The 5 Minute Journal

Written by Grace & Silas

I’ve been dealing with quite a bit of pushback from my own self. 

There are things you know you need to change and work on, but then you kind of just stop and feel discouraged.

SO, I decided to try something simple.

It’s a 5-minute journal that I learned about on the Tim Ferris podcast (would definitely recommend!).

It was weird because I instantly felt so much better for such a tiny task.

So if you want quick gains and little work, then here are a few tips to make sure you get the most out of it + the 5-minute journal prompts printable at the bottom. 🙂

For the gratitude prompt:

  1. Choose basic simple, smaller things. This way you’re not just focusing on the wide sweeping things (ex. a bonus at work last month), and you can start to appreciate and notice the smaller things that often go overlooked. Think, a great book you’re reading, the hot cup of coffee or tea you’re drinking, etc. You can totally add big things, but you mainly wanna focus on the small.
  2. No repeats. This way you can grow in gratitude and being able to notice the things that are going right in your life. It can be easy to get discouraged and wonder when things will ever get better and this should help with that. 

For the “What would make today great” prompt:

  1. Don’t over estimate what you can do in a day. Make them short and sweet. It’s easy to think that we can get a lot more done in the day than we can and when we see all that we haven’t accomplished, it can be seriously discouraging and make us quit. 
  2. Also, this just really helps you realize what you actually want to do/get done when you have limited space.
  3. This journal printable only has 3 small lines for you to put down your daily goals and that should help with keeping them small. However, if you decide to write the prompts down in a journal, don’t give yourself more than just 3 lines.
  4. You don’t have to get everything done! Don’t beat yourself up. 🙂
  5. You can also look back and see what you’ve accomplished over the weeks and months and years and actually see progress and feel encouraged.

For the words of encouragement prompt:

  1. When you do this section, you’re encouraging yourself of the things that intimidate you (like finishing books for example).

End of the day stuff…

For the 3 amazing things that happened today prompt:

  1. This is honestly such a great thing to look back on each month so you can see all the good things that have happened to you, big and small, and how much you’ve accomplished.

The rest is self explanatory and I think you’re gonna love this. So click to download the 5-minute printable and try a simple way to make your life better. 🙂

(It comes in two colors; mint and sand 😊)



Meet Silas & Grace

Silas and Grace always had a passion for travel. So in 2016, they started Chasing Foxes as an independent income source. 4 months after launch, they were making enough money from their blog to travel full-time, and in the past 5 years, they’ve been able to encourage others in their blogging journeys too. Learn more about Silas & Grace.

A grayscale side portrait of Silas and Grace Moser of Chasing Foxes kissing one another.

Finished? Explore our tips below…

A pretty bullet journal being written on by a woman.