, you will write a letter to one partner. In your letter you will include:

1) Short intro about you 2) Your thoughts on the five-minute journal project 3) Has this experience changed you in any way? 4) Would you continue doing this one your own?

Please mail your letter to your partner by the swap deadline.

Resources:

Access to printable template

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