• 24th November 2017

The Five Minute Journal

“The Five Minute Journal is one of the simplest ways that I have found to consistently ensure improving my well being and happiness. Both in terms of achievement and actual measurable, quantifiable results.” Tim Ferris

Why Journaling?

As a student of human behavior, I am particularly interested in what behavior results in happiness, and what behavior creates stress and worry.

One of the focal points of my interest right now is to find tools, tricks and ways to guide our mind away from stress and anxiety and towards fulfillment and happiness.
But how do you direct your brain? What habits create worry and what habits help us to guide our mind towards gratitude and joy.
What habits create worry?
I got this part covered. Since I never shied away from failure and fucking up in a big way I by accident made my Ph.D. in how to feel like horsecrap.
My monkey mind was non stop in problem-solving mode. Always stressed, super imbalances and totally not happy. This provided me with a manual on how to feel worried all the time. This in combination with me being a psychology student put me In a perfect position to deconstruct unhappiness and chronic stress.
After spending years on finding patterns, mindsets, and behaviors that resulted in worry, anxiety, and depression I got curious about what the opposite would look like.
What was the opposite of worry? Of anxiety? I needed a group of people who did things radically different. So I looked at the other side of the spectrum of happiness. Of people who were kicking ass in life.

What were the habits, routines, and patterns of pro athletes, stars, millionaires or even billionaires? Are there commonalities to be found among them? 

I was curious what would happen if one straight copied the behaviors of successful people. What would happen to a person who was prone to despair and depression if that person started to emulate habits of high achievers and happy people?
Would this result in them getting better results and more happiness eventually?

Sounds easy right? Wel,l there was one problem.

As a broke psychology student, I didn’t know many millionaires.

This is when I stumbled over the Tim Ferris Podcast.

Tim Ferris is a silicon valley Tech entrepreneur who made it his life mission to deconstruct world-class performers from eclectic areas (investing, sports, business etc).

He does so by interviewing high performers in order to extract the tactics, tools, routines, and habits of the super successful.

This means that he asks them about their favorite books, their morning routines, exercise habits their time- management tricks and so on.

His Guests include people like Arnold Schwarzenegger, Jamie Foxx, Edward Norton, Tony Robbins, Peter Thiel. 

This show for me was A good nugget. And as you can hear I am a big fanboy of this show. Since at that time I didnt have enough leverage to interview successful case studies myself this show was the next best thing for me.

One habit popped up over and over: journaling.

Apparently, the perfect antidote to stress and worrying is to take our thoughts and put them on paper. There seems to be something highly therapeutic about guiding our brain by asking the right kind of questions. Our brain is, in my opinion, a big, grey answering machine. It can not help itself but answer the questions we ask ourselves.

But I was not into writing at that point, where do I start when I want to implant the habit of journaling?

Tim Ferris pitches a product that is exactly that; journaling for starters.

The Five Minute Journal. 


So what is the Five-minute Journal…

Morning Routine

The first part of the Five Minute Journal is about your Morning Routine. The first few minutes after waking up are crucial.

“If you win the Morning, you win the day” Tim Ferris

You have the chance here to prime yourself positively for the rest of the day.

Best way to finetune your brain is by asking quesitons.
The quality of questions that we ask ourselves on a constant basis decides about our mental state more than anything else. Click here to read my article about how to ask questions better.

The morning section asks you 3 questions.

  1. What are you grateful for …
  2. What would make today great …
  3. Daily affirmations, I am …



Starting your day with gratitude is a habit that I heard many high achievers mention. I believe that happiness is a habit as well. Click here to read my article about gratitude and meditation.

One thing that unhappy people have in common is, in my opinion, their inability to see the small good things that are in our life. I believe that humans are first and foremost designed to survive. Happiness is secondary. Our brain is hard-wired to look for danger, and in my opinion, it does not give a fuck about happiness. We can hack this by asking our brain questions consciously in order to guide our emotions. It is very hard for our brain to separate words, thoughts, and posture from emotions. When we jump around and think about the awesomeness of life, it is much harder to hold depressing thoughts and vice versa.

Starting to ask yourself what you can be grateful for, emphasizes that there are amazing things around you. This can be as big as having a loving family or as small as seeing a bird that you like or feeling a cold refreshing breath on your face.

Happiness is a learnable skill. Gratitude is training that very skill, by giving us conscious control over our perspective. I believe achievement is overrated and that it is really about how we experience, and perceive achievement and our pursuit of the things that matter to us.

“The first thing I do every morning is make my bed. It gives me closure from the night before, and starts my day off in a clean, tidy and organise

d way. The second t

hing I do is an affirmation of gratitude, whether it’s for my immediate fortunate surroundings [such as] family, friends, health, home or gratitude for unknown people and unforeseen situations that come my way. Every person that enters your life and everyt

hing that happens to you has some greater meaning. It’s up to you to dig deep and ask why.“


—Angela Mavridis, founder and CEO of Tribal Foods, a company that produces organic grass-fed protein patties.

What can I do to make today great?

In this part, you basically force yourself to think about what you need to do today in order to feel like crap in the evening. What tasks have I been postponing that will cause me guilt today when I am in bed?
What do I have to do in order to feel tonight that this was a nice, productive, fruitfull exiting day? This means for everybody something else. For me, it is here about balance. I need to have the feeling that I got holistically better. This can mean for me going to the gym and lift heavy, or go to the library and work on my dream.
It also means doing something that is fun. Have an exciting date, make the life of someone around you a little bit better. It also means doing something just for you. Maybe watch a movie, get a fly new shirt. The idea behind this questions is to feel out what your idea is of a perfect day and how you can design a life that aligns with your true values and wishes.

Daily Affirmation

In here you write down how you are. What are you feeling, what is going on inside your brain? In my opinion becoming an expert on your inner life is a necessity when you want to achieve anything and if you want to have the chance of living happily.
Beeing unclear about why you do things, will result in you doing completely the wrong things. For example, if you feel undervalued, and un appreciated you might take completely different career choices.
Maybe you become a doctor in order to become validated by society and not because it is your heart’s desire, instead of doing pottery. The point I am trying to make is that by listening closely to your emotions you are able to avoid habits and decisions that are bad for you.
Not listening to your pain and your needs makes you very vulnerable to bad habits such as alcoholism, avoidance, or distraction. If you face your true feelings however you can maneuver your behavior consciously and you can make conscious decisions for your life.
Also, a great advantage is that you can look back in your journal to darker, or happier times and reread what you did differently back then. Either to realize what new behaviors are not good for you or to see what you have stopped that was giving you happiness and fulfillment.

Night routine

What was awesome today?

The night section asks you to reflect on 3 things that were amazing that day.

Again life is not so much about actual results, but about perception in my opinion. The amount of what we have and what we are is less decisive than in what way we evaluate our pursuits. Forcing yourself to write down 3 things changes your perception of your life, each day, a little bit.
In our society, we are motivated to only pride ourself with big achievements. But celebrating even the tiniest of our successes results in my opinion in much more happiness.
Often people with depression think they have nothing good in their life. Here you are forced to write down three things. This can be as small as that you saw a nice butterfly or even that you made your bed. Click here to read my article why making your bed results in more happiness.
Furthermore, you are asked about something that you could have done better.

Two things that The Five Minute Journal helps you to do in the evening.

  1. You end your day with positivity.
  2. You evaluate your day

Often we are caught in the business of life, without really moving forward. The feeling of being stuck, of not moving is a sure ingredient of worry and unhappiness.
This part of the five-minute journal forces you to think about the positive things that life gave you this day, and also lets you think about ways to make it better, more richer, more fun and more productive.
For me this part was important. I think I am naturally a very motivated person. That’s great. But also very dangerous. Because when I don’t keep it in check I work for months in the wrong direction, inefficiently without a plan or strategy. Asking myself every night, how I could have given more, planned better, enjoyed more fully lets me go to the bed with the feeling that tomorrow is going to be even better.

Final Note

I am always on the hunt for behavior changing products. I believe that this product is really great when you want to start to journal. Later you can create your own journal with questions that are more fitting to your personal unique values.
But for starters this is a beautiful product that will train your brain to become more aware of all the little beautiful things in your life.
I have been journaling for about 2 years right now, and I can honestly say that this habit has made me happier and more productive. And if you don’t want to spend the money, just create a journal for yourself. But the simplicity, and that it only takes 5 minutes makes it perfect to implant it into your schedule, and then later build more positive rituals on top of it.

Call to Action

  1. If you want to check out to check out the five-minute journal on Amazon? Click here!
  2. Write down 3 things that you can be grateful for
  3. Write down 3 things that are amazing about you
  4. What is one area in your life that is still holding you back?
Next Article

The 6 Phase Mediation

Related Articles

You might find these articles also interesting
  • 10th October 2018

Viktor Frankl’s Man’s Search for Meaning {Book Review}

  • 22nd October 2018

How To Create A Better Morning Routine — My 7 Morning Habits For Highly Effective People

  • 13th August 2019

Dr. Susan Weinschenk – How To Get People to do Stuff {Book Review}

Leave a Reply

Your email address will not be published. Required fields are marked *

FREE Habit Builder

Get my guide to tap into the power of habit formation for free.

Download FREE!

Download Habit Builder for free

By submitting and downloading the free product you will be assigned to our newsletter. You can unsubscribe at any time.

Get the Habit Builder now

Behaviour Shop

I will help you to tap into the power of habit formation in just few days.

Free Resources

Unlock Your Potenital with my free Psychology Tools


I will help you tap into the power of habit formation in just few days.
Get Private Coaching


Learn about ways and mechanisms to hack yourself to a higher mental performance
Read my articles


Learn about environmental psychology and master the things that are around us
Listen to my podcasts

Book Club

Learn about ways to hack your way to higher physical performance
See my books