High 5 Journal Sample Pages

THE
High 5
D A I LY J O U R N A L
I believe in you.
Now it’s time
for YOU
to believe in you.
Mel Robbins
Your life is amazing.
Celebrate it.
It’s pretty simple.
You’re not cheering yourself forward and that’s

holding you back. With this journal, every day
you’ll embrace the practices and adopt the habits
that will help you be present to who you are,
clear about what you want, and ready to make it
happen. By taking the easy, daily steps to cheer
for yourself, you will burst through what is blocking
you and create a confident body, mind and spirit.
You will create...
A Confident Body.
Comfortable in your own skin no matter where you are, who you are with,
or what is happening around you.
A Confident Mind.
Seeing your life as one big divine lesson and trusting in your ability to face
whatever may come your way.
A Confident Spirit.
Always willing to try, because it wants and deserves to be seen and heard
and soar toward its destiny.
Supercharge your confidence daily with this guided journal from

Mel Robbins that is a companion to The High 5 Habit to help you
settle your body, clear your mind, and fill your spirit.
The High 5 Daily Journal will help you build a confident mind, body,
and spirit with daily prompts, weekly themes, and exercises to help
make your dreams a reality.
Try out the method for

yourself and order a copy at
High5Journal.com
How to high 5
1
Thanks to neuroscience, we know a

stressed-out body puts your brain
in survival mode and shows you 12 5
threats instead of opportunities.
So, all change requires you to settle
your body first.
Take a deep breath. It’s a powerful

way to settle your nervous system,
because it activates your vagus I see bare trees out the window I hear my dog barking
nerve. It’s your secret weapon to
I feel my pen in my hand I smell the freshly brewed coffee
creating instant calm in your body.
Busy
3 I got up on time this morning!
Hands on your heart is another

way to tone your vagus nerve.
This mantra is how you teach
your body what it feels like to be
safe and settled and access your
calm and cool center.
4
Today is packed at work and I’m up against a big deadline. The dog needs
Your senses are a conduit to go out and is looking at me with these big eyes but I’ll take her out as
for the energy of your spirit.
soon as I finish this. I need to call my mom back, she called and I feel
Begin to awaken that energy
now to listen to it later. guilty for not having called but I need to finish this deadline first. I woke
up and immediately felt stressed by everything on my plate but I’m so glad I
5 didn’t look at my phone this morning and exercised to put myself first.
Naming how your body feels is a

key step toward deeper self-
awareness and feeling comfortable
with yourself.
My favorite daily habit to rewire the

filter in your mind is to tell yourself
that you’re worth cheering for, your
dreams matter, and you can handle
whatever comes your way.
8
7 Clear your mind. Dump all your thoughts out onto the page.
Don’t hold back. Get it out of your head so that you can get
Once your body is calm, you can into the present moment with yourself.
focus your mind and attention where
you want it to go.
yourself everyday
9
Now your body is calm and your

mind is clear. It’s time to awaken
your spirit.
10
Start dreaming in the morning!

Write down five things that
you want. Believe in them. Give
yourself permission to have
To free up my day to have more time for myself exactly what you desire.
To go on a trip every year to somewhere new

e
To get in the best shape of my life 11
To start a nonprofit related to improving mental health Writing what you want will
start to shift what you believe
To learn how to meditate and become more mindful
is possible as you rewire the
filter in your mind. It also leads
to a 42% higher chance of
achieving your dreams!
More time for myself - I can schedule it into my calendar. I can set a
time when I’ll stop working and stick to it. I can make a plan to do a yoga 12
class with a friend. I’ll keep filling out my daily journal every morning. I am
Most people get manifesting
going to wake up earlier and use that time to work on writing a plan for the wrong because they try
nonprofit. to visualize the end result.
Neuroscience research tells us to
visualize yourself doing the hard,
annoying, small steps along the
way to reaching your dreams. In
doing so, you tell your brain, “I do
the hard work. I take advantage
of opportunities. And I don’t back
down, I take action.
13
Brain scans have shown that you

stimulate the same regions in your
brain when you visualize yourself
performing an action as when
you actually do that same action,
which makes you more likely to
follow through on that action. And
it’s your actions that get results.
T O D AY ’S D AT E :
Settle Your Body

Ground yourself in the present moment to get comfortable in your own skin.
Take a deep breath
P ut your hands on your heart and say “I’m okay, I’m safe, I’m loved”
What’s one thing you can
See Hear
Touch Smell
In one word, I feel...
I deserve a High 5 today because
The next time you pass a mirror, prove it. Give yourself a High 5!
Clear Your Mind

To cultivate a confident mind, clear it of everything that’s filling it right now: worries,
tasks, doodles, thoughts, ideas, to-dos, or anything you don’t want to forget.
Free Your Spirit
A confident spirit is celebrating yourself and moving toward your desires.
Give yourself permission to get in touch with what you WANT.
WRITE 5 THINGS YOU WANT:
Big or small. Today or in your lifetime.
1.
2.
3.
4.
5.
Describe the small actions you could take to inch closer to the things you want.
NOW CLOSE YOUR EYES
Visualize taking these small actions.

Feel deeply what it feels like to do these things and move closer to what desire.
This trains your body, mind, and spirit to help you take these actions.
T O D AY ’S D AT E :
Settle Your Body

Ground yourself in the present moment to get comfortable in your own skin.
Take a deep breath
P ut your hands on your heart and say “I’m okay, I’m safe, I’m loved”
What’s one thing you can
See Hear
Touch Smell
In one word, I feel...
I deserve a High 5 today because
The next time you pass a mirror, prove it. Give yourself a High 5!
Clear Your Mind

To cultivate a confident mind, clear it of everything that’s filling it right now: worries,
tasks, doodles, thoughts, ideas, to-dos, or anything you don’t want to forget.
Free Your Spirit
A confident spirit is celebrating yourself and moving toward your desires.
Give yourself permission to get in touch with what you WANT.
WRITE 5 THINGS YOU WANT:
Big or small. Today or in your lifetime.
1.
2.
3.
4.
5.
Describe the small actions you could take to inch closer to the things you want.
NOW CLOSE YOUR EYES
Visualize taking these small actions.

Feel deeply what it feels like to do these things and move closer to what desire.
This trains your body, mind, and spirit to help you take these actions.
W W W. M EL R O B B I N S . C O M
W W W. H I G H 5 J O U R N A L . C O M
@melrobbins
@melrobbins
facebook.com/melrobbins
youtube.com/melrobbins
Order a
limited edition copy at
High5Journal.com

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THE

You’re not cheering yourself forward and that’s

Supercharge your confidence daily with this guided journal from

Try out the method for

Thanks to neuroscience, we know a

Take a deep breath. It’s a powerful

3 I got up on time this morning!

Hands on your heart is another

Naming how your body feels is a

My favorite daily habit to rewire the

Now your body is calm and your

Start dreaming in the morning!

To go on a trip every year to somewhere new

Brain scans have shown that you

Settle Your Body

Take a deep breath

What’s one thing you can

In one word, I feel...

I deserve a High 5 today because

Clear Your Mind

WRITE 5 THINGS YOU WANT:

Big or small. Today or in your lifetime.

NOW CLOSE YOUR EYES

Visualize taking these small actions.

Settle Your Body

Take a deep breath

What’s one thing you can

In one word, I feel...

I deserve a High 5 today because

Clear Your Mind

WRITE 5 THINGS YOU WANT:

Big or small. Today or in your lifetime.

NOW CLOSE YOUR EYES

Visualize taking these small actions.

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