health and weelbeing

While I exercise and try to eat fruits and veggies every day, that’s always been the extent of my identity as a wellness person. Meditation, affirmations, manifesting—they’ve always fallen under my umbrella of “to be tried at a later date.” But as my New Year’s resolutions came and went and my goals of focusing more on my emotional wellness rather than just physical seemed like they needed to be moved to 2023, I threw a Hail Mary and decided to order The Five-Minute Journal. 
After seeing it countless times on Instagram and TikTok and even in my friends’ homes, I thought that a quick journal entry every day was something that even I could keep up with in the name of being well. After all, who can’t spare five minutes a day to be a little more positive? After over a month of having The Five-Minute Journal, the experience has been one that I didn’t expect—to say the least. Here’s exactly how the process went for me and whether or not the magic so many promise rang true.

What is the Five-Minute Journal?
The Five-Minute Journal is a gratitude journal with six months’ worth of daily entries (which are undated). Before it dives into the actual journal pages, there are several chapters explaining the logic behind the journal and the best practices in achieving effectiveness in your journaling. It suggests journaling for five days in a row to get into the habit and to come up with a plan on how you’re going to achieve it. 
On the first page of the Five-Minute Journal, it claims to be “the simplest, most effective thing you can do every day to be happier,” which is bold but not completely unfounded given how valuable gratitude journaling claims to be. 
Each day contains the following prompts:
To be filled out first thing in the morning:

I am grateful for…
What would make today great?
Daily affirmation

To be filled out right before you go to bed:

Highlights of the day
What did I learn today?

The premise of the journal focuses on one thing: positive thinking. It aims to help you shift your mentality and build the habit of thinking about the good rather than the bad, which is why you start and end your day with it. It even suggests keeping the journal on your nightstand next to your bed so you can write the moment you wake up. It’s meant to be a practical way to implement positive thinking into your days in a non-daunting, approachable way.

My morning journaling
While all of this sounded easy enough when I read the suggested instructions, it goes without saying that it’s much easier said than done. I thought keeping my journal on my desk in my bedroom would be enough, but I did need to move it to my nightstand to actually get into the habit of doing it first thing after I woke up.
I’ve never done gratitude journaling of any kind, so I was in for a rude awakening on around day three. While it was easy at first with basic gratitudes like mornings with my dog, coffee, and the sun being out, coming up with three new ones every morning became difficult—fast. I had to dive deeper and really reflect on how I was feeling and what positivity I could pull from the day before. It took a bit of practice, but pulling gratitudes from a deeper place took a level of intuition that I don’t ordinarily pull from on a day-to-day basis. Things like “coffee” quickly turned into things that meant more, like “waking up excited to do my job today.”
The gratitude portion quickly made me see just how valuable gratitude journaling can be. I found myself searching for positive things to write down throughout my day to fill out my journal the next morning, which actually just made me look at the positives throughout the day more overall. 
I am historically not much of an emotional wellness girl, so my real challenge came from needing to fill out the affirmation portion of my journal. Even though the journal was completely private and just for me, I found it interesting that my instinct was to feel a little embarrassed and cheesy when writing down a new affirmation every day. After taking a deep dive into affirmation ideas, it definitely got easier for me and was a whole new way to give myself a little boost throughout the day. It was one thing to write it down, but another to think about it and actually affirm myself throughout the day, but with a little bit of practice (and writing each down on the page of my daily planner every day as well), it got a lot easier, and it got me into thinking of myself in a more positive way—something that I struggle to prioritize. Coming up with a new affirmation every day made me push myself into thinking about the parts of me that I truly love and what I’d like to believe about myself.
Lastly, and maybe most importantly, the “What would make today great” prompt made me think about my day in a way that I normally don’t. My days are usually dictated by one thing: my to-do list. In the beginning days, that part of my journal would be filled with things like “get ahead on X project” or “go to Y workout class.” Quickly, I realized that isn’t what actually makes my day great. As someone who tends to be achievement-oriented (Enneagram Three baby), I often equate my happiness with what I perceive as my successes; if I’m productive and achieving what I need to in a day, that means I’ll be happy, right? Not necessarily. Taking a moment in my morning to think about what would really bring me joy was enough reflection to prioritize myself in a whole new way. Rather than it being checking something off my to-do list, it evolved into things like “taking a walk without music or a podcast” to spend some time with myself, which made me feel much more fulfilled throughout the day than any to-do-list task ever could. 

My nighttime journaling
Much like my morning journaling, my nighttime journaling really only stuck when I kept it next to my nightstand and did it right before I turned my light off to go to sleep. 
Even more so than the morning, the nighttime journaling was truly a test in positivity. On a day that was “good,” it was easy to fill out my favorite parts of the day, but on a day that I was going to bed stressed and overwhelmed, it could take some digging. As someone who doesn’t normally challenge myself like this, it was incredible how taking those couple of minutes to try to think of something good in a bad day made me adjust my mindset to be more positive as a whole. And the best part? Even on those not-so-good days, I definitely could think of something that I learned, which made everything I wouldn’t have preferred to happen a bit more worthwhile. 
Seeing the good in every day isn’t something that most people do, but writing about it and trying to think of something positive in even your worst day helps to not dwell on the bad quite so much. And often, after I turned out the lights, I found myself trying to think of more good, whereas I ordinarily would probably have been stressing about the bad. It made small things like a stranger complimenting me or making myself a really good meal feel bigger than singular moments, and my brain adjusted to seek those things out eons more than I ever had in the past.

The verdict
Over the past month, this journal truly has changed the way I think more than I ever thought it could. Rather than needing to make one huge change to feel and think differently, it was about making one singular, small change throughout every day and that consistency adding up. I was able to stick to it much easier than I’ve been able to stick to anything else (looking at you, meditation podcasts!), and mindfulness turned from a chore into something I truly looked forward to every morning and night.
In the midst of the craziness of work and social plans and life in general, there has never been a reason to really slow down, reflect, and dig a bit deeper than my normal days required me to—but this journal gave it to me. Rather than going to bed thinking about what I needed to do the next day, I was spending time thinking of the good from the day I just experienced, which was a reach of success I never believed I’d actually achieve with this. Once my six months are complete, I know I’ll be ordering another one to continue my journaling ritual, and it’ll continue to make every day just a little bit better—and if I can do it, anyone can.

90 Journal Prompts For When You Feel Like You Have Nothing to Write About More

When asked the all-too-common nicety, “How are you?” my usual response is some variation of “I’m good!” After all, I love my job, I’m surrounded by a loving family, boyfriend, and wiener dog, my ride-or-die girlfriends fill my cup, and I have my health. What’s not to be happy about, right? But some days, there’s no better way to honestly answer the polite greeting than with “Meh.” Some days, I find myself taking the place of Bill Murray as the starring role in Groundhog Day, and I’m left with an inexplicable feeling of being in limbo between not being depressed but not jumping for joy either.
If that sounds familiar, we’re not alone. Trust me: I have five mindfulness experts to back me up (and they all assured me there’s a light at the end of the tunnel). Ahead, read for their best tips to guide us back on track to feeling refreshed and inspired. “Meh,” who? 

In this article

What are common causes of feeling “meh?”
Between always being plugged in, the social media comparison game, and the everyday pressures of work and relationships, there are countless reasons why we are feeling stuck in a listless, in-between stage. “We tend to get our measuring sticks out and compare our lives to others, which can lead us to feel a lack of motivation or helplessness,” said Molly Zive, LCSW, a licensed psychotherapist, yoga teacher, and podcaster. “We carry beliefs consciously and unconsciously about ourselves, such as ‘I’m worthless’ or ‘I will never be good enough.’ These beliefs can interfere with your ability to live the most aligned life if you feel like you’re constantly struggling to prove yourself to others.”
Not being in alignment with your values and desires can largely affect your mental health. “When we’re not in touch with ourselves, we might be making decisions that are objectively good—earning a certain degree, pursuing a promotion, or going on a trip with a friend—but are not the right decisions for us personally, leading to no sense of fulfillment, happiness, or inspiration to connect with life deeper,” said Dr. Jenelle Kim, DACM, L.Ac., a mindfulness expert, doctor of Chinese medicine, and the author of Myung Sung: The Korean Art of Living Meditation.
On the other hand, when we are mindful of our actions—from how we spend our time to who we spend our time with—we can realize our purpose and be in the moment to fully enjoy it. “Mindfulness brings us back to our slower, relaxed rhythm, which is where we actually find joy, peace, creativity, and fulfillment in our lives,” explained Kimberly Snyder, meditation teacher and author of You Are More Than You Think You Are. 

What is mindfulness, and how can it help you be happier?
We’ve all heard of the buzzword “mindfulness,” but what does it really mean? “Mindfulness is a state of focused yet relaxed awareness,” Snyder said. “It is being more aware of sensations, thoughts, and feelings, and yet not being attached to them, letting them rise, fall, and pass through.” Before you judge yourself for falling short of the definition, let go of your inner critic. Mindfulness is a judgment-free zone. “When being mindful, you are noticing whatever it is that you are experiencing with compassion and acceptance instead of with judgment, which can easily be a default habit,” said Joree Rose, MA, LMFT, a licensed marriage and family therapist, mindfulness and meditation teacher, author of A Year of Gratitude, and podcaster.
In our fast-paced, go-go-go culture, we’re either going full speed ahead or on autopilot. Rose explained that practicing mindfulness is having intention to respond rather than reacting to what life throws at us and knowing why we are doing what we are doing. In other words, when we are mindful, we become the drivers of our own lives. Instead of just going through the motions, we are intentional in our decision-making.

So how do you start practicing mindfulness?
While we all want to be happy and perform at our best 24/7, it’s not possible or realistic (and that’s OK!). So when life throws you a curveball, having a few go-to mindfulness tools in your back pocket means the quicker you can recognize the limiting thought or feeling and turn it around. “The simplest way to begin practicing mindfulness is to learn how to pause,” said Nicole Griffin, a mindfulness coach at Calm and Aura. “For many people, taking a deep breath is a helpful way to create a pause; for others, maybe it is taking a walk or a warm bath, placing a hand over the heart, or saying some kind words to ourselves.”
Zive echoed Griffin, suggesting four rounds of deep breath—paying attention to how the air feels as we inhale through our nostrils and take a deep exhale through our mouths—and seeing what we notice. “Are your thoughts racing around or are they easy to bring into this moment?” Zive asked. “What sensations are you feeling in your body? Without judgement, just notice what is happening with curiosity.”
Another buzzword vying for our attention (some would say the MVP in self-care) is none other than meditation. “The foundation of a mindfulness practice is meditation, as meditation helps wire the brain toward cultivating new habits and patterns,” Rose said. “Meditation can be done by simply creating the space to slow down for stillness and silence, connecting with your breath, and observing whatever is arising without judgment.” And contrary to what most people think, you don’t have to meditate for hours on end to reap the benefits. If all you have time for is 10 minutes, and it varies what time of day, great! 
The common theme here? Breathing is something we do automatically without much—if any—effort and thought, but it’s an effective tool when we’re intentional about it. By simply focusing on the breath, we leave behind any wandering thoughts and bring ourselves back to the present. What’s more, centering ourselves with breath can help regulate mood, attention, and body awareness.   

What to do to get out of a “meh” funk
1. Reprioritize your daily routine 
It goes without saying that what we do (or don’t do) day in and day out affects how we feel. And when we’re in a state of “meh,” Zive suggested evaluating our daily regimen. “Make a list of things that make you feel your best in your daily life and make realistic implementations,” she said. “What feels good for you today may not be what felt good a few months ago or a year ago. It is important to meet yourself where you’re at now.” Perhaps you’ve found that limiting your exposure to social media to weekends helps keep  the incessant scrolling and inferior thoughts at bay. Or maybe you want to try incorporating journaling to understand and work through the negative emotions you’re experiencing. Bottom line: Only activities that make your “meh” days (mostly) a thing of the past are welcomed. 

 
2. Tune in to your true self
There’s no one who knows you better than yourself. And when you align with your true self, you’re well on your way to getting back on track. “The true antidote of getting past feeling meh is to connect to the true self, which is within all of us,” Snyder said. “It is the core of who we all are, beyond the fear and the mind chatter. It is the consistent source of unconditional love, peace, creativity, confidence, and joy.” Take time to reconnect with yourself, reflect on who you are today and who you want to be, and stop a few times throughout the day to check in with your body and mind—especially when you fall into the self-doubt trap. Treat yourself like the inspiring, well-rounded, and beautiful person you are!

3. Practice self-compassion 
As the saying goes, you’re your worst critic. We beat ourselves up if we don’t get the promotion, fall short of looking a certain way, or miss a family dinner instead of giving ourselves grace and celebrating our wins. When we feel out of sorts or suspended in an in-between phase, it’s especially important to show ourselves kindness. “Feeling in a funk is something all humans experience, and it can be a great learning opportunity if we are willing to slow down and listen,” Griffin stated. “Consider how you would treat a close friend or loved one who is feeling stuck and what you would say to them. Then, say those same words to yourself,” she added. Whether it be “This feeling is temporary, and it will pass” or “Recognizing and processing your emotions is something to be proud of,” giving yourself a pep talk will go a long way. 

4. Incorporate meditation
There’s no magic formula when it comes to wellness (a girl can dream!), but calming the mind, moving the body, and nourishing both with whole foods comes close. Dr. Kim affirmed that meditation, movement, and medicine help us feel more connected to ourselves, our purpose in life, and the natural energy that exists all around us. There’s the common misconception that meditation is limited to sitting still and in silence, but Dr. Kim counts any intentional activity done to calm the mind—dancing, calligraphy, or painting—to be meditation. You can also turn anything into meditation by being intentional and focusing on breath while walking your dog or folding laundry.

5. Get moving
There’s nothing like a good workout to get you in the right mindset. If you think a vigorous HIIT or strength-training session is the only way to go, think again. “Any form of movement will help improve the flow of energy in your body and help you break free of feeling in a slump,” Dr. Kim said. “Regular and consistent movement that stretches and awakens your whole body can be more beneficial than stressful exercise if you’re looking to restore your health and improve your mental state.” Stroll around the block a few times a day in between meetings and phone calls, roll out the yoga mat and strike your favorite poses, or jump it out on your rebounder. 

6. Use food as medicine
There’s no denying that food is medicine. Dr. Kim suggested eating a nutritious diet,  staying well hydrated, and adding in specific herbs, natural supplements, or teas to help support your mental and physical health, improve your mood, provide mental clarity, and give you a boost of energy.

7. Express gratitude 
IMO, giving thanks should be a must 365 days of the year, not just on Thanksgiving. When we practice gratitude, we hone in on the positive. “The more you focus on the good, the easier it is to find, and then it becomes easier to access,” Rose said. “This will help rewire your brain, helping you to be happier and healthier.” Getting in the habit of being grateful for what you have will serve you well, whether you’re in a season of hardship or everything’s coming up roses. And remember, nothing is too small or mundane to be appreciative of. 

This article is intended to inspire you to live your best life, not to serve as mental health treatment. If you’re experiencing symptoms of anxiety, depression, or chronic stress, it’s important to reach out and get help. See your doctor, get in contact with a therapist, and/or talk to a close friend or family member. If you are experiencing suicidal thoughts or actions, get help immediately. 
National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)
Crisis Text Line: text CONNECT to 741741

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