Can 5 Minutes Journaling Really Make a Difference?

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It wasn’t that long ago that I led my Journal Gently Mini Workshop, and during that time, I led women through three different journal prompts that focused on perspective.

And here’s the kicker: I only offered five minutes for them to write about each one.

But you know what? So many of them were surprised at how much they were able to cover in only five minutes.

And I want you to discover that, too.

Today, I want to address the myth that we have to journal for twenty or thirty minutes for it to have any impact on our lives. The truth is, five minutes can make a huge difference.

Let’s talk about why, and then let’s explore some ways to get that five minutes to write, even when life is hectic.

This episode is brought to you by my book, Courageous Care: Helping Others Even When You’re Afraid. If you’ve got a friend or loved one who is going through a difficult season like grief, illness, or depression, and you are unsure of how to best support them, this is the book for you. You can find it on Amazon by using the link lovedoesthat.org/care.

How Long Do You Need to Journal?

First, let’s talk about how long we need to journal. Are there times when we want or need to sit down for twenty, thirty, sixty minutes and just get everything out on paper? Absolutely.

Maybe there is a big decision that we need to make, and we want to get all the options down on paper, along with our thoughts and feelings about each one. We want to pray about it and see where God might be leading. We want to list our questions and fears—and maybe even our excitement or desire behind the big decision. That kind of journaling can take a while, and it would be beneficial to find time to sit down and write it all out.

Or maybe writing is how we process life, and so we want to take time at the end of each day to write about what happened, how we’re feeling, choices we want to make for the next day, and so on. Fifteen or twenty minutes would be quite appropriate for a scenario like that.

Or maybe, you like to sit down and reflect on goals or dreams or life experiences. You like to dive deep and take your time, take a leisurely pace as you think about your areas.

But is it really possible to journal in only five minutes? I mean, sure you can set a timer and limit yourself, but will you really accomplish anything during that time?

Yes.

I’ve experienced it for myself and as I mentioned at the beginning, so have others in my workshops and programs. Five minutes can make a huge difference.

The Impact of Five Minutes

Let me share some of the ways five minutes of journaling has impacted me and the women I work with.

Get an Insight

First, we can get a new insight or understanding. When we take five minutes to write about something that is bothering us, there is often an insight or understanding that comes to us. In fact, it can also offer us a new perspective, something we didn’t notice before.

Express Emotions and Thoughts

Second, it gives us the space we need to express our emotions and thoughts. Feeling angry, frustrated, or anxious? Take five minutes and just get it down on paper. This is a tangible way for us to express what is going on so we can move forward with the situation at hand.

Sense God’s Presence

Third, we can more easily sense God’s presence. Pausing to journal for just five minutes—or less—can help us become more aware of God’s presence there with us. In the stillness, in the quiet, we recognize that He is there. He meets us there on the pages of our journals.

Gain Clarity

Fourth, we can gain clarity about how to move forward in a specific situation. Perhaps we’re able to name our hesitations or questions, but also state the facts as we know them. Getting things down on paper brings clarity in a way that just thinking about them doesn’t. It’s there in black and white for us to look at and see.

Record God’s Words

Finally, we can take five minutes to jot down something we are sensing from God, whether that’s a promise from His Word, a Scripture verse, an invitation from Him, a sacred nudge to do something, words from a song, or any number of things. God wants to speak to you, my friend, and when you sense those things, it’s good to record them so you can continue to remember it, pray about it, and follow through in obedience.

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Finding Five Minutes in Your Day

Okay, so we know that five minutes of journaling can have a big impact. But where do we fit that into our day—especially when many of us are already running from place to place or from task to task?

The great thing is, if you just stop and think about it, I’m sure you can find numerous pockets of time where you can stop to write.

For example:

• first thing in the morning when you get up
• waiting for your coffee to be ready
• while the kids are eating breakfast or lunch
• your usual quiet time
• after the kids go to bed
• your lunch or coffee break
• transitioning between work tasks
• waiting for everyone in your family to be ready to leave
• waiting for the water to boil for supper
• the first five minutes of your work day
• a commercial break while you watch a TV show or sports game

What is it for you? Where might you have five minutes in your day? Is it at the same time every day or does it move around based on your schedule?

A Simple 5-Minute Journaling Routine

Now, you could take one question or idea and write about that for the entire five minutes. That’s great. That’s exactly what we did in our Journal Gently Mini Workshop.

You could also take five minutes to write about things you’re grateful for, or people you want to pray for, or journal through a Bible passage you’re reading.

But if you’re feeling stuck or need some prompts to get you started, here’s a simple 5-minute journaling routine you can do, writing for about 1 minute on each question. These are designed to be used in the evening.

Go ahead and pause the episode to grab some paper or your phone if you want to jot them down for yourself.

Okay, are you ready?

1. Where did I experience God today?
2. What is something I want to remember about today?
3. What is something that is not working right now?
4. Is there something I need to change for tomorrow?
5. Who is someone that needs prayer today?

You can use just a few sentences or bullet points to answer each one.

And if those questions don’t resonate with you, feel free to swap them out with others, or to modify it so it’s more of a morning journaling session that helps you create intention for your day.

Journal Prompt

Earlier I mentioned five ways that 5-minute journaling can impact your life. You can get an insight, express your thoughts and emotions, sense God’s presence, gain clarity, or record God’s words.

For your journal prompt this week, I want you to write about which one of those you feel you need the most right now. What is your heart and soul longing for? Why?

And then, when you try 5-minute journaling on your own, keep that idea in the forefront of your mind. Have that as a sort of goal or desire that you hold before the Lord when you sit down for those five minutes to write.

For example, if you are seeking clarity about an issue, have that as a goal when you sit down to journal. And then watch and see how He shows up.

Free Journaling Workshop

If you want to learn more about journaling, especially journaling together with God, I invite you to watch my free video workshop, called 3 Ways to Encounter God on the Pages of Your Journal.

Because you can encounter God and hear what He has to say to you, you can connect with Him through writing and experience transformation, and you can get a glimpse of how He is moving and active in your life—even if you’re only journaling for five minutes at a time.

You can access it at lovedoesthat.org/journalingworkshop.

Prayer

God, thank You for being willing to meet us in the everyday, ordinary moments of our lives. Thank You for meeting us on the pages of our journals, even when it’s only for five minutes at a time. We give those moments to You, and we ask that You multiply their impact on our lives, giving us the insight, understanding, and discernment we need to walk in the path You have set before us. In Jesus’ name, we pray, amen.

RELATED EPISODES + RESOURCES:

• Episode 118: Tips for Journaling In Front of Others
• Episode 137: 3 Easy Ways to Journal When You Don’t Know What to Write About
• Episode 146: Introduction to Journaling: Creating Your Own Journaling Routine

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