A daily journal can help to get thoughts and ideas out of our minds and on paper. The idea of a journal or diary is nothing new, but research reveals that expressive writing can help us in our daily lives. It can even empower our wellbeing because when we write down what we want, we are being specific to our intentions.
This may seem surprising, given that journaling could capture the details of our most trying days. But reflecting on our challenges holds great potential for self-improvement. This idea is supported by studies that found when we reflect on how events make us feel, it helps us see new ways in which those difficult moments have benefited us.
As you reflect on your short- and long-term goals, enhance your commitment by recording them. When you write something down, you are bringing your thoughts to paper. Your personal declaration can help you reach your goals because it gives you a chance to refine, adjust, and evaluate your specific goal. As a result, your ability to follow though is enhanced.
One of the ways journaling benefits our commitment is through enhancing our intentions. In this way, journals are tools that help us improve our self-regulation so that we can move forward and execute our action plan.
Many of us have health goals that we want to achieve, but as time passes, we can get trapped in behavior loops that are unproductive. Journaling can increase our perception of urgency, making us more likely to take action in our lives.
For most individuals, each day is not recognized as an opportunity to make progress. With journaling, and especially with re-reading journal entries, we become aware of the time that has passed since we’ve declared a goal. We can confront the fact that we may be dragging our heels, and we can recognize avoidance tendencies.
The practice of journaling holds us more accountable. It can clarify that we want to take action but are not yet doing so.
Our tendency to procrastinate can be easier to recognize in journal-form. We may notice a tendency to record similar excuses or complaints from day-to-day. A journal can capture and reflect back to us when we are in a rut and helps us notice our tendencies and behavioral patterns. This helps us to refocus our priorities and follow through with what is most important.
Journaling helps you to identify what may be blocking our progress. You become better at troubleshooting when you have a more solid understanding of what is holding you back. Journals can help us notice what or who stands in our way to making progress. In addition to singling out external barriers, journaling gives us a chance to recognize and correct our own mistakes.
It is easy to be critical of ourselves, especially when aiming for improvement in some area of our lives. When we use journals regularly, they give us tangible examples of our growth. We can see over time how we are changing and adapting to our situation. These can show us small signs of progress. This appears to be at least partly responsible for how journaling supports a more positive self-regard and better self-efficacy.
Now that the journaling process has been explored, it’s time to try this out for yourself.
Entries in your journal can be as short or long as you like. Studies suggest that including your emotions can strengthen intentions and deliver better self-awareness than if facts alone are recorded in your journal. For instance, how you feel is undoubtedly related to what you do, but how specific tasks affect you can better linked when you keep track of how you feel. Journaling can also help us notice that when we feel stressed or tired, we tend to have more challenges related to exercises, patience, food choices, and keeping a positive mindset.
Be bold in your writing. Record your specific health goals and be willing to clarify what you want to achieve. This facilitates planning and supports your follow through, because it’s easier to make progress when your health goal is top of mind.
How will you know if it’s helping? One way to is to clearly define what success looks like to you. Make sure to identify big and small ways that you can make progress on your goal. For example, if you want to create an exercise room but your space is full of clutter, journal about how you can get started. Make a list of what needs to happen to make your goal a reality. Then when you accomplish any of your tasks, cross them off and move to the next. This can be your year to refine your daily behaviors, and journaling can become an integral part of your success!
Laura Kuglitsch is a Certified Wellness Coach and Account Manager with Treo Wellness. She has a background in Kinesiology and holds a Master’s Degree in Health and Wellness Management. She is certified as a personal trainer, resiliency coach, and behavior change specialist. With over 15 years of experience in the wellness industry within a variety of settings, Laura enjoys teaching others about living a healthy lifestyle. She believes that living a healthy lifestyle does not have to be a one size fits all approach. Find what you enjoy doing, experience the moments and laugh along the way.
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