Advertising
Advertising

5 Tips to Journaling Your Way to Life Purpose and Meaning

5 Tips to Journaling Your Way to Life Purpose and Meaning

Struggling to stay motivated in your everyday activities? Lack of motivation often comes from lacking a sense of life purpose and feeling. It shows that you are not living a meaningful life.

Health Benefits of Meaning and Purpose

A rich sense of life purpose and meaning has other benefits. Recent research shows that people who feel that their life has meaning experience substantially higher sense of well-being and even physical health. For example, Michael F. Steger, a psychologist and Director of the Laboratory for the Study of Meaning and Quality of Life at Colorado State University, found that many people gain a great deal of psychological benefit from understanding what their lives are about and how they fit within the world around them. His research demonstrated that people who have a sense of life meaning and purpose feel in general more happy as well as more satisfied on a daily level, and also feel less depressed, anxious, and are less likely to engage in risky behaviors.

Advertising

Additionally, the research on life meaning and purpose shows that it does not matter how you get this sense of meaning and purpose in life. What most important is that you experience your life as having a meaning and purpose. The key question is not “What is the meaning of life?” In fact, research seems to show that there is no exact answer to this question. The only question that matters is “What is the meaning of life for you?” Each of us is free to have her or his own answer to this question. By doing so, you get a personal sense of life meaning and purpose, and thus gain a sense of agency and choice by and through understanding your own personal life goals.

Journaling for Meaning and Purpose

Scientific evidence revealed that such self-reflection contributes greatly to develop that personal sense of meaning and purpose. For instance, one study used functional magnetic resonance imaging of the brain to show that it is really important to infuse meaning and purpose into the stories we tell ourselves about our lives.

Advertising

Journaling is a great tool for self-reflection. This video describes 5 specific journaling prompts to develop a rich and deep sense of life purpose and help you live a meaningful life, and how you can adapt them to your own personal search for meaning and purpose. They are also listed below.

First, take 5 minutes to think about how actively you reflect on your own sense of purpose and meaning in life. Next, reflect about your life purpose and meaning by taking 5 to 10 minutes to journal about each of the following questions for yourself.

Advertising

5 Journaling Prompts

  1. What were important recent events in your life?
  2. Which of them involved stresses and adversity, and how can you reframe them to have a better perspective on these events?
  3. What did you learn from these events?
  4. What are you grateful for in your life recently?
  5. What was your experience of life meaning and purpose recently?

Why these 5 prompts? Because they are specifically formulated to help you reflecting on your recent memories and create a personal narrative in a way that helps impart meaning and purpose into your life. However, you should feel free to adapt these prompts to your personal preferences if these questions do not resonate with the way you prefer to formulate your thoughts. The key is to have questions that help you engage in self-reflection and instill meaning and purpose into your experience of daily life.

Try such journaling every day for the upcoming week. Then, at the end of the week, review your journal and note bigger takeaways that you gained from writing down your reflections. I would encourage you to integrate journaling and regular reviews of your journaling into your everyday life practice, as a way of gaining the research-based benefits of journaling, including a greater sense of life meaning and purpose.

Advertising

Additional Resources You Can Check At

For additional resources, check out this workbook with exercises on finding meaning and purpose using science-based strategies; this free science-based web app to evaluate your current sense of meaning and purpose; this is a free online class on finding meaning and purpose using science; and the wide variety of other resources on meaning and purpose available at Intentional Insights.

Featured photo credit: Woman journaling via abundantmama.com

More by this author

Dr. Gleb Tsipursky

Cognitive neuroscientist and behavioral economist; CEO of Disaster Avoidance Experts; multiple best-selling author

How to Cope with COVID Anxiety And Stress How to Handle Pandemic Depression and Take Care of Yourself How Cognitive Bias Influences Our Decision Making How Not to Let Cognitive Bias Control Us When Dealing with COVID-19 What Is Unconscious Bias (And How to Reduce It for Good)

Trending in Communication

1 5 Real Relationship Goals You Should Actually Strive Toward 2 When You Learn A Second Language, These 7 Amazing Things Will Happen To You 3 15 Things To Stop Doing If You Want To Be Truly Happy 4 7 Ways To Have More Confident Body Language 5 How to Apologize When You Have Made a Mistake

Read Next

Advertising
Advertising
Advertising

Last Updated on January 15, 2021

7 Ways To Have More Confident Body Language

7 Ways To Have More Confident Body Language

The popular idiomatic saying that “actions speak louder than words” has been around for centuries, but even to this day, most people struggle with at least one area of nonverbal communication. Consequently, many of us aspire to have more confident body language but don’t have the knowledge and tools necessary to change what are largely unconscious behaviors.

Given that others’ perceptions of our competence and confidence are predominantly influenced by what we do with our faces and bodies, it’s important to develop greater self-awareness and consciously practice better posture, stance, eye contact, facial expressions, hand movements, and other aspects of body language.

Posture

First things first: how is your posture? Let’s start with a quick self-assessment of your body.

  • Are your shoulders slumped over or rolled back in an upright posture?
  • When you stand up, do you evenly distribute your weight or lean excessively to one side?
  • Does your natural stance place your feet relatively shoulder-width apart or are your feet and legs close together in a closed-off position?
  • When you sit, does your lower back protrude out in a slumped position or maintain a straight, spine-friendly posture in your seat?

All of these are important considerations to make when evaluating and improving your posture and stance, which will lead to more confident body language over time. If you routinely struggle with maintaining good posture, consider buying a posture trainer/corrector, consulting a chiropractor or physical therapist, stretching daily, and strengthening both your core and back muscles.

Facial Expressions

Are you prone to any of the following in personal or professional settings?

  • Bruxism (tight, clenched jaw or grinding teeth)
  • Frowning and/or furrowing brows
  • Avoiding direct eye contact and/or staring at the ground

If you answered “yes” to any of these, then let’s start by examining various ways in which you can project confident body language through your facial expressions.

Advertising

1. Understand How Others Perceive Your Facial Expressions

A December 2020 study by UC Berkeley and Google researchers utilized a deep neural network to analyze facial expressions in six million YouTube clips representing people from over 140 countries. The study found that, despite socio-cultural differences, people around the world tended to use about 70% of the same facial expressions in response to different emotional stimuli and situations.[1]

The study’s researchers also published a fascinating interactive map to demonstrate how their machine learning technology assessed various facial expressions and determined subtle differences in emotional responses.

This study highlights the social importance of facial expressions because whether or not we’re consciously aware of them—by gazing into a mirror or your screen on a video conferencing platform—how we present our faces to others can have tremendous impacts on their perceptions of us, our confidence, and our emotional states. This awareness is the essential first step towards

2. Relax Your Face

New research on bruxism and facial tension found the stresses and anxieties of Covid-19 lockdowns led to considerable increases in orofacial pain, jaw-clenching, and teeth grinding, particularly among women.[2]

The National Institute of Dental and Craniofacial Research estimates that more than 10 million Americans alone have temporomandibular joint dysfunction (TMJ syndrome), and facial tension can lead to other complications such as insomnia, wrinkles, dry skin, and dark, puffy bags under your eyes.[3])

To avoid these unpleasant outcomes, start practicing progressive muscle relaxation techniques and taking breaks more frequently throughout the day to moderate facial tension.[4] You should also try out some biofeedback techniques to enhance your awareness of involuntary bodily processes like facial tension and achieve more confident body language as a result.[5]

Advertising

3. Improve Your Eye Contact

Did you know there’s an entire subfield of kinesic communication research dedicated to eye movements and behaviors called oculesics?[6] It refers to various communication behaviors including direct eye contact, averting one’s gaze, pupil dilation/constriction, and even frequency of blinking. All of these qualities can shape how other people perceive you, which means that eye contact is yet another area of nonverbal body language that we should be more mindful of in social interactions.

The ideal type (direct/indirect) and duration of eye contact depends on a variety of factors, such as cultural setting, differences in power/authority/age between the parties involved, and communication context. Research has shown that differences in the effects of eye contact are particularly prominent when comparing East Asian and Western European/North American cultures.[7]

To improve your eye contact with others, strive to maintain consistent contact for at least 3 to 4 seconds at a time, consciously consider where you’re looking while listening to someone else, and practice eye contact as much as possible (as strange as this may seem in the beginning, it’s the best way to improve).

3. Smile More

There are many benefits to smiling and laughing, and when it comes to working on more confident body language, this is an area that should be fun, low-stakes, and relatively stress-free.

Smiling is associated with the “happiness chemical” dopamine and the mood-stabilizing hormone, serotonin. Many empirical studies have shown that smiling generally leads to positive outcomes for the person smiling, and further research has shown that smiling can influence listeners’ perceptions of our confidence and trustworthiness as well.

4. Hand Gestures

Similar to facial expressions and posture, what you do with your hands while speaking or listening in a conversation can significantly influence others’ perceptions of you in positive or negative ways.

Advertising

It’s undoubtedly challenging to consciously account for all of your nonverbal signals while simultaneously trying to stay engaged with the verbal part of the discussion, but putting in the effort to develop more bodily awareness now will make it much easier to unconsciously project more confident body language later on.

5. Enhance Your Handshake

In the article, “An Anthropology of the Handshake,” University of Copenhagen social anthropology professor Bjarke Oxlund assessed the future of handshaking in wake of the Covid-19 pandemic:[8]

“Handshakes not only vary in function and meaning but do so according to social context, situation and scale. . . a public discussion should ensue on the advantages and disadvantages of holding on to the tradition of shaking hands as the conventional gesture of greeting and leave-taking in a variety of circumstances.”

It’s too early to determine some of the ways in which Covid-19 has permanently changed our social norms and professional etiquette standards, but it’s reasonable to assume that handshaking may retain its importance in American society even after this pandemic. To practice more confident body language in the meantime, the video on the science of the perfect handshake below explains what you need to know.

6. Complement Your Verbals With Hand Gestures

As you know by now, confident communication involves so much more than simply smiling more or sounding like you know what you’re talking about. What you do with your hands can be particularly influential in how others perceive you, whether you’re fidgeting with an object, clenching your fists, hiding your hands in your pockets, or calmly gesturing to emphasize important points you’re discussing.

Social psychology researchers have found that “iconic gestures”—hand movements that appear to be meaningfully related to the speaker’s verbal content—can have profound impacts on listeners’ information retention. In other words, people are more likely to engage with you and remember more of what you said when you speak with complementary hand gestures instead of just your voice.[9]

Advertising

Further research on hand gestures has shown that even your choice of the left or right hand for gesturing can influence your ability to clearly convey information to listeners, which supports the notion that more confident body language is readily achievable through greater self-awareness and deliberate nonverbal actions.[10]

Final Takeaways

Developing better posture, enhancing your facial expressiveness, and practicing hand gestures can vastly improve your communication with other people. At first, it will be challenging to consciously practice nonverbal behaviors that many of us are accustomed to performing daily without thinking about them.

If you ever feel discouraged, however, remember that there’s no downside to consistently putting in just a little more time and effort to increase your bodily awareness. With the tips and strategies above, you’ll be well on your way to embracing more confident body language and amplifying others’ perceptions of you in no time.

More Tips on How to Develop a Confident Body Language

Featured photo credit: Maria Lupan via unsplash.com

Reference

Read Next