This 5-Minute Habit Shifted How I Handle Stress, Spending, and Success
I was juggling a million things in 2018, and my mindset was not aligned, and my life was in a bit of chaos. Then someone encouraged me to journal to get my thoughts organized and I found this 5-minute habit - and it changed more than I expected.
I discovered the free (at the time) Five Minute Journal app from my iPhone store over seven years ago. It set me up with a morning gratitude section to start my day with perfect clarity by describing “3 things I am grateful for” as well as an evening section to assess my day and document “highlights”. Each section you can upload photos for your gallery. This process stuck with me because it was fast and simple but also at my pace when I was ready. Sure, they program in reminders, but the best part was if the day was hectic, I could do both sections at once if needed. The app was gentle with encouragement and just a safe space for me to download my thoughts. And even though the app now has a subscription fee, it’s still one of the best low-cost investments I’ve made for myself.
Writing your thoughts down — even for just a few minutes — gives your brain a chance to declutter, reflect, and release. Instead of keeping it all in your head, journaling helps you name the stress and reframe it. Studies show that expressive writing can reduce cortisol levels (your stress hormone), improve mood and emotional regulation, plus help you feel more in control of chaotic or overwhelming situations. For me, it turned into a 5-minute pause where I could check in instead of spiraling out. This app was a stress reliever for me because it allowed me to focus on three things I could be grateful for, even if the day might be a mess there was always something (even small) that reminded me to find peace in my day and helped me reframe chaos into control.
A positive side effect was I became more mindful about what brought me joy, which in turn helped me recognize spending triggers tied to stress. With this knowledge I was able to replace most of my impulse buys with more intentional choices. It also allowed me a chance to really reflect on the happiness or joys in my life, or the opportunity to consider not buying “something” but instead choosing to schedule an experience instead. And it is such a blast and makes me smile every time when I get these pop ups from the app about something that happened in the past or somewhere I went on an adventure, sometimes a journal entry I made a long time ago. Seeing the pictures come back weeks, months, and years later has reinforced even more how much I appreciate this opportunity to journal my growth as a woman, mom, coworker and human being.
By journaling and getting consistent I was able to start celebrating small wins (not just big money goals) which gave me clarity to feel more empowered over my life, work and finances. I think it really helped me find deeper alignment with my values as I continued to document my thoughts, really reflected on my goals towards financial prosperity and that fun part was seeing those images of happiness pop up over time. I truly believed it boosted my self-awareness to notice patterns in my stress and spending, while allowing me to build over time a healthier inner dialogue about myself which led to making wiser life decisions in the future.
You don’t need a fancy notebook or a perfect routine — you just need 5 quiet minutes and a little intention. Here are 3 ways to begin journaling that support your mindset and your money:
Start with What You’re Feeling — Not What You “Should” Write. Journaling isn’t about getting it “right.” It’s about getting real. You can jot down one sentence or a stream of thoughts — either way, it counts.
Try this prompt: “Today, I’m carrying stress about ____. One small thing I can do to feel more grounded is ____.”
💡 Tip: Set a timer for 5 minutes. Let it flow — no editing, no judgment.
Reflect on Spending (and Wins That Had Nothing to Do With Money). You might be surprised how often your highlights have nothing to do with what you bought. This habit builds spending awareness and helps realign your financial goals with what actually matters.
Try this prompt: “One thing that brought me joy today — that didn’t cost a thing — was ____.”
Or another prompt might be: “A money decision I felt good about today was ____.”
💡 Tip: Keep track of your answers for a week. Patterns will start to appear.
Write Like You’re Already Becoming Who You Want to Be. Use journaling as a space to visualize your success and remind yourself that you’re making progress — even when it doesn’t feel like it.
Try this prompt: “The version of me who feels calm, confident, and in control with money — what did she do today?”
💡 Tip: Write this in the morning to set your tone, or at night as a reflection.
This isn’t just a journaling habit. It’s a mindset reset — and you deserve it. I encourage you to explore what form of journaling might work best for you. You don’t have to go fancy; a plain notebook can work just fine or find an app that you like. Most importantly when you journal document the date for awareness and be honest with yourself - this is your safe space to reflect and become aware of what you are most grateful for and what wins you’ve felt today. My hope for you is that documenting your thoughts will shape your destiny toward financial prosperity.
And remember, Oprah Winfrey said “Keeping a journal of what’s going on in your life is a good way to help you distill what’s important and what’s not.” Start your 5-minute mindset shift today - and watch what changes.
Additional reference material: University of Rochester Medical Center - Journaling for Emotional Wellness and American Diabetes Association - Journaling and Your Health
