The Five Minute Journal from Intelligent Change has become the second-favourite highlight of my daily routine (the first will always be my morning coffee)!

If you haven't seen the journal on my stories before, it's a one-pager to write in when you wake up and go to bed. It’s a gratitude journal that should only take up 5 minutes of your day, making it a lot less intensive than a brain dump and hence requires less commitment (sidetrack: if you don’t know what a brain dump is, Google it and thank me later).

NGL, I’m in no way perfect and can go for a considerable period where I stare at my journal every day but don’t write a single word in it. Some days I hate that my handwriting comes out scrawny; some evenings, I conk out before writing anything, and most days, I spend more than 5 minutes on it. But the point is to start creating those positive habit loops, even if it means having to push past self-imposed boundaries that make you feel uncomfortable. Manifestation only works when you turn intention into action.

One thing I love about the Five Minute Journal is that it comes with a mix of daily quotes and weekly challenges to keep you feeling inspired. Each journal is 100% plastic-free and will last 6 months with daily usage. If you’re an existing fan, you would be thrilled to hear that they have released 4 new colours with new quotes and an updated night routine. Those looking to get youngsters fostering gratitude early on may also find it helpful that there’s an illustrated and coloured edition for kids.

I’ve been trying to keep my journal close within arms’ reach (it can be hard, I know!) But if you’re not the best at using pen and paper, Intelligent Change even has a Five Minute Journal app to help you capture impactful moments on the go.

While journaling hasn't changed my life (yet), it gives me a sense of control, knowing I can begin and end each day on a positive note. I hope this will be your cue to give it a try because I'm holding myself accountable to do better.

If you would like to join me on my journey, follow any of the links in this blog post and code

CARMEN10

will give you 10% off.

And if you’re already a veteran journal writer (hello!), I would love to hear about your experience and the impacts it has had on your life. Let me know in the comments below. 

#toolsforpositivechange

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