For a long time, I was the kind of person who was busy but not productive. I bought planners and highlighters because they made me feel like I was getting my life together. But there was a problem–despite how hard I worked, I could never find time for the important stuff. After years of spinning in circles, I found my saving grace–science.

What started as a research project quickly turned into an obsession as I discovered amazing productivity, happiness, and confidence hacks. When I started applying these proven strategies in my own life and work, the difference was immediate. I’ve used this exact journaling method to take my personal and professional life to new heights: becoming the most booked female speaker in the world, running two successful companies, connecting with millions of you online, working for CNN, beating anxiety, deepening my relationships, and releasing the most successful self-published audiobook of all time: The 5 Second Rule.

Hundreds of thousands of you have read The 5 Second Rule and were asking for a companion guide. The 5 Second Journal is that guide. I’ve taken all of the tools that work for me and turned them into an easy format that you can follow every single day. Whether you’ve read The 5 Second Rule or not, you’ll love this science-backed tool and the differences that it will make in your life.