“Where in the world am I supposed to find the time to journal? Seriously, between working full-time, meetings, assignments, and bills piling up, who has a spare moment to sit and dissect their emotions? It’s not like I have the luxury of lounging by the beach, contemplating life”
That’s exactly how my friend reacted when I suggested journaling to ease his stress. Maybe you feel the same way too.
Finding time to journal can feel like trying to find a needle in a haystack, especially when life is jam-packed with responsibilities.
The struggle is real, and finding the energy to journal can seem like an impossible task, especially after a long day at work. And let’s be honest, journaling isn’t exactly the activity we eagerly anticipate after a long, exhausting day.
But fear not, because I hear you loud and clear and I’ve been there, believe me. Just like my friend, when I was working in my first company with a demanding job, the idea of diving into my emotions through journaling seemed overwhelming.
But here’s a little secret that really made a difference for me.
You see, journaling doesn’t always have to be finding the perfect spot, setting aside hours, and filling pages with your emotions. While that method certainly has its benefits, it’s not the only way to journal. For those who can’t spare hours, there’s an alternative approach.
What I mean to say is, even if you can’t dedicate extensive time to journaling, even a brief session can work wonders in relieving stress. Research has demonstrated the significant impact even short journaling sessions can have on the brain.
There is a beautiful quote that resonates with me in everything I do: “It’s always better to walk slowly than not walk at all.”
So, in this blog, I’ll walk you through a quick 5-minute journaling session that you can do anytime, anywhere, and watch as it transforms your mindset.
Here’s the breakdown:
Get Your Gear
Grab a small journal that fits in your pocket or use a digital one if that’s more your style. No excuses here – if you don’t have one, get one!
You can also get a journal formatted for 3-4 sentences per entry; it keeps things simple and avoids overwhelm, freeing up your mind to just write.
Write It Down
Write about your feelings and explore the reasons behind them. You’ll uncover surprising insights by delving into the “why” factors. Trust me, it’s transformed my perspective! Questioning my feelings has led to profound realizations.
If you’re short on time, try micro journaling—capture your strongest thoughts concisely. Later, when you have a moment, you can expand on them further.
Find the Good
Jot down three things that you are grateful for. I understand that it can be challenging to come up with things you’re grateful for every day, but just write whatever comes to mind.
For example, I once had a really tough day that took a toll on my mental health. When I stepped onto the terrace, I simply wrote, ‘I am grateful for the cool breeze blowing over me & grateful for witnessing the beauty of the moon’. It’s a small shift that can make a big difference in your outlook on life.
Try guided journals
If you feel overwhelmed by a blank page, you can buy a 5-minute journal, which is super helpful for beginners. It has helpful headings, making it super easy to jot down your thoughts and feelings.
Make It a Habit
Consistency is key. Try to make journaling a part of your daily routine. When aiming to form a new habit, it’s beneficial to integrate it with an existing routine. By doing so, you naturally incorporate the new habit into your daily life.
For instance, if you commute by train to work, consider journaling during your travels. Find a time that seamlessly fits into your day!
In conclusion, it only takes 5 minutes, folks. Think about it – how often do we mindlessly scroll through Instagram? Before we know it, 30 minutes have slipped away. We invest time in others, sending emojis and likes, but how often do we take a moment to show ourselves kindness, to truly listen to our emotions, and to understand ourselves better? Let’s make that change.
