📔 How to write a mindfulness journal that might help with your ADHD & prevent burnout
And more tips on how this can help you prevent burnout & how it got me through some tough times with a content mind. Also, why it could be a great tool to prevent ADHD burnout.
If you are like me, you probably have a lot of thoughts and ideas buzzing in your head all the time. Sometimes it can be hard to focus on what matters, or to remember the positive aspects of your life. That's why I started using a 5-minute journal. The reason I want to share with you how it has helped me manage my ADHD and avoid burnout.
❓ What is a 5-minute journal?
A 5-minute journal is a quick way to practice gratitude and self-reflection daily. It only takes 5 minutes in the morning and 5 minutes in the evening, but it can make a huge difference in your mood, productivity, and well-being. Or you can use it in the morning with coffee, as I forget to do it in the evening.
🖊️ How to use a 5-minute journal?
All you need is a notebook and a pen, or you can use an app or a website that offers a 5-minute journal template. The idea is to answer three questions in the morning, and two questions in the evening. Here are some examples of the questions:
☀️ Morning questions:
What are you grateful for today?
What are your goals for today?
Which positive affirmation do you want to tell yourself today?
🌛 Evening questions:
What did you do today?
What did you learn today?
You can also customize the questions to suit your needs and preferences. The important thing is to be honest, specific, and positive.
I have my slightly own version of it as for me wording is super important. I remember seeing Tim Ferris’ version which had “Why did not go well”. As a preference, I like using positive re-framing (a technique for some other time) so I had to change some bits.
🧘 What are the benefits of a 5-minute journal?
A 5-minute journal can help you:
Start your day with a positive mindset and end your day with a sense of achievement
Focus on what you can control and let go of what you can't
Recognize your strengths and celebrate your progress
Boost your self-esteem and confidence
Reduce stress and anxiety
Improve your mental health and happiness
💪 How a 5-minute journal helped me cope with a challenging time
I started using a 5-minute journal when I was juggling a PhD, a part-time job, and mentoring at the same time. It was a very demanding and stressful period of my life, and I felt like I was constantly behind and overwhelmed. Sometimes I felt like some people tried to put me down or doubted my abilities. I was on the verge of burnout.
The 5-minute journal helped me see the growth in the situation. Furthermore, it reminded me of my great abilities throughout. It helped me:
Appreciate the opportunities and resources that I had
Set realistic and achievable goals for each day
Affirm my skills and talents
Acknowledge my accomplishments and learn from my mistakes
Find joy and meaning in my work and studies
The 5-minute journal also helped me cope with my other things, such as:
Procrastination
Distraction
Impulsivity
Forgetfulness
By writing down my goals and priorities, I was able to plan ahead and stay focused on what mattered. By writing down my affirmations, I was able to calm down and regulate my emotions. Writing down my learnings, I was able to boost my memory and motivation.
🔥 How a 5-minute journal can prevent burnout
Burnout is a state of physical, mental, and emotional exhaustion caused by chronic stress. It can affect anyone who feels overwhelmed by their work or life demands. Some signs of burnout are:
Feeling tired, drained, or depleted
Losing interest or passion for what you do
Feeling detached, cynical, or resentful
Having low performance or productivity
Having frequent headaches, pains, or illnesses
A 5-minute journal can prevent burnout by helping you:
Raise awareness to how you feel each day
Manage your expectations and boundaries
Express your feelings and needs
Reconnect with your values and purpose
🌶️ How a 5-minute journal can help people with ADHD
People with ADHD often struggle with executive functions, such as planning, organizing, prioritizing. These challenges can impact their personal and professional lives, as well as their self-esteem and mental health.
A 5-minute journal can help people with ADHD by helping them:
Clarify their goals and intentions
Track their progress and achievements
Reinforce their positive self-talk and self-image
Enhance their creativity and problem-solving skills
🌄 What to make of my brain-dump?
A 5-minute journal is a simple but powerful tool that can help you cope with ADHD and prevent burnout. It can help you improve your mood, productivity, and well-being in just 10 minutes a day. It helps discover more about yourself, your strengths, your challenges, and your potential. Keeping my integrity over others' opinions was the main use for me.
5-minute journaling Notion Template I have created for free.
If you want to try a 5-minute journal, you can start today with any notebook or app that you like, or you can use the 5-minute journaling Notion Template I have created for free.
Then, when you feel the overwhelm take steps to prevent or recover from it by reach out to professional help.
Do you know anybody curious about ADHD burnout strategies?
Let's book a 15-minutes chat about the programme here.
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Thank you for reading, and remember: You are awesome, and you can do anything you set your mind to!
Stay awesome, stay aware.
Seb
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