Do you start your day picking the low-hanging fruit, without a goal, intention or priorities?
Do you end it with reflection and asking what you could have done better?
Unchain your brain with a 5-minute ritual that creates space to think.
Several years ago I started meditating religiously in the mornings. After being diagnosed with Hashimoto’s Disease, I started gratitude journaling because science told me it would help.
I did this by writing the three things I was grateful for in a journal every night. Because I travel for business and pleasure, I didn’t like lugging it with me, nor did I want to miss out on my new habit, because I know it’s harder to restart a habit then begin one brand new.
Enter the 5-minute journal.
I love this app so much if they discontinued it I would feel a genuine sense of loss. Gratitude doesn’t have to be profound and I think even better when we can find the simple things that make us happy. These are the components with examples of what I’ve written in the last three months:
Three things I am grateful for.
Sleeping well (this comes up frequently)
A new corporate contract
My Technical Assistant, Rea
What will I do to make today great? This makes me think about my day ahead and sets an intention.
Be engaging, fun and thought-provoking at PrISM Presence discussion
Leave in plenty of time, so I don’t feel rushed
Call mom and the nieces
Daily affirmations. I am… This was interesting to me when I went back in my history and started looking at what was important to me every day. My overarching theme for life is to be intentional. I wrote intentional, energetic or engaging over and over again.
At the end of the day, I get a reminder pop-up (one of the few notifications I allow on my phone) that asks me:
Three amazing things that happened today…Admittedly, there are some days where I have to really think for a third, but the sheer act of making myself find three great things changes my mindset and reframes my day.
Coffee Walkie Talkie with Stephanie
Michelle making me feel like a rock star (she’s my hairdresser)
My Savor Circle
How could I have made today even better? I like this one the most. It makes me reflect to see how I can improve, but also gives me a selfie-high five when I have nothing to change. There are several days where my answer is “Nothing! It was great!” This isn’t because my day was extraordinary, I landed a contract, was on vacation or did something fun. It’s often because I did everything I intended to do (there’s my intention part) in the way I wanted to.
Not eaten mindlessly at dinner
Followed up with M-L by phone since my email had gone to spam
Nothing – it was great!
I can attach photos to each day as a reminder of what I did and who I was with. For my Luxury Retreats, it’s affirming to go back and see what I did with each client and how the day went, on vacation, it’s fun to see my Top Three things that I liked about that day.
Doing this has helped me unchain my brain from the negativity and doubt that sometimes creeps up. The app is $4.99 and worth skipping a latte for. Try it for two weeks and let me know if you’ve had some days to unchain and reframe.