Posts tagged #5minutejournal

Cheap, Quick and Simple Way to Change Your Life! Try a Morning Routine. Seriously.

morning routine books.jpg

I have re-written this blog post a few times now. At first, I didn’t get why I wasn’t satisfied with it. It’s just a short, simple blog post - what’s the problem Jess? I realized it’s the message I am trying to convey that is hard for me to put into words. It’s describing a feeling - an experience that has been very meaningful and life-altering. Putting that into words keeps coming up short in my mind but I will let that go and just say what I can say.

A morning routine. Simple. Short. Cheap. Pretty painless.  

It can change your life. From the inside out. It has for me and for numerous friends and clients. It grounds me. Settles my mind. Gives me intention for the day. Helps me reign in fear and anxiety while build calm and ease. Allows me to be human and yet show up for others better than I would otherwise.

What does the process require? That is really up to you. 

  1. One key component is a daily gratitude list. Often people write 3-5 things they are grateful for in that moment. You can have fun with it. It doesn’t have to be big things, it can be anything. And it’s best if you force yourself to come up with new things each day. Reminding ourselves of gratitude is an easy tool to shift a negative perspective. There is really no downside to doing a daily gratitude list.

  2. The other part that I think benefits everyone is some form of journaling. Beyond the gratitude. “The 5 Minute Journal” is a great book to start with. Or freestyle. I like to allow a bit of free writing but then have a few questions for each day to set my intention.

morning routine checklist.jpg

Recently my questions have been:

  1. “How Do I Want to Show Up Today”

  2. “What Characteristics Do I Want to Really Thrive in Today”

I answer for both personally and professionally. Today I wrote that personally I want to be friendly to every person I encounter today. Professionally I want to remember to be a good listener. 

Then I add my focus for the day with training and food.

Today I wrote I would absolutely do my upper body and core strength, no excuses. For food my focus would be on nourishment but no unnecessary extras (I can be sneaky with myself and rationalizations that I later regret – that could be a whole other blog post!).

Other questions I have written on have been:

“What self-care will I do today?” coupled with “How can I be helpful or focus on other people today?”

I enjoy including a little reading in my morning routine.

I like “The Daily Stoic” right now for my reading. Other times I have read from books or listened to podcasts. I have enjoyed Tony Robbins books, Brene Brown, Brett McCabe, among others. My favorite podcast is Oprah’s SuperSoulful Sundays. 

Other ideas of what one can include in a morning routine:

  • get outside for a walk

  • do yoga

  • stretch

  • meditate

The possibilities are endless. You can do whatever you want. But make it realistic and manageable.

If you are feeling like you could use a change or less stress, anxiety, fear…any of the negative emotions, I dare you to try a morning routine for 30 days. Then report back. I bet you will be surprised (in a good way). 

Love and joy to you all!

Jess, FH Nutritionist and Co-Collaborator on Epic Human Project

All it takes is 5 minutes. Everyone has 5 minutes.

The Epic Human Project (EHP) begins this week for our FUELhouse family. The foundation of this Project begins with creating a daily morning and evening routine by using The 5 Minute Journal. We are committing to a min of 5 minutes. 5 MINUTES DAILY! THAT IS IT! This is the simplest, most effective thing we can do every day to be happier.

Our goal, with the EHP, is to help people shift their thinking to the positive the minute their morning alarm sounds. In about 5 minutes per day, we will establish a positive pattern of thinking and acting which will, overtime, spark and ignite all facets of our lives… our relationships, our career, our love life, our spirituality, our health, our finances, etc.

The morning routine that becomes our daily habit is what will set us up to accomplish, once and for all, the action items that we’ve laid out for the next 30, 90, 365+ days left of our precious life.

  • Lose 15 lbs

  • Quit my Job

  • Book that trip to Iceland

  • Train for my first Powerlifting Competition

  • Eliminate anxiety, stress, depression

  • Commit to my fitness 4 days a week

  • Walk 2 miles everyday with my dog

  • Become a doer. Not a procrastinator

  • Finish school

  • Go back to school

  • You get the idea

The 5 Minute Journal is our guide to understand the importance of gratitude and its impact everyday on our life. For the first time, in a long time, I have experienced feeling less anxious, more present, and now active about my passions. I truly believe this book and my latest morning routine has been life changing.

We hope you feel the same way we do when we hit day 30!

Here are two samples of a daily routine by your FUELhouse Coaches, Molly and Jeff:




  • Question 1 - What are you grateful for? 

  • Question 2 - What would make today great? 

  • Question 3 - Daily Affirmation. I am… Becoming who you want to be. 


  • Question 4 - 3 Amazing things that happened today…Appreciating the things throughout your day.

  • Question 5 - How could I have made today even better? Tiny changes to improve your life.

Below are two great videos on:

1- How to use the 5 Min Journal

2- How to get your kids involved!!!

Strong Hugs,

Molly and The FH Crew

How To Use the 5 Minute Journal

5 Minute Journal For Kids