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The Multifaceted Benefits of Keeping a Mindfulness Journal

The Multifaceted Benefits of Keeping a Mindfulness Journal

We’ve been hearing more and more about the importance of mindfulness from mental health experts and spiritual guides around the world. From Western psychologists to Eastern monks, the benefits of practicing mindfulness have been touted as revolutionary. But when it comes to the specifics, many people still don’t understand mindfulness or how it can be practiced on a daily basis. Thus the introduction of a mindfulness journal is the perfect way to bring this concept down to earth.

Catharsis

Why are so many writers in love with their craft? It turns out, writing is not just useful in certain circles, but for anyone who adopts the habit. Dr. James Pennebaker, a researcher, and author of Writing to Heal, found that writing has a tremendous healing component that most people are unaware of. By writing about traumatic and emotional experiences, humans are better able to organize fragmented memories, accept the past, and release negative thoughts. Thus, keeping a mindfulness journal can serve as a cathartic practice of releasing the emotional baggage of the day.

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Gratitude

Another positive outcome of keeping a mindfulness journal is that you can recount the good things instead of taking them for granted. Especially for those with busy and hectic lives, it can be extremely difficult to truly absorb and celebrate the positive aspects of life. We have several positive experiences on a daily basis, yet most of them are forgotten immediately. Researchers have found that writing about what you’re grateful for is linked to better sleep, lower anxiety levels, and even higher satisfaction in romantic relationships.

Decision-making

Poet and activist Kelly Harris once said, “I truly believe we don’t know how we feel until we write it down.” While she probably did not research this topic, her findings have been matched by the researchers at the University of Michigan. They found that writing out various options helped people explore alternatives they otherwise may not have considered. They also found that those who wrote to make their decisions were less biased and more confident that they’d made the right choice. So if you are looking for clarity and assurance, writing about tough decisions can help you draw conclusions.

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Rewiring

Perhaps the most impressive benefit of keeping a mindfulness journal is its ability to influence your brain. Studies have found literal differences in the brains of those who meditate and those who don’t. Because writing and other artistic activities can put you in a meditative or “theta” brainwave state, journaling can help rewire your brain. A calmer brain means less reactivity when placed in stressful situations, and an improved ability to make good decisions under pressure. You may not even notice these subtle benefits over time. However, others are likely to notice a calmer, more balanced version of you, as you navigate through your day.

Keeping Track

We all have goals. Unfortunately, attaining them is not always what is happening in the real world. Procrastination and a general uncertainty about how to get started keep many people from making progress. Instead of occasionally thinking about your goals as if they are distant pipe dreams, you can keep track of them very closely through journaling. Journaling allows you to make your goals a part of your everyday life, bringing small steps into your reality. After consciously thinking and writing about your goals each day for a year, you may find that you’ve learned, changed, and accomplished many of the tasks that will get you there. Without a journal, working towards goals may remain a muddled and intangible process.

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Assigning Meaning

“What happens to us is not as important as the meaning we assign to it,” says mentor, Michael Hyatt. Oftentimes, we’re not even aware of why we have certain feelings or experiences throughout the day. You might feel overwhelmed, depressed, or angry as a default response to your environment. It may seem that these recurring feelings arise from small nuisances, like a task at work or a friend making a comment. But recurring feelings always come from a deeper belief, otherwise, you would not experience those small nuisances in such a negative way. Journaling helps you unearth what certain events and situations really mean to you. You may find that these interpretations are extremely subjective and not always accurate, making your negative feelings entirely unnecessary.

Featured photo credit: Fredrik Rubensson/Flickr via flickr.com

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Last Updated on August 15, 2018

When You Start to Enjoy Being Single, These 12 Things Will Happen

When You Start to Enjoy Being Single, These 12 Things Will Happen

Being single can make you weary, especially if you didn't initiate a breakup, it could be easy to get carried away with reminiscing and what-if scenarios. Staying caught up in the past is toxic to your growth, however, and interferes with your ability to move forward. Single life can be self-actualizing and enjoyable, but you need to embrace it first. No matter where you are on your journey in coming to terms with being single, the following 12 fantastic things will happen when you accept it.

Video Summary

1. You will be more focused.

    Once you start to treasure your new-found freedom, you will realize that taking time for yourself will show you what is most important in your life. Enjoying your single time will make what you want clearer and reveal which areas of your life you should build upon. Additionally, studies show that experiencing something alone results in our brain forming a more clear and longer lasting memory.

    2. You will be more active.

      Studies show that unmarried people are also more fit than their hitched counterparts. Let yourself welcome being single, and use this time to your benefit. You'll be more confident and in control when you do meet someone special.

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      3. You will be more likely to have high goals.

        Being single means you can't settle. In case someone who captures your heart comes along, you need to be at the top of your game. By embracing your time being single, you will be more able to pursue your goals and work towards a more complete, fulfilling future.

        4. You will be more creative.

          Spending time alone is also linked to an increase in creative thinking. Spending more time alone will force you to be a deeper thinker, and could lead you to solutions and projects you wouldn't have thought of otherwise.

          5. Your schedule will be your own.

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            Once you get past feeling lonely and realize how wonderful being single is, you will become aware of one of the best perks – your schedule is now completely your own. No longer do you need to have nights out approved, nor will long days at work get interrupted. Relax into loving your single life because nothing is quite as liberating as deciding every moment of your weekly schedule.

            6. You will likely save money.

              Dating is a great way to wave goodbye to all your hard earned cash. When you're with someone, there's nothing more important than impressing them, including your income. However, when the relationship fizzles, you realize how this tactic doesn't pay off. Not only are we more prone to spending when dating, married couples are more likely to have credit card debt than unmarried singles. So don't get depressed when you're eating cheap meals alone – it's really a form of investing in your future!

              7. You won't need to compromise on entertainment.

                Particularly if your significant other tends to have different tastes than you, being single can be a blessing. As soon as you can appreciate being single, you will realize how freeing it is to always watch exactly what you want. There is no longer any need to skimp on your favorite movies, plays, or TV shows that others don't appreciate.

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                8. You will have more time for your family.

                  Another thing you will realize once you learn to relish being single is you now have much more time for family. Especially when it comes to older relatives, time spent with them truly is precious. Make the most of your single time by reconnecting with family members in your life you may have been neglecting.

                  9. You have more time for your friends.

                    Once you start basking in your single glory, you will also find that you have more time for your friends. Not only will increased free time let you reconnect with friends you may have neglected while being half of a couple, studies also show that married people have much weaker social lives than those who are unmarried.

                    10. You will find new haunts in your city.

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                      Once you start to enjoy your single life again you will also find that you have plenty of time to rediscover your city. Where relationships see us fall into the same habit of favorite spots to drink, eat, or dance, when you're on your own you will naturally start to explore fresh venues again.

                      11. You'll find more interests.

                        Similarly, enjoying your time being single will give you more time to consider new hobbies and interests. Instead of repeating the same go-to dates, you can now freely explore activities that really make you passionate.

                        12. You will be more aware of what you want.

                          Ultimately, taking time to ourselves is an important ingredient in discovering what type of person is our ideal match, or what career we can happily commit to. By delighting in your uninhibited life, you are more able to experiment and thereby find out what works for you and what doesn't. Don't look at being single as a drawback, since learning more about yourself and finding out what makes you tick are crucial in forming balanced, healthy relationships in the future.

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