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Before Any Kinds Of Habit Change, Journaling Should Be The First One You Want To Adapt

Before Any Kinds Of Habit Change, Journaling Should Be The First One You Want To Adapt

Do you still remember the “new year goals” you vowed to achieve? By this time a lot of us would have completely forgotten about it.

Every once in awhile we feel like we have to have some kind of habit change. Maybe you think you haven’t been reading enough, or maybe you are determined to have a diet. But when work, school or every other activity that we generalised as “life” comes in, we simply won’t be able to process so many things at the same time, let alone those items are hard enough on its own. Soon enough they will be put into the “postponed” file of our brain till forever.

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Journaling Is key foundation of habit change.

However, there are also some habits out there that might effectively help you in achieving other targets you want to meet. They are called keystone habits. You might think that among the variety of habits they should not have any relations with each other, but these keystone habits act like the first step of a success business. With them, they can aid you in achieving other goals much easier. Journaling is one of the keystone habits, and by practising journaling on a daily basis, you might be able to achieve all those things that you can’t do previously with much less effort.

Here is why:

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Journaling is a self-reinforcing action. It can make sure you are focusing on your goal.

By writing down your targets and goals every day in the journal, it acts as a daily reminder and keeps you on the right track towards the finish line. It let you focus on the big picture and prevent you from being overwhelmed by the stress and pressure from everyday life. The action of writing it down could also subconsciously familiarise yourself with the goals so that it almost become an automatic function in your brain.

By writing down your thoughts and emotions, it can help you to clear your mind.

Researches have found that journaling has multiple health benefits, which includes relieving stress and other negative emotions. By writing your feelings down it can aid you in expressing the anger, sadness or worry, with effect similar to talking to someone about your troubles. With that you can have a calm and tranquil mind to focus on other issues and move forward in life rather than being bothering by depressing emotions.

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Our brains are designed to think, so let your journal do the “admin work”.

For a normal person, it is sad to say that we can’t rely much on our memory. It is inevitable for us to forget parts of the information received throughout the past. However, by writing important events or ideas down in the journal daily, we can have a reference whenever we want to recall a specific point in time without the fear that we would mix it up with another day. Random ideas that pop-up in your head could also be recorded for future use. Furthermore, it is proven neurologically that by writing things down, it can enhance brain development as well as memory. Subconsciously you will be able to retrieve insight through the writing process.

Just like the old-school sayings, it helps record your life.

Other than simply aiding you to remember past events, it at the same time also helps you map out your life path. If you are able to continually write in your journal, eventually when you will have a book that is essentially an analysation of yourself. It will be a great way in reflecting what have you gain and what did you lack of in the previous days. From this, you maybe able to find the things you need to improve on as well as the possible path of your future.

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Put things down and free your mind for more meaningful things.

William Wordsworth once said “Fill your paper with the breathings of your heart.” This is exactly the key of journaling. Writing all your thoughts and feelings into the journal, so that it can act as the lighthouse of your mind, the point to retrieve or to guide you to the place you want to be.

So let’s start recording your day. No matter how good or bad that day was, let your emotions flow with the letters. You will be amazed by how good it was on relieving your stress. Just do it for this simple reason first, as days past, eventually, you will realize the bigger reward that comes along the way.

Featured photo credit: www.theodysseyonline.com via theodysseyonline.com

More by this author

Raphael Ha

Writer. Still waiting his chance to travel the world.

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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