{"id":387,"date":"2023-08-17T15:13:12","date_gmt":"2023-08-17T15:13:12","guid":{"rendered":"https:\/\/iamincharge.club\/?page_id=387"},"modified":"2023-11-09T13:17:39","modified_gmt":"2023-11-09T18:17:39","slug":"the-five-minute-journal","status":"publish","type":"page","link":"https:\/\/blog-alexis.monville.com\/en\/books\/i-am-in-charge\/the-experiments\/the-five-minute-journal\/","title":{"rendered":"The Five Minute Journal"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">What is it?<\/h2>\n\n\n\n<p>The Five Minute Journal is a journal created by Alex Ikonn and UJ Ramdas. The book is a best seller with more than 500,000 copies sold. The book gives a format for you to create a gratitude journal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why use it?<\/h2>\n\n\n\n<p>Sticking to the practice and creating the habit of continuing it over time has proven to increase happiness, improve relationships, and foster optimism. The practice is not the only journaling practice. Benjamin Franklin proposed a <a rel=\"noreferrer noopener\" href=\"https:\/\/www.goodreads.com\/book\/show\/29837555-benjamin-franklin-s-virtues-journal?ac=1&amp;from_search=true\" target=\"_blank\">journaling practice<\/a> associated with his <a rel=\"noreferrer noopener\" href=\"https:\/\/www.goodreads.com\/book\/show\/23152106-benjamin-franklin-s-book-of-virtues\" target=\"_blank\">book of virtues<\/a>, for example.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Steps<\/h2>\n\n\n\n<p>The practice is arranged in two parts, the morning routine, and the night routine.<\/p>\n\n\n\n<p>Morning Routine, just after waking up, answer these three questions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>I am grateful for.<\/strong> List three things that you are grateful for.<\/li>\n\n\n\n<li><strong>What would make today great?<\/strong> List three things that would make today great.<\/li>\n\n\n\n<li><strong>Daily affirmation, I am.<\/strong> Express who you are. An example could be: \u201cI am clear and focused on my goals.\u201d<\/li>\n<\/ul>\n\n\n\n<p>Night Routine, just before going to bed, evaluate your day with these two questions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Three amazing things that happened today.<\/strong> List the three amazing things that happened today. The idea is to focus on the positive, as we have a natural tendency to do exactly the opposite.<\/li>\n\n\n\n<li><strong>How could I have made today even better?<\/strong> Express the one thing you could have done to make the day better. This part is for reflection and growth.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Further Information<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a rel=\"noreferrer noopener\" href=\"https:\/\/www.intelligentchange.com\/collections\/all\" target=\"_blank\">The Five Minute Journal, Intelligent Change<\/a><\/li>\n\n\n\n<li><a rel=\"noreferrer noopener\" href=\"https:\/\/www.goodreads.com\/book\/show\/23152106-benjamin-franklin-s-book-of-virtues\" target=\"_blank\">Benjamin Franklin\u2019s Book of Virtues<\/a><\/li>\n\n\n\n<li><a rel=\"noreferrer noopener\" href=\"https:\/\/www.goodreads.com\/book\/show\/29837555-benjamin-franklin-s-virtues-journal?ac=1&amp;from_search=true\" target=\"_blank\">A Companion to Benjamin Franklin\u2019s Book of Virtues<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>What is it? The Five Minute Journal is a journal created by Alex Ikonn and UJ Ramdas. The book is a best seller with more than 500,000 copies sold. The book gives a format for you to create a gratitude journal. Why use it? Sticking to the practice and creating the habit of continuing it [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4780,"parent":4536,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_post_was_ever_published":false,"footnotes":""},"categories":[956],"tags":[],"class_list":["post-387","page","type-page","status-publish","has-post-thumbnail","hentry","category-experiment"],"jetpack_shortlink":"https:\/\/wp.me\/PaNjQG-6f","jetpack-related-posts":[{"id":4536,"url":"https:\/\/blog-alexis.monville.com\/en\/books\/i-am-in-charge\/the-experiments\/","url_meta":{"origin":387,"position":0},"title":"The experiments","author":"Alexis","date":"July 4, 2023","format":false,"excerpt":"Welcome to the Experiments section, where we delve into actionable practices designed to elevate your professional and personal life. These practices are handpicked from our book, 'I am a Software Engineer and I am in Charge,' co-authored by Alexis Monville and Michael Doyle. Each experiment focuses on a specific area\u2014be\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":4616,"url":"https:\/\/blog-alexis.monville.com\/en\/books\/impact-mapping\/","url_meta":{"origin":387,"position":1},"title":"Impact Mapping","author":"Alexis","date":"November 1, 2023","format":false,"excerpt":"Making a Big Impact with Software Products and Projects by Gojko Adzic Software is everywhere today, but countless software products and projects die a slow death without ever making any impact. The result is a tremendous amount of time and money wasted due to wrong assumptions, lack of focus, poor\u2026","rel":"","context":"In &quot;Recommended Reads&quot;","block_context":{"text":"Recommended Reads","link":"https:\/\/blog-alexis.monville.com\/en\/category\/recommended-reads\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":4433,"url":"https:\/\/blog-alexis.monville.com\/en\/books\/from-zero-to-1000\/","url_meta":{"origin":387,"position":2},"title":"From Zero To 1,000","author":"Alexis","date":"August 16, 2023","format":false,"excerpt":"The Organisational Playbook For Startups by Anne Caron. The way we design and manage organisations is increasingly out of date. The recent pandemic crisis stressed out the need for empathic and flexible organisations even more acutely. A new shift in consciousness is happening and founders need more than ever to\u2026","rel":"","context":"In &quot;Recommended Reads&quot;","block_context":{"text":"Recommended Reads","link":"https:\/\/blog-alexis.monville.com\/en\/category\/recommended-reads\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blog-alexis.monville.com\/en\/wp-content\/uploads\/sites\/2\/2023\/11\/from-zero-to-1000.jpeg?fit=259%2C400&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4534,"url":"https:\/\/blog-alexis.monville.com\/en\/le-podcast-on-emerging-leadership\/guests\/jurgen-appelo\/","url_meta":{"origin":387,"position":3},"title":"Jurgen Appelo","author":"Alexis","date":"May 7, 2023","format":false,"excerpt":"As a serial founder, successful entrepreneur, author, and speaker, I am pioneering in the areas of agility, innovation, leadership, and customer experience. I offer talks, webinars, and concrete games, tools, and practices to help creative organizations survive and thrive in the 21st century. I call myself a creative networker. But\u2026","rel":"","context":"In &quot;Guests&quot;","block_context":{"text":"Guests","link":"https:\/\/blog-alexis.monville.com\/en\/category\/guest\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blog-alexis.monville.com\/en\/wp-content\/uploads\/sites\/2\/2023\/11\/17854601685_d330cb4e61_k.jpg?fit=1200%2C801&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blog-alexis.monville.com\/en\/wp-content\/uploads\/sites\/2\/2023\/11\/17854601685_d330cb4e61_k.jpg?fit=1200%2C801&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blog-alexis.monville.com\/en\/wp-content\/uploads\/sites\/2\/2023\/11\/17854601685_d330cb4e61_k.jpg?fit=1200%2C801&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blog-alexis.monville.com\/en\/wp-content\/uploads\/sites\/2\/2023\/11\/17854601685_d330cb4e61_k.jpg?fit=1200%2C801&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/blog-alexis.monville.com\/en\/wp-content\/uploads\/sites\/2\/2023\/11\/17854601685_d330cb4e61_k.jpg?fit=1200%2C801&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":392,"url":"https:\/\/blog-alexis.monville.com\/en\/books\/i-am-in-charge\/the-experiments\/practice-nonviolent-communication\/","url_meta":{"origin":387,"position":4},"title":"Practice Nonviolent Communication","author":"Alexis","date":"August 17, 2023","format":false,"excerpt":"What is it? Marshall Rosenberg created Nonviolent Communication to help improve the quality of our relationships by transforming existing patterns of defensiveness and aggressiveness into compassion and empathy. \ufeff\ufeffThe Nonviolent Communication model has four components and two parts. \ufeff\ufeffThe four components are: Observation Feeling Needs Request The two parts are:\u2026","rel":"","context":"In &quot;Experiment&quot;","block_context":{"text":"Experiment","link":"https:\/\/blog-alexis.monville.com\/en\/category\/i-am-in-charge\/experiment\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blog-alexis.monville.com\/en\/wp-content\/uploads\/sites\/2\/2023\/09\/noun-slap-3240065-2696D8.png?fit=512%2C512&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":363,"url":"https:\/\/blog-alexis.monville.com\/en\/books\/i-am-in-charge\/the-experiments\/be-impeccable-with-your-words\/","url_meta":{"origin":387,"position":5},"title":"Be Impeccable with Your Words","author":"Alexis","date":"July 4, 2023","format":false,"excerpt":"What is it? Be Impeccable with Your Words is a practice to uncover the power of your words on yourself and others. Why use it? Changing the way you speak or the way you think is not difficult but you need to invest a deliberate amount of energy to make\u2026","rel":"","context":"In &quot;Experiment&quot;","block_context":{"text":"Experiment","link":"https:\/\/blog-alexis.monville.com\/en\/category\/i-am-in-charge\/experiment\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blog-alexis.monville.com\/en\/wp-content\/uploads\/sites\/2\/2023\/08\/noun-word-2942857-2696D8.png?fit=512%2C512&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]}],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/pages\/387","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/comments?post=387"}],"version-history":[{"count":1,"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/pages\/387\/revisions"}],"predecessor-version":[{"id":4783,"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/pages\/387\/revisions\/4783"}],"up":[{"embeddable":true,"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/pages\/4536"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/media\/4780"}],"wp:attachment":[{"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/media?parent=387"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/categories?post=387"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog-alexis.monville.com\/en\/wp-json\/wp\/v2\/tags?post=387"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}