The five minute Journal Pdf: what it is and how to make your own

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Not long ago I told you about the slow pace of our lifestyle and a type of “happiness” diary that we all should possess and peruse at least once in life.

In fact, the athlete metaphor that I used earlier tends to recur even today, in this article, since it fully reflects the topic of this article.

True, we humans tend to be “athletes”.

We always run towards destinations dear to us, we run quickly towards daily appointments that we fear not to arrive in time, and often, while we are on the move, we feel the effort of our race. Effort that prevents us from living our little special moments to the full, that prevents us from feeling our breath, effort that prevents us from giving the right value to the little daily things that we take for granted.

What I am asking of you today is to find five minutes in your day, nothing else is needed.

Click on this image to download my printable “The five minute Journal”.
*Before continuing with the article, I suggest you take a look at the main resources of my website, they may be useful to you.

the five minute journal: what is it?

The five minute Journal, is a type of personal diary, (you can find the original here on Amazon) whose official birth can be traced back to 2013 thanks to the idea of ​​Alex Ikonn and UJ Ramdas.

There is no single true universal equivalent, but if we had to give a definition, we could say that the Five Minute Journal roughly corresponds to what in Italy is the gratitude journal.

So “The five minute Journal” is a type of diary set up “with questions”, which aims to encourage all of us to focus for five minutes on the positive aspects of our days and our lives to be grateful for.

It is a type of diary that can be suitable according to the needs of each of us, many people tend to use a slightly more narrative technique and to write a lot of the aspects they are grateful for, others instead prefer to be more incisive and use more phrases. short. Okay too, everyone has different needs.

The universal structure of The five minute Journal usually provides short sentences to the daily questions, precisely because it takes away only five minutes of your day, which is why it is called “the five minute journal”: a personal diary to devote five minutes to minutes.

As I have already told you, the original diary can only be purchased on Amazon in English, but thanks to the simplicity of its structure it can also be created by ourselves.

What you need to create The five minute Journal at home is “just” this:

  • A blank notebook;
  • A pen;
  • 5 minutes (in the morning) of your time;
  • 5 minutes (in the evening) of your time.

You got it right, that’s not enough. If you don’t have time or don’t want to use an empty notebook, I have also made available in my shop some printable PDF files that can be used just like The five minute Journal, but I’ll talk about this later.


the five minute journal: how can i create it myself?

As I just wrote to you, there is the original English language version on Amazon, but many people prefer some sort of gratitude journal in their own language and with custom colors.

Precisely for this reason, after having made one in PDF, today I’ll explain how to create one.

The five minute Journal is structured as follows:

1. Morning questions (the 5 minutes of the morning):

  • 3 things I’m grateful for today;
  • 3 things that would make today a better day;
  • 1 positive affirmation about myself: “I am ….”


2. Evening questions (the 5 minutes of the evening):

  • 3 significant things that happened today and that I want to remember;
  • What could I have done today to improve my day?

Practical examples:

1 thing I am grateful for today: I ate my favorite dish / my husband’s smile / I had time to play sports.

1 thing that would make today a better day: practice the sport I love for an hour / rest a few more hours / study more / meet one of the special people I know.

1 positive affirmation about myself: I am kind.

This is the standard structure of The Five Minute Journal.

To these questions, you can add the following optional points:

  • Personal goals of the day;
  • 1 daily motivational or positive quote that strikes you;
  • Extra notes.

Looking back at the five-minute journal question structure, I bet you didn’t expect such a structure, right? It is perfectly normal to ask such questions.

The five minute Journal has precisely this as its main purpose: to educate oneself to positivity and gratitude, starting from the smallest positive aspects of our days to which we ourselves tend to attach little importance.

Please, see also these Fiverr services if you are looking for a custom journal cover and keep reading, I have a list of amazing journal designers for you!

the five minute journal: how often should I write the journal?

Here too, there is no single answer to this question. Theoretically, following the structure of the official American diary, the five minute journal should be compiled consistently every day.

At the beginning, a sort of “training in positivity” is necessary: ​​trying to focus every day on the positive aspects of your days is an exercise that requires time and training.

Many of the visitors who buy the five minute journal pdf in my shop claim to be able to fill in the diary every day on a regular basis, others only three or four days a week, although the diary requires a daily cadence, it is necessary that every person who decides to create one must respect their own times and proceed gradually in writing the diary.

Obviously, mine is a blog focused on lifestyle and photography, it is not a psychology blog, so this article is the fruit of a humble personal opinion. But that’s not all, read on.

The five minute journal pdf printable by

the five minute journal: what are the benefits of writing one?

As I just wrote to you a minute ago, mine is not a psychology blog, but I believe that the power of writing is known to everyone. Writing can help you process particular emotions and events better, making you see everything from another point of view. So, in case you decide to keep a gratitude journal, some of the benefits you might have:

  • Train your mind to visualize the smaller positives that we ourselves give little importance to.
  • Set goals that will increase your happiness.
  • Practice introspection in order to understand yourself better.
  • Plan your life around who and what really matters.
  • Start each day with a motivating thought.
  • Eliminate obstacles.
  • Exercise your mind to always look on the bright side.
  • Learn to master the art of resilience.
  • Spend more time and money on what makes you truly happy.
  • End each day with gratitude

the five minute journal: pdf file, where can I download it?

If you follow my blog, you know that inside it and in my shop there are so-called “printables”, useful files in PDF format that can be printed and used for personal purposes.

Among these printables, there is also a file (both english and italian languages) inspired by The five minute journal.

This file (in 100 pages) can be printed and used as a the five minutes journal.

Specifically, within the printable (in the Italian version) you can write down the following information:

  • “My goals today”;
  • “Things that would make today a better day”;
  • “A positive affirmation about myself: I am ..”;
  • Things I’m Grateful for Today”;
  • “An obstacle that I have overcome today”;
  • “Significant Things That Happened Today”;
  • “What could I have done to make today a better day”.

The file can be printed and customized whenever you wish, as its purpose is precisely to be a sort of DIY Five Minute Journal: you can find it here.

What if I can’t create my journal by myself?

No problem, I have the answer to this question. In case you are unable to create and edit a journal by yourself but would still like to have a professional looking journal this time too I recommend that you take a look at Fiverr. Do you remember? In my blog I wrote about this portal for buying and selling services for personalized voice over services for video, video editing and guest post, but Fiverr also dedicates a lot of space to the journaling.
By clicking here you can find numerous talented and reliable professionals offering journaling services for any type of legal project – you can probably find the professional here who can help you with your journal… or you can contact me from here!

I did a long research on Fiverr and I decided to group in a list (in a completely random order) some international designers who make custom journals on commission all over the world. To group them within the list, I adhered to the following criteria: professionalism, versatility and affordable prices:

* The list is updated periodically.

I hope this article has been helpful to you, otherwise I will be happy to answer your questions or clarifications that you can leave below in the comments.

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I also invite you, if you like, to leave a like and a share to this article, it will be useful for me to improve myself, for my readers to read additional info about the printables and journals and maybe even your friends who are looking for information about.

Thanks for reading!

I hope this article has been helpful to you. Otherwise I will be happy to answer your questions or clarifications that you can leave below in the comments.

I remind you that the list of illustrators in this article will be updated periodically, therefore, if you are interested in the subject I suggest you subscribe to the newsletter of my blog in order to be always updated on the subject.

I also invite you, if you like, to leave a like and a share to this article, it will be useful for me to improve myself, for my readers to read additional info about vector art and maybe even for your friends who are looking for information about it.




Blogger and amateur designer with a passion minimalist and simple design and details. I'm the founder of "Her creative details", a shop and a blog that mainly help beginners women bloggers and brand owners to find the simple, feminine and minimalist design that suits them best.

  1. Bellissimo, non conoscevo proprio questa “tecnica”. Scarico tutto il materiale e cerco ulteriori approfondimenti, ma grazie per avermi fatto scoprire questo five minute Journal.

  2. Io seguo Alex Ikonn, sia la moglie MImi, su youtube e facebook e conoscebo il Five Minute Journal e di quanti benefici abbia per chi riesce ad essere costante nel farlo. Purtroppo non mi sono mai decisa a comprarlo anche se la trovo un’ottima tecnica.

  3. Sara

    Mi piacerebbe da morire poter creare un journal così! Ho sempre paura di non aver mai tempo però e doverlo lasciare così incompiuto e mi dispiacerebbe tantissimo >.< devo proprio impegnarmi e cercare di realizzarlo, non sembra neanche così difficile.

  4. Un idea grandiosa per stimolare la mente, dando il giusto valore agli obiettivi da compiere e aiutandoci ad avere determinazione! Scaricherò il materiale, trovo l’articolo davvero interessante!

  5. Cristina Giordano

    Ciao interessante la tua guida per fare un diario personale dove scrivere i traguardi, grazie

  6. Giulia

    Non conoscevo il Five Minute Journal ma è proprio quello che mi servirebbe! Ho sempre bisogno di pormi degli obiettivi durante la giornata altrimenti rischio di essere estremamente pigra..

  7. sabrina

    Lo trovo un utilissimo sistema di riflessione da fare in poco tempo e con poco sforzo. Crediamo infatti di avere sempre tutti i nostri pensieri sotto controllo ma non è affatto così: spesso ci lasciamo sopraffare da sensazioni e pensieri negativi senza rendercene conto, anche in giornate e periodi che sono in realtà positivi. Credo che inizierò anche io 🙂

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