If you are like me, then you have heard all about how journaling improves your happiness, gratitude and overall quality of life. Well, if you’re also like me, you have about 35 beautiful journals, each with just a few entries in them.
While I have tried so many times to pick up journaling, I always found myself struggling to do it every single day because it took too much time or I didn’t know exactly what to write about. So I would write down everything that happened that day, meaning the writing lacked any real substance and definitely was not helping me. It felt more like a burden than something I enjoyed, even though I did appreciate this step in my daily routine.
I was talking about this struggle with my aunt, who journals every day, so while she might not have related to my struggle, she definitely could understand it. The next day, she gifted me a book titled The 3 Minute Happiness Journal by Kristen Butler. I immediately fell in love with it.
Before I go into explaining exactly how the journal is organized and how it helps, I want to pause to explain that this is not an ad, and I am definitely not a mental health expert. All I can share is my personal experience as someone who went from a wannabe journal user to an official one.
First and foremost, I want to outline the design of the journal. It starts off strong with 18 pages of the author’s experiences, the science behind happiness and journaling, and how this exact journal can help you improve your quality of life. It is fascinating and easy to read, and really gets you excited about what’s to come. The next 180 pages are blank entries waiting to be filled in by you, followed by 30-, 60- and 90-day check-ins, as well as a note section in the back for days you have more you want to write about.
However, it’s what’s on these pages that helps with the journaling process. There are two pages for every day: a morning and an evening page. The morning page starts off with a quote (it’s different every day), then asks you to circle an emoji that represents how you feel right then, next to a blank spot for you to write down how you want to feel. Next is a gratitude section where you list three things you are grateful for. There is also a suggestion each day about how to take time that day to improve your overall happiness. Below that is a blank spot for three daily affirmations, three goals, and a self-care checklist, where all you need to do is put a check next to what you are hoping to get done that day. And finally, a thoughts and notes section for you to write whatever you would like (or leave it blank!).
The evening pages are somewhat similar, also starting with a new quote and a gratitude list. Next to it is a wellness check asking about your water intake, step count, and more. Then, one of my favorite parts: a list of 18 different emotions. Here, you just put a check next to how you are feeling in that moment. They also leave a space for you to write any emotion that isn’t on their list. Additionally, there is a prompt section, which is arguably the most “journal” part of this. It’s a new prompt every day that asks you things like, “What do you wish you could stop worrying about? How can you solve it?” and “Where is your happy place? Describe it.” I love these prompts! They make me think about different things every night, and I always feel better after spending just 30 seconds writing about it. The next section asks what you accomplished that day, followed by another thoughts and notes section.
Now, to get into why all of this is so amazing! It only takes three minutes a day. When I first read that, I was kind of in disbelief because I feel like so many journals and writing prompts say that, but it’s never true. For this one, it actually is. If I’m being honest, some days it takes me four minutes or longer if I have a lot to write about, but for the most part, I’m done within three minutes, and I feel a lot better.
I love this journal because I can literally feel the benefits of journaling. I have noticed a significant increase in my happiness because I’m now spending time actively thinking about what I am grateful for, what my goals are, and what I accomplished every day. I love being able to check in with myself without any additional stress of it needing to be “good” or “right.” There is no right way to journal, and the outline of this book really helps solidify that for me. I cannot recommend this enough and encourage everyone to buy their own copy.