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FI VE-M I NU TE
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effective actions you can talte to stay the course of writing this
journal and in other areas of your life that are important to you.
It s all possible- In under five minutes a day.
11
Contents
Io
IB
25
34
42
44
52
2st
Ebb
H OW IT WORKS
B SIC PRINCIPLES
The Beginning and the End
THE MORNING ROUTINE
Today s Gratitude List
Creating a Better Day
The Daily Affirmation
THE NIGHT ROUTINE
The Awesome Three
The Time Machine
THE WEEKLY CHALLENGES
MY COMMITMENT
THE STICKY SOLUTION
TEL- u: Truth and Actions
Accountability
THE JOURNAL
Milestones and Co ee Shea-its
References
Those who
dont believe
in magic will
never find it.
. RDALD DAHL
The Five-Minute Journal is not a magic pilI.
Although. there is certainly some magic at work here.
You still have to do the work in the real world.
Get out of your comfort zone.
Take action and make magic happen.
This journal is your guide.
You are ready.
15
How it Works
cs
ll-"e ure u-hrtl are reportedly do.
r . . 355
htcefience. then, is not. on net. furl. it. fulfill.
ARISTOTLE
1a
Chances are youve come across quotes like the one from
Aristotle on the left. They make us evaluate our present habits
in a split second, and think about the things we need to change.
Even if you consider yourself to be ambitious, chances are
you find it difficult to implement a series of new behaviours
in your life.
You see, common some is not common actionThats why 44% of doctors are ovenrreight.1 You could bet they
spent the majority of their youth buried behind a book telling
them about the merits of exercise and diet. Repeat after me
reading a book on how to ride a bicycle does not qualify you for
the Tour de France.
Current research in self-control and self-regulation shows
willpower to be a limited resource similar to a muscle that tires
with use? Chronically stressed humans find it difficult to resist
temptation, ranging from the see mingly benign like a latte, to
a no holds barred shopping spree. What is one to do? Forgo
the shopping spree and opt for the latte? Or is there another
op on?
Basic
Principles
Never 90 to sleep
without a. request to
your subconscious.
THDM A5 EDISON
23
The Morning
Routine
No matter where you are and what your situation is, your
focus can be shifted to something positive. Here s how it looks
in practicei run gratefuljhr...
12.
3, till-he- M1 hl ie. mounts-Eds. Erin/males um.- vii-pug.- Ergb
" Here is a little secret to the gratitude list: Try writing things you are grat
eful
for that you may not yet have in your life- Let s sayyou really want to be In a
healthy relationship. Then writ-e i am grateful to be In an incredible healthy
relationship with a partner ofrny dreams. Just don"t forget to clearly define
this manfwoman which is a whole different exercise.
as
What is gratitude?
This nifty emotion defies easy classification. Gratitude, derived
from the Latin word gratia {meaning grace, graciousness or
gratefulness] eludes easy explanation by academics. Definitions
such as "the willingness to recognize the unearned increments
of value in one s experience" look great on term papers but
dont get the point across. We will not attempt to disguise
imprecision with ten dollar wondeGratitude Is the experience of counting ones blessings.
It is the feeling that embodies the word "Tha nk you." It is the
unexpected reward of a kind deed that is magically produced
by your brain. It s the cute, tineg feeling in your body that
makes you smile at strangers.
Why scientists lose gratitude?
Even after cutting through the smoke of Law of httraction-style
belief systems, gratitude has shown to be quite transformative
in hUmans ranging from housewives to nursing studentsA RUDE study by Emmons and McCullough found that keeping
a daily gratitude journal leads to not just an increased sense of
well-being but also better sleep, willingness to accept change
and also help and lower symptoms of physical pain.
2?
Delving deeper into the world of brain science, theres another
study that illustrates the immediate effectiveness of gratitudeTums out, gratitude could be the ultimate magic pill for
happiness {drugs notwithstanding].
L926
Notice she makes sure she writes down what she has control
over. She could write a sunny day. However, she has no control
over whether the day would be sunny or not. She focuses on the
specific actions she can take in the day to make it great. So, its
your turn now. What would make today great for you?
3|:l
DAILY AFFIRMATION
The Daily A irrnation is a statement of what
you want in your life.
If you ve read this far, chances are youre interested in creating
something amazing in your life and youre going to get it- You ve
got ideas about the person you want to be and of the future you
want to build.
Cut to a study conducted by All Crum from Yale University and
outstrer
32
SS
The Night
Routine
TH E AWESOM E THREE
What are three awesome things that happened
during your day?
Possibly the best
take inventory of
The Awesome Three
and unExpts-ctecl
in a day.
EWWWM
Godot ousslhosuoouollggood
Let s say Rob walked into a store and saw a pretty girl. He looked
at her admirineg but didn t muster up the courage to walk up
and say hi. He might have kicked himself for not approaching
her. However, all is not lost- l|r|"|.lhen he writes the Time Machine
that night, he realizes if he could magically go back in time,
he would have mustered the courage to say hi.
He writes:
sicwihsdupondeerdhsfo eeiWrgmei
om- hsalmp
m wmmmw f nhml
3.
l l lLilt i.-"i.l. l l
FINE-T I IlllTltJi i
Weekly
Challenges
My Commitment
ethos.
a?
FILL IN THE BLANKS
Ir I commit to writing The Five Minute
toes-sane!
lfl finish 5 days of writing this jourrialr I will reward myself with
ss
The Sticky
Solution
cc . , . . . as
improvement isnt meetinhie. Change is.
-UHKMEWM
Cong ratulatlonsl r ouve just committed to 5 consecutive days
of sticking with thisjournal- It is a commonly held notion that if
you push through resistance and take specific action for a certain amount of days in a row, it becomes an established habit.
To give you a head start and ensure that you re sticking with it,
heres a healthy push to help you make sure this habit sticks:
The Bad News: Research in 3011] has shown that 33% of people
who make New ~ i"ear s Resolutions fail.T
The Good News: Youre better than that. You ve already taken
many steps to ensure youre on the right track.
Truth &Actions
devoted
you in the best
right foot
That s the
Alas, all changes aren t positive. That traffic jam to the interview
crushes your dream job opportunity. An irate family member
keeps you up at nightr replaying nightmarish scenarios of what
you should have said or doneFortunately, the universe isnt all chaos. Through it all, there are
always patterns, guiding lines and natural rhythms that yearn to
be discovered by the penetrating mind. This is liberating.
Scary Trttth #2
If you re not moving forward, yo u re most likely moving
backwards. There is no standing still in life.
Unless you methodically track and do a complete analysis of
your day, figure out the activities that are effective as well as
the ones that aren t - your daily activities aren t much different
from a cow s unconscious grazing on the eld. There is no clear
purpose, no guiding light that strings your actions tog ether
.13
"r ou r identity statement:
What are three major obstacles that would stop you from writing the journal {morningil nightlill
Write two actions you can take per obstacle to make sure you
don t succumb to laziness.
as
Acknowledgements
First I would like to tha nk my mom Lidia. who has always believed in me and nev
er
put pressure on me to succeed. All that I have achieved. I owe to you.
I would like to thank my loving and supporting wile, Mimi, who is always by
my side. Thank you for dreaming and believing with meI must also thank my dear frlerrd and co-cneatcir of this joumal, UJ. who has
always inspired me and has been an amazing friend at a pivotal time in my life.
And I must not forget to thank my virtual mentors. Richard Elranson. Tim
Ferriss. Robert Greene. Seth ICiodin. and Tony Robbins. Thank you for taking ris
ks
and sharing your stones with me through your books- t ou made me believe that
a better life is possible.
Alex ilronn
To my pa rents {Harnclas and lIf ayotl iri] youre absolutely amazing. I love you bot
h
and owe you everything. ll-tanks for helping me win the ovarian lottery.
I d also like to thank my good friend Alert llronn land the cocreator of thls
Journal! for sharing a vision with: me - of a better world wherewe exist in seam
less
web of deserved trust where changing the world is an everyday affair.
I d also like to thank Mimi lkonn [Alans wife} for her insight. her input and her
perspective on topics ranging from marketing to bedroom decor. I ou re amazing.
Nest, I d llke to include a few important others Iv loshe Lokshm, Xenia Splawinslri. Andrea Ellivera. Eliana Elsie. Raj Balkaran and Luke Chao
Finally. I d llke to thank some incredible teachers Greg Malseckt, Srimati
Ftajalakshmi. Jan Sapp. Tim Ferriss. ltrishna Lal Mantriji, Paul Ekrnan and Mark
Cummings.
UJ Ramdas
in addition, we would like to thank Dave Chang, Jayson Gaignard, and Arneer
liosic. all ofyou ve contributed to the creation of this journal.
Last but not least, we would like to thank you. r ES TCl l-l, the one holding thi
s
journal and reading this line. for taking the step to creating a boner life.
ACCOU NTABILITY
Choose a way to keep yourself accountable for writing
the journal:
s Pick a close friendlsignificant other you can rely on to check
on you daily through text - a la an AA Sponsor.
r If you re more comfortable pen and paper, just check off every
day that you finish the journal in a calendar- There s nothing
like a powerful visual reminder of commitment.
511
51
The Journal
Bettina tiow.
If youre answered
yes to any of these
questions, welcome
to our tribe.
Youre holding a journal that will
transform your life.