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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.

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Last Updated on January 21, 2020

What Is Creativity? We All Have It, and Need It

What Is Creativity? We All Have It, and Need It

Do you think of yourself as a creative person? Do you play the drums or do watercolor paintings? Perhaps compose songs or direct plays? Can you even relate to any of these so called ‘creative’ experiences? Growing up, did you ever have that ‘artistic’ sibling or friend who excelled in drawing, playing instruments or literature? And you maybe wondered why you can’t even compose a birthday card greeting–or that drawing stick figures is the furthest you’ll ever get to drawing a family portrait. Many people have this common assumption that creativity is an inborn talent; only a special group of people are inherently creative, and everyone else just unfortunately does not have that special ability. You either have that creative flair or instinct, or you don’t. But, this is far from the truth! So what is creativity?

Can I Be Creative?

The fact is, that everyone has an innate creative ability. Despite what most people may think, creativity is a skill that everyone can learn and hone on. It’s a skill with huge leverage that allows you to generate enormous amounts of value from relatively little input. How is that so? You’ll have to start by expanding your definition of creativity. Ironically, you have to be creative and ‘think out of the box’ with the definition! Creativity at its heart, is being able to see things in a way that others cannot. It’s a skill that helps you find new perspectives to create new possibilities and solutions to different problems. So, if you encounter different challenges and problems that need solving on a regular basis, then creativity is an invaluable skill to have.Let’s say, for example, that you work in sales. Having creativity will help you to look for new ways to approach and reach out to potential customers. Or perhaps you’re a teacher. In this role you have to constantly look for new ways to deliver your message and educate your students.

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How Creativity Works

Let me break another misconception about creativity, which is that it’s only used to create completely “new” or “original” things. Again, this is far from the truth. Because nothing is ever completely new or original. Everything, including works of art, doesn’t come from nothing. Everything derives from some sort of inspiration. That means that creativity works by connecting things together in order to derive new meaning or value.From this perspective, you can see a lot of creativity in action. In technology, Apple combines traditional computers with design and aesthetics to create new ways to use digital products. In music, a musician may be inspired by various styles of music, instruments and rhythms to create an entirely new type of song. All of these examples are about connecting different ideas, finding common ground amongst the differences, and creating a completely new idea out of them.

What Really Is Creativity?

Creativity Needs an Intention

Another misconception about the creative process is that you can just be in a general “creative” state. Real creativity isn’t about coming up with “eureka!” moments for random ideas. Instead, to be truly creative, you need to have a direction. You have to ask yourself this question: “What problem am I trying to solve?” Only by knowing the answer to this question can you start flexing your creativity muscles. Often times, the idea of creativity is associated with the ‘Right’ brain, with intuition and imagination. Hence a lot of focus is placed on the ‘Right’ brain when it comes to creativity. But, to get the most out of creativity, you need to utilize both sides of your brain–Right and Left–which means using the analytical and logical part of your brain, too. This may sound surprising to you, but creativity has a lot to do with problem solving. And, problem solving inherently involves logic and analysis. So instead of throwing out the ‘Left’ brain, full creativity needs them to work in unison. For example, when you’re looking for new ideas, your ‘Left’ brain will guide you to a place of focus, which is based on your objective behind the ideas you’re searching for. The ‘Right’ brain then guides you to gather and explore based on your current focus. And when you decide to try out these new ideas, your ‘Right’ brain will give you novel solutions outside of the ones you already know. Your ‘Left’ brain then helps you evaluate and tune the solutions to work better in practice. So, logic and creativity actually work hand in hand, and not one at the expense of the other.

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Creativity Is a Skill

At the end of the day, creativity is a skill. It’s not some innate or natural born talent that some have over others. What this means is that creativity and innovation can be practiced and improved upon systematically.A skill can be learned and practiced by applying your strongest learning styles. Want to know what your learning style is? Try this test. A skill can be measured and improved through a Feedback Loop, and can be continuously upgraded over time by regular practice. Through regular practice, your creativity goes through different stages of proficiency. This means that you can become more and more creative! If you never thought that creativity was relevant to you, or that you don’t have a knack for being creative… think again! You can use creativity in any aspect of your life. In fact you should use it, as it will allow you to to break through your usual loop, get you out of your comfort zone, and inspire you to grow and try new things. Creativity will definitely give you an edge when you’re trying to solve a problem or come up with new solutions.

Start Connecting the Dots

Excited to start honing your creativity? Here at Lifehack, we’ve got a wealth of knowledge to help you get started. We understand that creativity is a matter of connecting things together in order to derive new meaning or value. So, if you want to learn how to start connecting the dots, check out these tips:

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Featured photo credit: rawpixel via unsplash.com

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