5 min, twice a day
Taking 5 min twice a day can seem like a silly or challenging thing to fit in, but taking these 10 min of your 1,440 minutes a day can add so much value to your life in happiness, intention, quality of sleep, and overall well being.
What are we doing for 5 min?
Gratitude and Brain Dump.
The simplest way to do it is, get a notebook and keep it in your office or by your bed - somewhere easily accessible.
**If you're a computer kinda gal that's also totally cool - just make sure you don't get side tracked or distracted with other tabs or notifications.
Date your page everyday, and then spend 5 minutes of your morning writing down some of the things you're grateful for. It can be anything from your partner or children, to your job or your friends, something cool that happened, waking up, access to clean, hot water, etc.
When you're writing, actually take time to think about what you're writing and feel gratitude. It's one thing to go though the motions, it's another to actually feel it.
If in that 5 minutes you want to set an intention for the day, that's cool too. If not, awesome. It could be something as easy as, "I want to show up in my job with an open mind and really hear what people are saying." or "I want to make my partner feel loved every time I interact with them today." It's an extra added bonus that helps guide your day.
Then, at the end of the day before bed, do a 5 min brain dump.
I just wanted to say dump again.
Write out anything and everything that's taking up space in your brain that is keeping you from calming down at night.
Write what you have to do the next day, write anything you feel anxious about or are holding on to that's bothering you. It doesn't have to be a full journal entry - just anything that's on your mind that you can get out on paper and get rid of so you can sleep. Allow yourself to let go of it for the night. You'll have it to refer back to the next day if needed so let that shit out.
This is an example of my 5 min twice a day:
There's no right or wrong way to do it. If you already have a system in place for journaling, keep it up! if you don't, see what this feels like in your life.
Starting the day with gratitude can really shift your mindset to show up differently. Ending by getting any excess out can help you get more restful sleep at night and not hold junk in your head. Those little things add up to a healthier, happier human.