📝 1 minute journal habit 😊

Starting a journal can feel like a lot! But I’m gonna break it down to an easy, 1-minute journal habit. 

☀️ Great if you’re struggling, or have ADHD. 

☀️ It’s simple and achievable - and it might really help your mental health.

🌱 Top tips: Do it for 1 minute a day - everyone has 1 minute! And put your journal/scrap paper somewhere you can’t miss - I like to keep mine on my pillow, so I write it before bed.

🪴 Here are 4 prompts to keep your journal to one minute of writing:

✨ Joy:

🫶 Connection:

😤 Stressful:

💪 Achievement:

✨ Something that sparked joy: 

The smaller the better! Maybe it was your favourite pair of socks, petting a cat on the street, or seeing the sunshine. Write something that brought a little piece of light today.

🫶 A moment of connection: 

Maybe you shared a smile with a stranger, maybe you texted a friend, maybe you found a podcast which you relate to. It’s important to note something that makes you feel connected to other people - it helps balance out the harder stuff.

😤 Something that was stressful:

A moment you found difficult, something weighing on your mind, someone you’re frustrated with. Feeling negative emotions is important for balance. Go gently with yourself - you don’t have to feel it all at once.

💪 A small achievement: Maybe you’ve achieved a lot today - celebrate this! But if things are difficult, it’s important to realise what you are managing, even when things are going wrong. 

Perhaps you managed to brush your teeth today, even though it was difficult. Perhaps you were dealing with crisis, and you called someone to help. Perhaps you took the day to lie in bed and be sad - taking care of yourself is an achievement too! 

These 4 prompts can help you process a snapshot of your day and your feelings. If you want to write more after that, have at it! But if you want to just keep it as a condensed, focused habit, do it. And if you miss a day, it’s no big deal - just do it the next day :) Persistency is more important than consistency.

Hope this was a helpful read! If you’re looking to work with a counsellor, you can find me at cosytherapy.com . I offer a free 15 minute Initial Appointment, where you can get to know me and work out if I’m the right therapist for you.

Warmth and wishes ✨

😊 April