The 5-Minute Sprint

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This is a wonderful activity I got from the book The Way of the Journal, By Kathleen Adams.

When? This activity is useful when:

  • you’re overwhelmed
  • you don’t have much time
  • you don’t know what to write about
  • you have a lot going on
  • you need clarity and focus
  • you want to track an issue/feeling/project over time


  • Pick a subject
  • write as fast as you can
  • at the end of the five minutes, STOP
  • re-read what you’ve written
  • continue if you want– or put your journal aside!

What? Try writing about-

  • what’s going on
  • the present moment
  • a person or relationship
  • a feeling or mood
  • something silly or irrelevant
  • background issues
  • a decision or choice
  • a check-in with yourself
  • best thing/worst thing of your day
  • an insight, awareness or “aha” moment
  • last night’s dream
  • something you don’t want to forget
  • your goals for the day
  • things that are going right/things that are going wrong
  • something upsetting

YOU NAME IT! You can write for 5 minutes about anything!


  • Use a timer or note the time of the start of your entry
  • STOP when you told yourself you would
  • You can always write more
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