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Need Journal Inspiration? 15 Journal Ideas to Kickstart

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Need Journal Inspiration? 15 Journal Ideas to Kickstart

Journaling is a powerful tool that can help sharpen your brain and mind so that you can become more successful, think more clearly, and reach your goals.

Journaling is one of the top strategies that contribute to many entrepreneurs and high achievers’ success inside and outside the workplace.

Maybe you’re unsure of how to get started with the habit of journaling, or maybe you’re looking for journal ideas to sharpen your brain to maximize your productivity and happiness.

If you need journal inspiration, this article is for you. In this article, we’ll look at the top 15 journal ideas you can use to sharpen your brain:

1. Set a Structure for Your Journal

If the idea of opening a blank journal and trying to figure out what to write for the day seems daunting to you, then have no fear. One of the simplest ideas to avoid having to think about what to write about in your journal is to create a structure that works well for you.

First, think about what your goal is with journaling. Is it to increase your productivity? Be more creative? De-stress?

Knowing the reason why you are journaling will help you create a structure for your own journal. You can create a list of questions that you want to answer every day or action steps.

For example, you may structure your journal like this:

  • What am I grateful for today? (Give 5 meaningful examples)
  • What are the top 3 tasks I need to accomplish today?
  • What goals am I currently working towards?
  • How do I want to better myself today?

Get inspiration from other people who journal and start implementing the structure that works best for you. Having a set structure that you use every day can make journaling more effective and easier to stick with.

2. Use To-Do Lists to Hack Your Dopamine

Many people use journaling as a way to manage their tasks and to-do lists. One brain hacking strategy is to cross out your accomplished tasks with red ink.

It may seem silly, but when your brain recognizes the bright red ink crossing out a task that has been performed, it helps stimulate a release of dopamine, your reward and motivation neurotransmitter.

Dopamine is what allows you to feel the reward of accomplishing a task, but it also will help increase your motivation, which can help you become more productive, focused, and motivated to continue journaling.

3. Write Just One Sentence (Seriously)

For some, the idea of having to sit down for more than 5 minutes and write a long entry every single time can make journaling feel more like homework than a helpful habit.

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There are no rules or requirements for journaling. You don’t need at least 500 words with an introduction, body, and conclusion. If you want, you could even do as little as just one sentence.

Maybe it’s a busy day and you simply don’t have the time you usually do to sit down and journal. Writing just a sentence or two can help your brain continue the habit of journaling so that it can stick. It can also take some pressure off of you from feeling like you have to write more, just because that’s what you are “supposed” to do.

Also allowing yourself to write less forces your brain to hone into what’s important. If you only have a few sentences to write, most likely you won’t write about what you want to have for lunch, you’ll focus on what’s truly important at that moment.

4. End Your Entry with Your Top Goals (Day, Month, Lifetime)

A great idea for seamlessly transitioning from journaling to starting your day is to end your journal entry with your top goals or tasks. Typically, you’ll write out your current goals for the day ahead, whether they be for work, diet, or fitness. This helps to prime your brain to look forward to the day ahead.

You can also include your bigger goals for the month, year, or even for your life. By writing your goals down on regular basis, it helps orient your brain and your decisions toward the direction of your goals.

It’s the steady reminder of what you are working towards so that you can achieve it as quickly as possible.

Need a little help in how to set goals? This article can help: How to Set SMART Goal to Make Lasting Changes in Life

5. End Your Day with Journaling

Many first-timers to journaling are under the impression that you need to journal first thing in the morning. Although journaling first thing in the morning is great, it is not necessary.

Many people choose to journal in the evening as a way to decompress from the day and set the tone for the next day.

Journaling at night also can help you de-stress and write down anything that may be bothering from earlier that day, so that you can get it off your mind, onto paper, and be able to get good sleep.

6. Practice Gratitude

Studies show that practicing gratitude actually helps your brain become better. Practicing gratitude helps activate your hypothalamus, which is part of your limbic system, to help you better regulate your emotions, behaviors, and even improve motivation.[1]

Practicing gratitude first thing in the morning helps your brain gain a positive perspective to start the day. It helps your brain look for the good in the day, rather than only preparing for the worst.

This idea is incredibly simple to implement. Just write down 3-5 things that you are grateful for. You can express gratitude for people, experiences, circumstances, events, or blessings that you may be thankful for.

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The more gratitude you can feel the better, which means you want to try and come up with responses that truly resonate with you (the recent job promotion that allows you and your spouse to travel more) instead of finding generic reasons (food, water, shelter). Although you may be grateful for those things, they may not resonate as deeply.

Learn more about starting a gratitude journal: How a Gratitude Journal and Positive Affirmations Can Change Your Life

7. Write One Positive Thing That Happened in Your Day

What you focus on becomes powerful in your brain. Have you ever had a good day but you couldn’t seem to get past the one bad event that happened that day?

Our brain is trained to look towards the negative as a natural protective response, but you can retrain your brain to focus on the positive.

When you write down one or more positive things that happened that day, it helps your brain reframe the day in a positive light and actually helps to train your brain to focus on the positive aspects of your day rather than the negative.

8. Affirmations

Your thoughts can change your brain. Affirmations are a useful tool for retraining your brain. Affirmations are positive reinforcements to push your brain in the direction you desire.[2]

Do you want to be more confident? You can write down a list of affirmations as a way to retrain your brain to believe what you want to believe. Here’re some affirmations examples:

  • I am fully confident and secure in myself.
  • I am beaming with confidence and self-assurance.
  • I don’t let my insecurities prevent me from reaching my goals.

Write down a few pieces of gratitude every morning to direct your brain in the direction of your goals to start the day.

You can find more affirmations ideas here: 10 Positive Affirmations for Success that will Change your Life

Or try one of these affirmations apps: 10 Uplifting Positive Affirmation Apps That Help You Re-Center on the Go

9. Restate Your Purpose and Mission

Why did you wake up today?

What’s the purpose and mission of your day? Are you currently working towards a specific goal?

Being able to state your mission and purpose helps to set the intention for your day ahead so that every action and choice you make during the day is directed towards your purpose and mission.

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This allows you to be able to say no to activities that may be taking you away from your goal. Then you can stay focused on the activities that will keep you in alignment with your purpose and mission.

Want to learn more about the importance of having a purpose? This article has some good advice: How to Get Motivated and Be Happy Every Day When You Wake Up

10. Unload Your Stress

We all have those difficult and challenging events that life inevitably throws our way. Often times, we have a tendency to hold onto that stress and ruminate over it. Holding onto that stress can begin effect not only our work life but our personal life as well.

Chronic stress is one of the biggest killers of brain health and performance. Research shows that chronic or extreme stress can actually cause your brain to shrink.[3]

Have you ever felt less stressed after talking to someone about the challenges you are facing? Unloading your stress into a journal entry is a similar strategy.

By unloading your stress into your journal, it can help your brain de-stress and even help you get a different perspective on the problem.

11. Reflect on Old Journal Entries

If you were trying to lose weight for several months and felt like you didn’t get the results you were hoping for but then you decided to weigh yourself, you might realize you actually lost more weight than you thought.

Change happens slowly and often times we don’t realize how much we have actually grown in the months or years that have passed.

A helpful aspect of journaling is that after you have been practicing the habit for some time, you can reflect back on old entries.

Reflecting on old journal entries gives your brain an overview of that change that has occurred from the old entry until now, which can help motivate your brain to keep going.

12. Brainstorm

Are you currently feeling stuck on a problem and not sure what’s going to be the next best step? Journaling can help your brain get more clarity on the best solution.

Being able to lay out all aspects of the problem on paper can help your brain better work the problem so you can get to the best solution quicker and easier than trying to process just in your head.

Looking at the same problem through a different lens gives you a whole new picture that can help you solve it.

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13. Tell a Story

Creativity is like a muscle – if you don’t use it, you lose it. Your brain loves routine but if you do the same journal routine over and over, your brain doesn’t change.

Instead of your normal routine of journaling, mix it up by telling a story. This trains your brain to become more creative, adaptable, and changeable.

Writing a story helps your brain break free from routine and start thinking outside the box. This can help improve your creativity in other aspects of your life as well.

14. Check-In with Your Goals

As we discussed earlier, many use their journal as a place to write down their goals. As you progress, you can use journal entries to check-in with yourself to see how you are tracking towards your goals.

Maybe you realize that you are not as close to your goal as you hoped. Below your discovery, write down a few action steps to get you back on course toward hitting your goals.

15. Create Compelling Vision

If you want to become more motivated, then you need something compelling to look forward to.

Unclear goals or destinations rarely get reached. The clearer the vision, the easier it will be for your brain to visualize and attain that outcome.

In a perfect world, what would your ideal future look like? Where would you live? How much money are you making? What kind of car do you drive? Where do you get to travel?

Creating this compelling future is a fun idea to help your brain become more motivated to achieve that goal.

Bottom Line

Just like anything else, journaling gets better with time and practice. So, give journaling some time.

At first, it may feel a bit awkward; but over time you’ll find your rhythm and routine that best suits your goals, your lifestyle, and your personality.

If you’re ready to take your journaling to the next level, start incorporating these 15 journaling ideas to take your brain power to the next level.

More About Journaling

Featured photo credit: Unsplash via unsplash.com

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Reference

[1] Oxford Academic: The Neural Basis of Human Social Values: Evidence from Functional MRI
[2] The Annual Review of Psychology: The Psychology of Change: Self-Affirmation and Social Psychological Intervention
[3] CNS Neurol Disord Drug Targets. 2006 Oct; 5(5): 503–512.: Stress and Brain Atrophy

More by this author

Dr Brady Salcido

Dr Brady is a Doctor, Podcast Host, and Brain Optimization Expert sharing how you can use your lifestyle to upgrade your life.

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Last Updated on October 21, 2021

How to Create Your Own Ritual to Conquer Time Wasters and Laziness

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How to Create Your Own Ritual to Conquer Time Wasters and Laziness

Life is wasted in the in-between times. The time between when your alarm first rings and when you finally decide to get out of bed. The time between when you sit at your desk and when productive work begins. The time between making a decision and doing something about it.

Slowly, your day is whittled away from all the unused in-between moments. Eventually, time wasters, laziness, and procrastination get the better of you.

The solution to reclaim these lost middle moments is by creating rituals. Every culture on earth uses rituals to transfer information and encode behaviors that are deemed important. Personal rituals can help you build a better pattern for handling everything from how you wake up to how you work.

Unfortunately, when most people see rituals, they see pointless superstitions. Indeed, many rituals are based on a primitive understanding of the world. But by building personal rituals, you get to encode the behaviors you feel are important and cut out the wasted middle moments.

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Program Your Own Algorithms

Another way of viewing rituals is by seeing them as computer algorithms. An algorithm is a set of instructions that is repeated to get a result.

Some algorithms are highly efficient, sorting or searching millions of pieces of data in a few seconds. Other algorithms are bulky and awkward, taking hours to do the same task.

By forming rituals, you are building algorithms for your behavior. Take the delayed and painful pattern of waking up, debating whether to sleep in for another two minutes, hitting the snooze button, repeat until almost late for work. This could be reprogrammed to get out of bed immediately, without debating your decision.

How to Form a Ritual

I’ve set up personal rituals for myself for handling e-mail, waking up each morning, writing articles, and reading books. Far from making me inflexible, these rituals give me a useful default pattern that works best 99% of the time. Whenever my current ritual won’t work, I’m always free to stop using it.

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Forming a ritual isn’t too difficult, and the same principles for changing habits apply:

  1. Write out your sequence of behavior. I suggest starting with a simple ritual of only 3-4 steps maximum. Wait until you’ve established a ritual before you try to add new steps.
  2. Commit to following your ritual for thirty days. This step will take the idea and condition it into your nervous system as a habit.
  3. Define a clear trigger. When does your ritual start? A ritual to wake up is easy—the sound of your alarm clock will work. As for what triggers you to go to the gym, read a book or answer e-mail—you’ll have to decide.
  4. Tweak the Pattern. Your algorithm probably won’t be perfectly efficient the first time. Making a few tweaks after the first 30-day trial can make your ritual more useful.

Ways to Use a Ritual

Based on the above ideas, here are some ways you could implement your own rituals:

1. Waking Up

Set up a morning ritual for when you wake up and the next few things you do immediately afterward. To combat the grogginess after immediately waking up, my solution is to do a few pushups right after getting out of bed. After that, I sneak in ninety minutes of reading before getting ready for morning classes.

2. Web Usage

How often do you answer e-mail, look at Google Reader, or check Facebook each day? I found by taking all my daily internet needs and compressing them into one, highly-efficient ritual, I was able to cut off 75% of my web time without losing any communication.

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3. Reading

How much time do you get to read books? If your library isn’t as large as you’d like, you might want to consider the rituals you use for reading. Programming a few steps to trigger yourself to read instead of watching television or during a break in your day can chew through dozens of books each year.

4. Friendliness

Rituals can also help with communication. Set up a ritual of starting a conversation when you have opportunities to meet people.

5. Working

One of the hardest barriers when overcoming procrastination is building up a concentrated flow. Building those steps into a ritual can allow you to quickly start working or continue working after an interruption.

6. Going to the gym

If exercising is a struggle, encoding a ritual can remove a lot of the difficulty. Set up a quick ritual for going to exercise right after work or when you wake up.

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7. Exercise

Even within your workouts, you can have rituals. Spacing the time between runs or reps with a certain number of breaths can remove the guesswork. Forming a ritual of doing certain exercises in a particular order can save time.

8. Sleeping

Form a calming ritual in the last 30-60 minutes of your day before you go to bed. This will help slow yourself down and make falling asleep much easier. Especially if you plan to get up full of energy in the morning, it will help if you remove insomnia.

8. Weekly Reviews

The weekly review is a big part of the GTD system. By making a simple ritual checklist for my weekly review, I can get the most out of this exercise in less time. Originally, I did holistic reviews where I wrote my thoughts on the week and progress as a whole. Now, I narrow my focus toward specific plans, ideas, and measurements.

Final Thoughts

We all want to be productive. But time wasters, procrastination, and laziness sometimes get the better of us. If you’re facing such difficulties, don’t be afraid to make use of these rituals to help you conquer them.

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More Tips to Conquer Time Wasters and Procrastination

 

Featured photo credit: RODOLFO BARRETO via unsplash.com

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