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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 April 8, 2020

11 Things Overachievers Do Differently

11 Things Overachievers Do Differently

We all know some overachievers: supermoms who manage to get online degrees between cleaning, cooking, and taking kids to practice; students who write 10-page papers when the directions call for 4; managers whose resumes look more like pages from the Guinness book of Records.

How do they do it all? How is it possible that one person can graduate at the top of their class, found an orphanage in India, run 30k marathons, write a best-selling book, travel all over the world and learn to speak Mandarin Chinese while having a full-time job?

What’s the secret of an overachiever? Here’re 11 things overachievers do differently that you can learn from.

1. They Know How to Manage Their Time

It’s pretty simple actually – you can never become an overachiever if you don’t know how to organize your time efficiently.

The great thing is that overachievers are ready to share their knowledge and time management talent with the rest of the world. Read The 4-Hour Workweek or The 4-Hour Body by Timothy Ferriss, and you’ll know what I’m talking about.

2. They Don’t Spend Hours Watching TV or Playing Computer Games

Mostly because they have better things to do, like exercising, reading, spending an evening with their family or volunteering to work in the local soup kitchen. Their philosophy is simple – the world is full of wonderful things to try, explore and experience. Watching TV is not one of them.

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3. They Are Obsessed With Perfection

Imagine Steve Jobs’ work approach and you’ll understand the level of perfection and painfully high standards that overachievers set for themselves and those around them. Often it pays off (especially if they focus on just one domain). But sometimes compulsive over-striving turns into a sure-fire road to disappointments and unfinished tasks.

Learn how to strike a balance: How Not to Let Perfectionism Secretly Screw You Up

4. They Know How To Inspire

Overachievers learn quickly that it is much easier to achieve goals through collaboration (and especially delegation). So they know how to inspire, encourage, persuade and motivate people around them. Even though they often drive their team crazy with their stubbornness and perfectionism, people quickly follow under the spell of their enthusiasm and greater vision.

Learn these 10 Powerful Ways to Influence People Positively.

5. They Set Clear Goals

The term “overachiever” itself implies that they know how to achieve goals. That is kind of hard to do if your goals are vague, unclear and lack specific deadline, which is why overachievers educate themselves, read goal-setting books, and think about the best way to approach a new task.

Although, it’s worth mentioning that overachievers usually use their time management and goal-setting skills towards competitive, “I want to kick butt” type of goals rather than self-improvement, mastery goals.

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Take a look at these tips to help you set clearer goals: What Are SMART Goals (And How to Use Them to Become Successful)

6. They Are Organized

It’s hard to imagine a disorganized overachiever, isn’t it? Their great organizational and planning skills usually serve three main purposes: keeping track of time, keeping track of progress and keeping track of achievements.

This hasn’t been confirmed by scientific research yet, but overachievers might actually get a “runner’s high” from crossing tasks off their to-do lists, and making new to-do lists.

Here’s How to Organize Your Life: 10 Habits of Really Organized People

7. They Try to Avoid Failure at All Costs

Some psychologists believe that overachievers place their self-worth on their competence, driven by an underlying fear of failure. Rather than setting and striving for goals based on a pure desire to achieve, their core motivation becomes avoiding failure. This may explain the fact that overachiever beat themselves up for even little setbacks and seemingly-insignificant mistakes.

But be aware that having a strong fear of failure can wrek havoc your productivity. So the best thing to do? Learn to conquer the fear: Why You Have the Fear of Failure (And How to Conquer It)

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8. They Love Awards

Who doesn’t love them, right? True enough, but unlike most people who like to feel acknowledged and appreciated for their efforts, overachievers are bent on collecting ‘awards’, be it university degrees, spelling bee prizes or unusual destinations.

While loving awares isn’t bad, it’s even better if you’re driven by internal motivation instead of external ones which could be quite uncontrolable or unstable: Why Is Internal Motivation So Powerful (And How to Find It).

9. They Don’t Understand the Concept of Work Hours

Don’t get surprised if you receive a work-related email anywhere between 8 p.m. and midnight. It’s something overachievers usually do and you weren’t the only one. At least 20 more emails have been sent during these hours to other people. The concepts of over-achieving and working overtime usually go hand in hand.

The downside of this is an imbalnced life, which may need to problems in other aspects of life including health and relationships. A better way is to Achieve a Realistic Work Life Balance.

10. They Rest

Overachievers might often be labeled as “workaholics”, because they often ignore bodily signs of hunger, fatigue and even a full bladder, hoping to finish just one last little part. This doesn’t mean that overachievers don’t know how to disconnect and relax.

True that they tend to work in the highest gear, but they also have enough sense to give themselves time to rest and recharge. Of course, they do it in their own overachieving way, preferring climbing Mount Kilimanjaro or hiking through the Amazon jungle to lazing on the beach.

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11. Overachievers Continuously Educate Themselves

A great quality that most overachievers have is the hunger for knowledge. They surround themselves with bright people. They know how to listen, and most importantly, they get tons of mentoring.

Despite the fact that overachievers want to excel at everything they set their minds on, they are humble enough to admit that to get on top of their game, they need help. And they are willing to pay someone to push, coach and guide them.

You too can learn How to Create a Habit of Continuous Learning for a Better You.

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Featured photo credit: Nghia Le via unsplash.com

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