One month ago today, I was feeling pretty low. C and I had been isolated for just over two weeks, and I was overwhelmed by the news and growing sense of uncertainty about the future. Some days I’d be okay, but most days my anxious thoughts would completely snowball and result in stress and panic. I’m all about authentically feeling my feelings, but at a certain point I wasn’t sleeping, I felt foggy and just not like myself. I knew that I had to make a change.
One of the things that helps me get out of ruts is focusing on what can control. Easier said than done, but I figured I’d start small. I prioritized my morning readings and rituals (more on that here) but even then, it felt like something was missing. I’d heard a lot of great things about this gratitude journal from friends and the blogosphere so, after some research, I decided it might be exactly what I was looking for. Not one to keep things to myself, I told C about it and together we decided to start a gratitude practice.
I know the term gratitude gets thrown around a lot, but what exactly is gratitude? Well, gratitude is an emotion, but it’s not easy to define. According to Google, gratitude is the quality of being thankful; a readiness to show appreciation for and to return kindness. The creators of the 5 Minute Journal define it as “the experience of counting one’s blessings”. And while that might seem fluffy, studies have shown that when we express gratitude and receive the same, something in our brain changes. Gratitude triggers a release of dopamine and serotonin, the two neurotransmitters responsible for our emotions, and as a result… we feel happy. So, by practicing gratitude, we increase these neural pathways and can actually create a permanent positive nature within ourselves. I know. Mind. Blown.
Okay, so that’s all well and good, but how do we practice gratitude? That’s where the 5 Minute Journal comes in. A 2003 study showed that keeping a daily gratitude journal leads to better sleep, reductions in physical pain, a greater sense of well-being and a better ability to handle change. All of the things I was struggling with exactly one month ago.
C and I were drawn to the 5 Minute Journal because it felt doable. 5 minutes a day is totally manageable for something that’s proven to increase happiness! I’d tried writing gratitude lists in the past, and while it felt good to jot down a list of things in a notebook, there was no follow up and I often forget about what I wrote. With the 5 Minute Journal, there is built-in follow through because you do it twice a day! But before I get into all my favorite things about the journal, let’s bring in C.
C: Hi! Didn’t see you there! Any Cooking With Christian fans out there? So, this is my first time practicing gratitude in any shape or form. I like this journal because it’s simple and only takes 5 minutes a day. I have found that in order to avoid repetition, I’ve had to get creative with the things I’m grateful for and it’s made me realize how blessed I…and we…really are. I know longer write “Nora, Bruce and our apartment” as the three things I’m grateful for.
N: I can totally relate! I love how the journal has three morning sections: I am grateful for…, what would make today great and daily affirmations. I feel like writing out things that would make the day great has helped me focus on actually making those things happen!
C: I also like that I’m asked to reflect on the day each night by naming three amazing things that happened that day and what could have made the day better. In the beginning it was really hard to come up with three amazing things because of COVID and isolation. But I started to get creative and find bright spots even in the most mundane of days.
N: Oooo okay okay, like what?
C: Things like cooking for our little family, taking Bruce on all of his walks, time spent with you…
N: Suck up 😉 I agree though, it’s definitely forced me to be creative. And now I’m always looking for things to be grateful for, you know?
C: Yeah, when you change your attitude to be an attitude of gratitude you can find a lot of things to be grateful for!
N: Did you just come up with that?
C: Just a little something I picked up. The last thing I love about the journal is the last question: what could have made today better? It’s almost a chance to have a mental do-over. To fix the one mistake you made that day. Although, in all honesty, some days I leave it blank because I’m happy with how the day went.
N: Woah. I never thought about that! Like, I would never think to write “nothing!” – I can always come up with a zillion things that would have made the day better but usually end up writing “going to bed earlier” or “showing more compassion towards myself”.
C: Okay I don’t necessarily leave it blank but I’ll write something like “‘Twas a good day!”
N: ‘Twas! The last thing I’ll say is I appreciate that I can go back through days past and see themes. Like, hello Nora, no wonder I’m so tired! I always want to go to bed earlier!
C: We’ll work on it, sweetie.
N: Teamwork makes the dream work! Is there anything else you want to share about the journal? Do you think you’ll keep it up?
C: I think it’s a great use of 5 minutes a day. I do think I’ll keep it up, especially right now. We need things to be grateful for.
N: Amen. I couldn’t have said it better myself!
Overall, our experience starting a gratitude practice with The Five Minute Journal has been overwhelmingly positive. While our circumstances haven’t changed and the world is still a pretty chaotic place, our mindsets have improved greatly – we are kinder to ourselves and to each other, look for brightness in each day and feel better equipped to handle daily stressors and changes. All of that, just from taking 5 minutes a day to reflect, encourage and dream.
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