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Published on June 11, 2018

Writing Journal for a Better and More Productive Self (The How-To Guide)

Writing Journal for a Better and More Productive Self (The How-To Guide)

How many times have rampant thoughts distracted you from your work? How many times have ideas popped in and popped out before you had a chance to capture them? Or maybe clarity has gone missing in action and you would like to find it again?

As a busy person, it is not uncommon for your mind to become overwhelmed trying to manage and process all the thoughts, the to-do list that is a mile long, the conversations had and the ideas that float in and out.

So what is a busy person meant to do with all the “stuff” that takes up valuable mental real estate? Write in a journal.

At first I was resistant. The thought of doing something that required what I believed to be work on my part turned my stomach. Not to mention, I had no clue what to write each day.

After about a week of journaling, I started to notice my mental clarity improve which ultimately lead to more productivity. And now after several years of using a writing journal, I look forward to it and if I skip a day, I really miss it.

In this article, I am going to share with you not only the benefits of a writing journal but also some simple ways to get started that won’t take up too much time, ways that positively impact your own mental clarity and that contribute to your productivity.

Why writing journal matters to your success

Some of the busiest people I know complain about the same thing — the inability to turn off their brains; or worse, the inability to focus on the tasks at hand because of the high volume of thoughts and ideas they have.

Enter a writing journal.

That journal is a safe place where you share your thoughts, your ideas, your questions and your concerns without interruption or the concern of another’s opinion or judgments. It’s a place to explore, pontificate and even complain.

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In short, it is a great place for brain dumping so that you have the mental space to be more productive. But that is not the only benefit to a writing journal. Here are a few others:

It is a great way to have an “a-ha moment”.

Imagine you are in a conversation where all the sudden you hear yourself say something and a light bulb turns on. Writing in a journal serves that same purpose. With a journal, it is not uncommon that as you are capturing your thoughts, new awareness is being created.

“Journal writing is a voyage to the interior.” ― Christina Baldwin

For example, if I am struggling to find a solution to an issue, my journal provides me with the space I need to get the issue out of my head and onto paper. It’s not uncommon for questions to surface that I then answer; enter the clarity and a-ha moment.

It creates contentment and grounding.

Writing in a journal engages a form of mindfulness. It is the mindfulness that helps you to feel more grounded.

“The five-minute journal is a therapeutic intervention, for me at least, because I am that person. That allows me to not only get more done during the day but also feel better throughout the entire day, to be a happier person, to be a more content person — which is not something that comes naturally to me.” — Tim Ferriss[1]

It diminishes the chaos.

Medical reviewers Paul Ballas and Maureen Fraser report,[2]

“Keeping a journal helps you establish order when your world feels like it’s in chaos. It helps you get to know yourself by revealing your innermost fears, thoughts, and feelings. Look at your writing time as personal relaxation time, a time when you de-stress and wind down. Write in a place that’s relaxing and soothing—maybe with a cup of tea. Look forward to your journaling time, and know that you’re doing something good for your mind and body.”

It is a safe place to process and clear the air.

The things you stress over or worry about as well as any negative thoughts are similar to bacteria. When you keep them in the dark recesses of your mind, they grow.

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By writing about them, you shine a light on them which causes them to shrink. Freeing up that valuable mental real estate to focus on something that is much more productive.

The same is true for anything or anyone that bothers you, whether that is the annoying co-worker, the argument with your partner, the project that went awry; it does not matter. If it is bothering you, it is worth journaling about to clear the air.

Not to mention, it gives you the opportunity to spot the lessons to be leveraged the next time someone or something annoys you.

It is good for your health.

Psychotherapist Maud Purcell in her article The Health Benefits of Journaling:[3]

“There is increasing evidence to support the notion that journaling has a positive impact on physical well-being. University of Texas at Austin psychologist and researcher James Pennebaker contends that regular journaling strengthens immune cells, called T-lymphocytes. Other research indicates that journaling decreases the symptoms of asthma and rheumatoid arthritis. Pennebaker believes that writing about stressful events helps you come to terms with them, acting as a stress management tool, thus reducing the impact of these stressors on your physical health.”

It is a great tool for prioritizing.

A journal is a great place to capture all the things you want and need to do so that you can begin to prioritize and plan. Getting it all down on paper helps ensure that you are not missing anything important.

Not to mention, your journal is a great place to capture the wins, the steps you took with a project and any insights you gained. That way the next time a similar project or priority makes its way across your desk, you have a plan that you can recycle and re-use.

With the benefits in mind, are you ready to give a writing journal a whirl?

A step-by-step guide to start writing journal

Here is an easy to use step-by-step guide to help you get started:

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Step 1: Get clear on the purpose or objective for journaling

What do you want to gain from a writing journal?

Getting clear around your purpose or objective for journaling sets a clear intention for your journaling. It is that clear intention that helps you to journal on a consistent basis in order to increase your productivity. (The operative word being “consistent”.)

Important Note: Make sure that your purpose or objective is one that resonants with you. For example, maybe it is a form of self-care, or maybe you want to map out your next business idea. Since feelings drive actions, if you feel good about the prospect of journaling, you are more apt to do it.

Step 2: Pick your poison

Electronic or paper journal? There is no right or wrong mode to use for journaling; it is whatever is going to be easiest and the most comfortable for you to use.

When I first started journaling, I picked out a really cool notebook and pen that I used only for journaling.

Today I use both an electronic and paper journal. I use the paper journal and colored pens for my gratitude journaling and morning pages. And I use Good Notes and my Apple Pencil (because I like the handwritten approach) for my bullet journaling where I capture my ideas, things I need to research and outlines for my projects.

Important Note: Start out simple and small, even a piece of paper from loose leaf notebook works!

Step 3: Create a writing space

Whether that is at your kitchen table, a comfy chair in the corner of your living room or propped up on pillows in your bed, it is important to find a place where you feel comfortable writing. A place where you won’t be interrupted.

Step 4: Choose the time of day that works for you

Mornings before you begin the day or at night before bed; whenever you have some free time in your schedule that you can take 5-10 minutes to write.

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When I first started, I tried different times of day on for size until I found a time that consistently worked. I tried writing in between clients, I tried writing right before bed and I tried writing in the morning as a part of my morning ritual. Morning time became my favorite time to write because I was less distracted by the day’s events.

Give different times a try and see what works best for you.

Step 5: Begin

Most importantly, do not worry about what to write. Worrying about what to write makes using a writing journal a task instead of a powerful tool.

You can even start out by writing “I don’t know what to write” and go from there. Let whatever is on your mind come out on the page.

Start journaling now!

For the next 30 days, commit to writing in a journal. Whether you use the stream of consciousness approach of morning pages or journal prompts to get the writing juices flowing, allow the next 30 days to be a time of self-discovery, increased productivity and clarity as a result of your journaling.

And as reminder:

  • Keep it simple.
  • Find a consistent time that works for you over the next 30 days.
  • Leave the perfectionism at the door and just let whatever is coming up, come out on the pages.

There is no right or wrong way to use a journal. The key is allowing it to be your assistant in creating more space in your brain so that you can be your most productive self.

Featured photo credit: Pexels via pexels.com

Reference

More by this author

Pam Thomas

Chief Change Officer @What's Within U; Helping people dig out from the ruts that keep them stuck personally and professionally.

How to Stop Worrying About the Future: 8 Practical Techniques How to Train Your Brain to Crave Lifelong Learning (And Why It’s Good) How to Talk to Strangers When You Feel Crippled With Social Anxiety Writing Journal for a Better and More Productive Self (The How-To Guide)

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Last Updated on December 13, 2018

There Is More to Life Than  ____________

There Is More to Life Than  ____________

I decided to leave the title of this article open ended, because I’d like you to fill in what words best fit that blank. We’re all unique individuals from different walks of life, and in different stages of life; so, that sentence will have a different meaning for each of us.

If you’re a busy working professional, why are you working in the job that you have now?

Is it because it’s something you’re passionate about and brings you a lot of satisfaction? Or, is it because you studied that in college and just found a job that hired you for those skills? Perhaps it’s because of the money that you’re earning, or know you can earn down the line?

What if you’re about to retire? You’ve got, say, 2 to 3 more years before you hit your ‘deadline’ for retiring. Have you done all that you’ve wanted to do in the past 30-40 years? Any unfulfilled goals or dreams? Are you happy with the outcome of your life to date, all the decisions and/or risks that you’ve made thus far?

I’m sure many of us started working after college in hopes of earning a good living–to be financially stable and able to afford the ability to experience and do things that we love. We start establishing a career, and with time, tick off boxes on our bucket or ambition list. As you look back on the last couple of years, just how much of your time has been spent doing things that you enjoy and love–the things that give you a great sense of fulfillment and meaning?

Have you become a slave to the economy, a slave to your work, or a slave to your kids? Or have you found a balance between work and pleasure?

When is Enough Ever Enough?

Sadly, many of us live to work.

Realists would argue that if you truly want to work to live, you still need the finances to back that up. No money no talk. That is how the world runs today. So if you don’t earn or make enough dough, it’s hard to truly enjoy life; it’s hard to be happy without money.

So, in this quest to provide just that, many of us end up spending our whole lives pursuing wealth and a life of status and material wants. But, is it ever enough? Is there such a thing as having too much money? And, at what expense?

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Many wealthy entrepreneurs, millionaires and even billionaires have come to agree that money doesn’t bring you all the happiness in the world. It’s good to have, but it doesn’t truly satisfy all desires. There comes a point where you would have ‘had it all’ and still feel a sense of emptiness: an empty void that needs to be filled, not with money or material possessions.

So the question is then, what more is there to life if not for financial stability, status or material possessions?

How do we make work a part of life instead of having it consume our life entirely? Perhaps we need to go back to look at the word life itself.

What is Your Purpose in Life?

What is the nature of life? What does life mean to you? Is there a purpose?

If we seek jobs, all we will find are jobs. But if we have a sense of purpose in how we are productive; if we seek a calling, then we will find more than a job. We will find our contribution to humanity and we will find more to life. Would you agree?

Research has shown that having purpose and meaning in life increases overall well-being and life satisfaction, improves mental and physical health, enhances resiliency, enhances self-esteem, and decreases the chances of depression. So it should be noted that to be happy in life isn’t always enough, because happiness is a surge of emotions that does not last. Instead, it’s more important to find and have meaning in life.

Meaning is not only about transcending the self, but also about transcending the present moment. While happiness is an emotion felt in the here and now, it ultimately fades away, just as all emotions do; positive affect and feelings of pleasure are fleeting. The amount of time people report feeling good or bad correlates with happiness, but not at all with meaning.

Have You Been Going on a Wild Goose Chase?

Ironically, the single-minded pursuit of happiness is leaving people less happy. “It is the very pursuit of happiness, that thwarts happiness”, according to Viktor Frankl, a famous Austrian Neurologist and Holocaust survivor. Going back to the common example of pursuing riches in order to be happy is exactly what makes many so unhappy.

So again, look at the statement “There is more to life than ______.”

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Have you answered it meaningfully? If you’ve read on this far, and are now wondering how to take that first step to figuring out what your true purpose is in life, fret not; I’m here to help you reframe your mind and actions, so that you can embark on a journey of finding true meaning to your life.

Everything that you can do and accomplish in life are bounded by 7 Cornerstone Skills. These are the true essentials needed to achieve excellence. They’ll put you on a path that gives great meaning and satisfaction in life. And, the best thing of all? They already exist in each of us. We just don’t always make the most of it, or sometimes we aren’t even aware of the power that each of these skills have to help us in life.

On it’s own, each skill is unique and can help you through different stages of life, or problems. But as a whole set, these 7 Cornerstone Skills will give you full transformation over any situation. No matter what phase of life you’re in, what you’re striving to achieve, or what feel you’re lacking, your pursuit of meaning in life will be much faster when you’re able to make use of not one, not two, but all 7 Cornerstone Skills.

The 7 Cornerstone Skills

So let me give you a glimpse into what these 7 Cornerstone skills are.

Creativity

Creativity empowers you to find unique solutions to problems, and see things in ways that you least expect.

It goes beyond the artistic impressions and aesthetics, and is a crucial building block of change.

Learning

Without Learning, you will not be able to advance and progress in life. Yet, there are many of us who always fall behind not because they don’t have the intellectual ability, but because they don’t know how to learn effectively.

Memory

And then we have Memory, one of the most vital components, because without that you have nothing to fall back on, nothing to gain from all the learning or experiences that you’re exposed to on this earth.

And with an ever increasing amount of information available, how can you store up as much knowledge as you can without overloading?

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Focus

And with any and everything that you do, a certain amount of Focus is always given.

Whether it’s the career ladder that you’ve been climbing, or the responsibility of being a parent, Focus is a flow that allows you to push towards the progress that you’re striving for.

Without focus, we find ourselves lost, demotivated and stuck in a rut.

Motivation

Many of us aren’t happy in life or with our jobs and responsibilities because we lack Motivation, and an overarching purpose as I already mentioned earlier. Motivation helps drive you forward, and gives you the focus achieve your purpose.

Habits

If you realize, every new day that comes is filled with routines. Whether it’s getting ready for work in the morning, putting your kids to bed in the evening, or setting aside time during the weekends for family time and activities, it all happens as a result of habits that you’ve built over time.

Therefore Habits dictate a big part of your life. Pursuing happiness, money or meaning all have a dependency on your habits. If you find yourself being controlled by bad or negative habits, it’s more likely to hinder you from being productive and reaching those goals.

Time

This also ends up leading to bad use of Time, or poor time management.

You might feel like you haven’t built a stable career yet because you lack proper time management. You find yourself spending a lot of time being busy, yet producing little outcomes.

Or certain habits might be consuming time that you can be using for other more productive tasks.

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Perhaps you’re on your way to retirement, and feel like it’s too late to find new meaning to your life. There’s not much time left to embark on a new journey again.

Are You Ready to Live Your Best Life?

The simple fact is, that if you can sharpen these 7 Cornerstone skills, you will realize that finding meaning in life, or reaching the goals and ambitions that you’ve set out for yourself, no matter what stage of life you’re in, is very attainable.

There is no magical method to having life figured out. The skills have always been there since day 1, you just need to know how to use it to the best of your advantage.

And I’m here to show you just how you can do that. Lifehack is all about equipping you with the best and most effective ways to increase your productivity, motivation and focus to achieve true Purpose in life, in as little time as possible.

Embark on a transformational journey with us as we show you how to learn and improve your 7 Cornerstone Skills so that you’ll come out a new person, ready to either pursue your existing goals at a much quicker rate, or to find new goals to pursue without being limited by time, age or responsibilities.

If you’ve been wanting a change, or been stuck in a rut for a while now, here is your chance to get started on pushing towards progress again.

Anyone can transform, anyone can change. Are you ready to live your best life? Click here to start your journey!

 

Featured photo credit: Caroline Hernandez via unsplash.com

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