Five minute journal sample page how to#
Five minute journal sample page download#

The experimental group showed higher levels of mindfulness compared to the control group, but it is unclear how each type of journaling contributed uniquely to mindfulness.īeck and Verticchio (2018) recruited participants and assigned them to one of two groups: gratitude journaling or counseling journaling. For example, Khramtsova and Glascock (2010) included reappraisal and gratitude journaling in their mindfulness intervention. Some studies might include more than one type of journaling format in their mindfulness intervention, which makes it difficult to isolate the individual effects of each journaling format. Does the journaling format make a difference?Ĭurrently, there is very little empirical evidence that one type of journaling is better than another. Where mindfulness was used as an intervention method, the experimental group (i.e., the one who received the mindfulness training) reliably showed higher levels of mindfulness, fewer depressive symptoms, and lower anxiety. Expressive writing (Pennebaker & Smyth, 2016).(Beck & Verticchio, 2014 Bohecker, Wathen, Wells, Salazar, & Vereen, 2014) Self-compassion journal (e.g., Germer, 2009).Counseling journaling (e.g., Beck & Verticchio, 2018).Reappraisal journaling (e.g., Khramtsova & Glascock, 2010).Gratitude journaling (e.g., Beck & Verticchio, 2018 Emmons & McCullough, 2003 Khramtsova & Glascock, 2010 Seligman, Steen, Park, & Peterson, 2005).

In some instances, the type of journaling has been described as: Several studies that used a mindfulness intervention have incorporated some form of journaling as a part of the mindfulness repertoire.

It can be used to decrease negative thoughts.

It can be used to increase positive thoughts.

Besides the ease of starting a journaling habit, it also has positive benefits, enhancing physical health (Pennebaker, 1997) and improved academic performance (Scherer, 2002).Īs an activity, journaling shares some characteristics of mindfulness (Khramtsova & Glascock, 2010): Since journaling is an easier way to implement mindfulness than other techniques, such as meditation, you can start it at any time. There are many ways that we can practice mindfulness: meditation, mindful eating, mindful running, breathing exercises, and body scans. The awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment. Mindfulness describes a practice of focused attention and awareness. Journaling is a much easier way to start implementing mindfulness. These science-based, comprehensive exercises will help you cultivate a sense of inner peace throughout your daily life and will also give you tools to enhance the mindfulness of your clients, students, or employees.

Five minute journal sample page download#

If you’re ready, dust off your notebook, find a pen and a quiet, sunny spot, and let’s begin!īefore you continue, we thought you might like to download our three Mindfulness Exercises for free. This post is suitable for beginners and current practitioners of mindfulness. And this post will help you start this new practice.

Probably one of the easiest ways to implement mindfulness is through journaling.

Where should you start? Should you implement a daily meditation session, mindful eating, mindful exercise, or mindful walking? The answer is you should start small. It is low cost, can be practiced anywhere, and only requires your time and consistency.ĭespite the ease of implementing mindfulness, like any new habit, it can be overwhelming for beginners. Mindfulness has become a buzzword for good reason because it has so many benefits.

Five minute journal sample page how to#

Regardless of where you are on your journey, we hope you will find something useful here, as we explain how to use the act of journaling as a way of practicing mindfulness. Maybe you are at the beginning, getting ready to start a habit, or perhaps you are an experienced mindfulness practitioner looking for a new tool. You are probably here because you are somewhere on your personal journey to practicing mindfulness.