Journaling is a tool that most people do not use. Why? Seems that journaling has become this idea where you just write all your thoughts down and that's it. Who wants to do that right. Instead journaling can be used to benefit your every day life. Journaling or writing things down is an action, an action that can improve memory, productivity, focus and emotional well being. Some of the most successful experts, coaches and teachers in the world have been known to journal. But, what are the benefits of this in the first place and what exactly is it that you should journal in order for it to be effective.
“Journaling or writing things down is an action, an action that can improve memory, productivity, focus and emotional well being. ”
BENEFITS OF JOURNALING
Life is hard enough as it is by itself. Things happen on a daily basis that affect your focus, your mindset and your productivity. When you add a business on top of that, especially one that you may be starting on your own, will definitely add to the daily things that can happen on a daily basis. Journaling has been known to benefit not only on a personal level but also from a business stand point. Journaling has been known to help with things such as:
Emotional well-being
Focus
Productivity
Self-esteem
Immune system
Stress
Anxiety
Memory
setting up your JOURNAL
You got your new journal but how exactly should you organize it. This part is definitely a personal preference as each person has different things they are trying to tackle and focus on. Change according to what you think is best for you. This set up has worked for me in the 2 years that I have been using this method for myself. How to lay it out:
Inside Front Left Cover:
Number of days you have been alive: Why is this important? Facing your immortality is one of the most impactful things you can confront. As the creator of Apple once said, every morning ask yourself if I die tomorrow, would I still do what I am doing today. If most days it is no, then you need to re evaluate what it is that you are doing. Most humans, if you are lucky get to live to 90 years old, which in days equals 32,850. Let's do this exercise using the age 35 in order to figure out the amount of days you have been alive. Change according to your age.
Step 1: 35 (Your age) * 365 (Days in a year) = 12,775 days.
Step 2: 32,850 (If you live up to 90 years old) - 12,775 = 20,075.
Step 3: Write this number down in the inside front left cover of your journal.
Personal Mission Statement: Make sure to take your time with this one to assure it represents you and who you are as a person, what you live by. It identifies your purpose. This is what you will read everyday prior to doing your daily journaling.
Inside Front Right Cover:
Important lessons learned: Write these down. Nothing better then to remind yourself the important lessons you have learned that have helped your progress and improvement. Here you will add as the year progresses as there are always lessons learned.
Back Cover:
Draw a Triangle. Put Work on the Top, Rest on the left and Play on the right.
Work: Put here your work goals, whether you have a business or you have a job. How much money do you want to make. What achievements do you want to reach. Put them all here.
Rest: Your personal goals. Do you want to workout more often, or a goal weight. Do you want to eat healthier. Do you have personal relationships that you want to flourish. This is the space for your personal goals.
Play: This is where everything material goes. Do you want a new car. Do you want to move to a new place. Do you want to travel more often. What do you want to get yourself.
Last page of journal:
Manifesto: This part is very personal. This is where you really have to think about your end goal and what kind of person you want to be. Ultimately, what is the 2.0 version of yourself, or better yet, your 3.0 version of yourself. Describe it in detail. This you will read to remind yourself, how you want to act, how you want to portray yourself. If your are having a conversation with yourself and you ask who do you want to be, what is that.
“Ultimately, what is the 2.0 version of yourself, or better yet, your 3.0 version of yourself. Describe it in detail.”
daily Journaling exercise:
Now that you have set up your journal, what do you do with it on a daily basis for it to be effective and helpful to you. Everyday in your journal, separate sections as below. It is best to do this part in the mornings, before looking at your phone, before turning on your tv. Grab your coffee or tea, sit down with your journal and a pen, and spend time with yourself.
Gratitude: Many get surprised by this. The reality is that us as humans, we tend to focus mostly on the bad. At times we need to remind ourselves of the things that we should be grateful for. When we start thinking about this more, we come to realize all the things that we truly are grateful for. This part eases some of the things that continuously have us worried daily.
Yesterday's accomplishments: This will keep you on track on your goals. What did you accomplish from yesterday. What was left over that still needs to be completed. At times we start our day without finishing what was left over from yesterday and this adds to the stress because everyday there will be new things that will be adding to the pile. Stay on track!
Today's Personal goals: This is where you put your personal goals that you want to accomplish today. No matter what you have going on in your life, your situation, don't ever forget about yourself. Personal goals are important as they get you to where you want to be.
Today's Business or Work goals: What is it that you want to accomplish today. Keep in mind daily, that you may or may not have things from the day before. Do not add too many things that will be pushed to tomorrow because you know today you will not be able to get to everything. This is important! Create a list that is realistic, not one that will be too much for you.
Daily quote of the day: We all have quotes that when you see them they give you motivation and drive. They are relatable to you and make you push yourself to achieve your goals. Write these down.
Free writing: This part is where you release all that you need to let go of. Whatever is on your mind you write here. Put all that energy and thought into paper in order for you to be able to start your day free of any thoughts that are not beneficial to your goals. Put them down on paper and leave them there. Writing is known to help control stress, anxiety and improve self esteem.
By doing this exercise daily, you will see overall improvements if you do the work. This journal is for you to release the energy you need to into paper and start the day correctly with the right mindset. Track your progress, achieve your goals, find the inspiration you need and achieve your 3.0 version of yourself.
As always, sending positive vibes your way 🙏
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