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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 July 10, 2020

How to Reinvent Yourself and Change Your Life

How to Reinvent Yourself and Change Your Life

There will always be times in your life when you may need to learn how to reinvent yourself. This could come when you experience a big change, such as leaving your job, moving on from a relationship, transferring to a new home, or losing a loved one. If you are going through a major shift in your life, you may have to find new ways of thinking or doing things, or risk failing to reach your full potential.

“When something bad happens, you have three choices. You can let it define you, let it destroy you, or you can let it strengthen you.”

Many people who dared to leave their old unhappy lives enabled themselves to pursue their passions and find a renewed zest for living. You can also achieve the same if you take a leap of faith and make things happen for yourself.

To help you always be at your best wherever you may be in your life, here are some practical tips on how to reinvent yourself.

The Reinvention Checklist

Before embarking on a journey of self-reinvention, you need to make sure that you have everything that you need to make the trip bump-proof. These things include:

Resilience

Problems and obstacles are guaranteed to happen. Some of them will be difficult and may knock you off course; the important thing, however, is that you learn from these difficulties, never lose focus, and always get back up. This requires building resilience to get through the tough times.

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Support

Humans are social beings. Although it is important that you learn to rely on yourself when facing any challenge, it is also important to have a support team that you can lean on to give you a boost when things get too tough and to correct you when you’re making mistakes.

The key is to find the right balance between independence and dependence. Don’t be afraid to be vulnerable and share the difficulties you’re facing. When you open up, you’ll find the people who are really going to be there for you.

Self-Care

During the process of learning how to reinvent yourself, you will have to pull yourself away from your old comfort zones, habits, roles, and self-perceptions. This can be difficult and cause you to question your self-worth, so it’s important to engage in self-care to maintain a positive outlook and keep your mind and body healthy as you face the challenges that await you. Self-care can include:

  • Participating in a hobby you enjoy
  • Spending time with your support system
  • Taking some time to walk in nature
  • Practicing loving-kindness meditation

Find what works for you and what helps you feel like your true self as you seek a reinvented version of you.

How to Reinvent Yourself

Once you’re sure that you’re equipped with all the tools in the self-reinvention checklist, you can begin your journey of learning how to reinvent yourself.

1. Discover Your Strengths

This step provides valuable information on how you deal with certain situations. If you have this information, you will be able to manage difficulties more efficiently.

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To find out what your strengths are, you can ask your friends and colleagues for feedback, engage in self-reflection, or try these 10 Ways to Find Your Own Personal Strengths.

2. Plan

This step calls for a thorough assessment of your current emotional, psychological, and financial status so that you can develop plans that are realistic and practical.

It’s okay to have ambitious dreams, but your plans have to be realistic. Making use of SMART goals can help you plan your life better.

You can also consult your mentor or life coach for practical tips and advice.

Ultimately, you’ll want to create specific long-term and short-term goals that you can create milestones for. By doing this, you’ll lay out a specific roadmap to your reinvented self.

3. Try Things Out

Sometimes, we don’t know if solutions actually work until we try them out. This is why it is important to experiment whenever possible, especially if you’re dealing with a career change. You may need to simply experiment in order to find the things you like. This can be the same with hobbies. If you’re not sure what you would like doing, accept invitations from friends to join them in their favorite sport or take a class, like pottery or photography.

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By seeing what’s out there in any area of your life, you’ll have a better chance of finding the things you enjoy and the goals you want to create.

4. Manage Your Finances Well

Changes may require a bit of money. If you’re shifting to a new career, you may have to pay for training. If you’re going through a tough divorce or having a hard time dealing with the death of a loved one, you may have to pay for therapy. If you’re moving to a new home, you’ll definitely have to pay a whole lot of expenses.

All of these things are possible, but it will require a bit of money savviness as you learn how to reinvent yourself. If you have that cushion, you’ll feel more comfortable straying from your current path to try new things.

5. Muster Your Courage

Fears and self-doubt may arise when you encounter difficulties and setbacks. Sometimes, they may also come when you’re taking risks. You have to manage these negative emotions well and not allow them to discourage you. Tap into your courage and try doing at least one new thing each week to develop it.

Learn how to deal with your self-doubts to move forward in this article: How Self Doubt Keeps You Stuck (And How to Overcome It)

6. Use Your Support Group

As stated above, you need to build a strong support group before you even start the process of reinventing yourself. Your group will keep you from taking wrong turns and encourage you when you get too weighed down by problems. Don’t be afraid to call them, or even ask them out for coffee if you need to vent about the current difficulties you’re facing.

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7. Remind Yourself Every Day of Your Commitment

Write your goals on different-sized cards and scatter them at home and at work in places where you can easily see them. This way, you will constantly be reminded of where you want to be. Remember, writing down your goals helps them stick[1].

8. Accept Failure, Learn, and Resume Your Journey

Failing is normal, especially when we’re trying out something new. When you fail, simply recognize it, learn from it, and move on. Failure, in the end, is the best way to learn what does and doesn’t work, and you simply won’t be able to learn how to reinvent yourself if you don’t accept the inevitable failures that await you.

Final Thoughts

If you truly want to learn how to reinvent yourself and live the life you desire, take the advice above and start taking action. It will take time, patience, and plenty of effort to make the change you want happen, but it will be all worth it.

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Featured photo credit: Ashley Rich via unsplash.com

Reference

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