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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 find solutions for the ruts that keep them stuck personally and professionally.

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Last Updated on June 22, 2018

How to Nix Your Credit Card Debt in Less Than 3 Years

How to Nix Your Credit Card Debt in Less Than 3 Years

Debt is never a fun thing to be in. But, there are many actions that you can take that will help you rid yourself of the burden of debt once and for all.

By coming up with a set plan, eliminating your debt can feel much easier than constantly thinking about it.

This post will provide some tips on how you can do this to help you nix your credit card debt in less than 3 years.

Hint: there are ways that are easier than you think.

1. Consider consolidating multiple credit cards if possible

This may not be applicable to you, but if you have multiple cards – it is something to consider. Keeping up with multiple bills is time consuming.

It will depend on the balance you have on each. Consolidate ones you can but do not do it to the point that you get too close to the maximum limit. Also, it is ideal to pick the card with the lower interest rate.

Consider if there are any fees or alternatively, rewards, with transferring a balance to another card. Watch out for fees. Note that some cards offer rewards for transferring a balance to them. This is extra cash that can help go towards paying off your debt.

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Having one or two cards can make nixing your debt much simpler than keeping up with the balance of a bunch of cards. Keeping track of paying the minimum towards a bunch of cards is time consuming. Spend the time to consolidate instead to make the overall process simpler going forward.

My tip: Have one main credit card. Have a second one that you use for necessities – such as groceries or gas – that offers rewards for those purchases (a lot of cards do) and set the second one on auto-pay. You should be able to pay off a smaller amount on auto-pay if it is a necessity. If you think you cannot, then you may need to cut down a lot on expenses.

Why do I suggest doing this? Having one thing set to auto-pay is one less thing to think about. One less thing to waste time on. Same idea with consolidating to one main card. Tracking down too many is a hassle.

2. Try to pay the full balance you spent each month at the very least

You need to pay off the amount you are spending each month when that bill comes in. This is the amount you spent THAT month.

Do not let the debt keep accruing while you work on paying any unpaid debt that has accrued. It will become a never-ending battle. Try as best as you can to be current on paying for each month’s expenses when that month’s bill comes out.

If this is a strain, consider why. You may need to cut expenses. Or you may need to consider other cards. Or look at where this money is going.

3. Pay extra when you can – every small amount counts

This cannot be emphasized enough. If you are looking at a lot of credit card debt, it can look daunting, but each extra amount that you can put towards the debt will really add up – no matter how small it is.

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It does not just reduce the principal amount that you have left to pay off, but it reduces the amount that is collecting interest. You will always save money with that reduced interest.

4. Create a plan on how to pay extra

Back to the main point, having this plan is giving you one less thing to think about.

This plan should be a plan that works for you. If it does not work for you, your spending habits, and your views on debt, then it will not be an effective plan.

For instance, if a set plan of an extra $50 (or another amount that you know you can afford) works for you, then do that. Set that aside every month and pay that extra amount. Treat it like a bill. Choose an amount that works for you and pay it like clockwork as though it was a bill you had to pay each month.

Little amounts will not nix it entirely, but they will help tackle it and having a set plan can make it less of a chore. Creating a new plan of how much to put towards it each month is an unnecessary added stress.

5. Cut out costs for services you do not use

If you are signed up for subscriptions that you do not use because of some free trial or for some other reason, cut it out. Your overall financial position will look better.

In turn, that will make cutting your credit card debt easier. Look at your statements to find these expenses. If you do not use them, you may forget you are paying some unnecessary amount each month. Cutting it out can really add up in savings that you can put towards other needed expenses.

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6. Get aggressive about it

Consider these points:

Depending on the interest and the level of debt, you may need to give up a few indulgences. For example, instead of ordering delivery or going out to eat, cook at home. Everything adds up.

Other things may be more of a sacrifice. It may be a trip you wanted to go on, or a daily latte habit you’ve picked up. In these instances, consider how important it is to you and if it’s worth the sacrifice. And if it is a costly expense, think whether you can wait to indulge.

Cutting an extravagant expense can really help make a dent in your overall debt. Try not to add to debt when you are trying to pay it off. It will be a never-ending battle. Make it less of a battle with these tips and it will feel easier.

Bottom line: Do what you can to make this process easier for you. Implement steps that do this. It takes time now, but will help overall. Also, keep track of your spending and paying down of your debts. Which is the next point.

7. Reevaluate your progress at set intervals

Doing a regular check-in can help you see your efforts pay off or maybe indicate that you need to give this a bit more effort. If you check every 3-6 months, it will not feel so much like a chore or feel so daunting.

By doing this, you will be able to better understand your progress and perhaps readjust your plan. Bonus: if you see it pay off, it will feel great to do this check-in. You will get there.

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Finally (and most importantly)…

8. Keep trying

Do not get discouraged. Pushing it off will make it worse. Just keep trying.

Once your debt becomes lower, each monthly payment will reduce the balance more. Why? You are paying less towards interest. It will be a snowball effect eventually and it will become much easier to manage. Just get to that point. And know once you do, it will feel easier and motivating.

Start knocking out your debt today

The best way to eliminate debt is to get started right away. Begin by implementing the above steps and watch your debt just melt away. Try out some of the above strategies and see what works best for you. Soon you’ll be on your way to a debt free life.

Featured photo credit: Pexels via pexels.com

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