As you wake up, what is the first thing you do? Pick up your phone, or pick up the pen? As you are winding down and getting ready to sleep, do you swipe on your illuminating digital device, or do you reflect on the day and spill out your thoughts onto paper?
How you start your day and how you end your day, has a profound impact on your overall mood and what choices you are more likely to take during the day – to put simply, whether you are going to be a badass or a procrastinator this day.
Many people don’t journal because they don’t know what to journal about, it seems like a big task, where do you even start? But the truth is, it’s not an exam, there is no right or wrong way to do it, and no one is going to judge you for it, because journaling is for YOU. And you don’t even need to spend a lot of time on it, it’s simply about building up a habit.
Below is a simple process I’ve been doing for the last few years, every single day, as I wake up and before I go to bed, which takes me only a few minutes each day but certainly in the long-run has made me feel a lot better. So pick up your favourite pen, the dusty blue (or pink!) notebook you bought yourself a while ago and get cracking!
Morning
I am grateful for… – this is where you write down three things you are feeling grateful for, right in this very moment. It could be anything. “I am grateful for breathing.” “I am grateful for music.” Write it down and really feel it!
What would make today great? – what three things would you like to focus on today that would make your day amazing? Don’t overthink it, it could be as simple as smiling at strangers or calling a friend, or an actual task related to work.
My affirmation – this is where you write down mindfully a daily mantra. This is very personal to you. Something that will make you remember an important message. It could be your favourite quote. For me, it is that I am fully in control of my happiness and what I pursue in life.
Evening
Three amazing things that happened today – list down the three things that made today great. It could be something you listed in the morning as a focus that you have achieved, or something that was completely unexpected, like maybe getting a raise.
How could I make today better? – list down any things you would do differently today that would make it a better day. Maybe you had too much ice cream, or you would like to be a little more organised. Remember, this isn’t about judging yourself, simply a guideline for tomorrow to make it a better day. Life is about improving yourself, not judging. Even if sometimes we take a step back, we have the choice to take more steps forwards and this is your opportunity to decide what the steps are.
Check-list – I like to keep a little check-list at the bottom to track daily any habits that feed into my wider goals and lifestyle. For example, I ask myself “Have I exercised today?” “Have I been reading today?”.
Spill your guts
Last of all, you may want to take a whole page, or more, to write all your thoughts down. Positive, negative, confusing, enlightening, just spill those thoughts all over. Research shows that journaling and writing your emotions and thoughts down helps to reduce stress. Think of it this way, if it’s on the page, it’s probably going to be less on your mind, improving your overall well being. Get the bad thoughts out of your head onto the page, and get those good thoughts on the page so you can remember them!
The process of writing your thoughts down helps you analyse and rationalise them. You may feel bad but do you really have to, can’t you choose to be happy? Or maybe you’ve had some amazing idea you do not want to forget. You get the point… Write it down.
Besides, it is amazing to flick through the pages a few years down the line and see what state you were in at that time. It helps keep your memories alive and also shows you how much you have progressed.
Last thoughts
Remember, above all, it’s all about something that works for you. Try it, adapt it, until it makes sense. And keep at it.
What do you think? Is there anything else you do that helps with your journaling? Leave a comment.
Peace! Wiktor.