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The 5 Minute Journal

Morning

  • I am grateful for…
  • What would make today great?
  • I am…[affirmations]

Night

  • 3 amazing things that happened today
  • How could I have made today better?

Weekly Challenge (optional)

  1. An old friend I’ve been meaning to re-connect with is ___. Call this person today.
  2. Sing in the shower today.
  3. Start a conversation with a stranger.
  4. Write yourself a love letter and say everything you love about yourself.
  5. Someone dear to my hear is ___. Say “I love you” to them.
  6. Go through pictures from 5 years ago. Yes, you really did look like that.
  7. Leave your cell phone at home today. You deserve a break.
  8. Smile at yourself in the mirror for at least 10 seconds.
  9. Go to a coffee/teashop and pay for someone else’s drink.
  10. A family member I’ve been meaning to see is ___. Call and schedule a meeting with them.
  11. Go for a walk to the park alone.
  12. Smile at 3 stranger. You can do it!
  13. The song that I love to move/dance to is ___. Play it now and boogie. Great way to start the day!
  14. A really great movie that I watched many years ago is ___. Watch it again.
  15. Back up your data today. Seriously, you can thank us later.
  16. Take a different route to your school/work.
  17. My favorite song from 5 years ago is ___. Listen to it today.
  18. If you’re single, write down the ideal partner for you – describe them in detail. If you’re already in a relationship, write down how your relationship could reach the next level.
  19. Take a cold shower. As cold as you can take it for as long as you can.
  20. Be extra wonderful to yourself today. I’m talking almond lattes and extra delicious food.
  21. My best friend is ___. Give them a small gift. Just because.
  22. Be vegetarian for the day.
  23. No electronic devices after 9pm. Light some candles.
  24. Go for a 30 minute walk with a friend/family member today.
  25. Take 10 minutes today to visualize your perfect day.
  26. Someone I love dearly is ___. Write him/her a small letter about how you feel about them.
  27. Watch Jim Valvano’s ESPY Speech. Youtube it.
  28. If this was the last week of your life, would you do what you are about to do? What would you change?
  29. When I was 7 years old I wanted to be a ___.
  30. Write your bucket list.
  31. Hold the door open for someone.
  32. YouTube Carl Sagan’s Pale Blue Dot. Watch and share.

Copyright © 2023 Nathan Lively