[Coping] The Five Minute Journal

Reading Steve Jones’ posts about daily coping and seeing how it has affected me in a positive way, I’ve decided to share some of the things I’ve done to try and not let the negativity of our current circumstances and politics overwhelm me.

One of the easiest things I’ve found thus far is the Five Minute Journal. Never heard of it? Here’s a short video (less than 2 minutes) that describes what it’s about:

At the start and end of your day, you respond to the same questions. They focus you on gratitude, on envisioning what would make for a great day, what went well, and what you would do different. Short and sweet, it doesn’t take any longer than five minutes on a daily basis. Overall, it has changed my perspective to be more positive.

There is also a weekly assignment for you to do. By design, you won’t always encounter it on the same day of the week. The assignments aren’t hard. They are rewarding. They fit with the overall theme and purpose of the Five Minute Journal.

Now, before starting there is about a 10-15 minute period to read through how to best utilize the journal. That time is spent learning how the process works, a summary of the research which led to the development of the journal, and how you’ll use it each morning and evening. It’s a small investment and will set you on the path to making the most of the journal. Also, there’s a commitment where you specify a penalty and a reward for a goal: to complete five straight days of filling out the journal. That helps get you started.