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Last Updated on March 25, 2020

Need Journal Inspiration? 15 Journal Ideas to Kickstart

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

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 September 18, 2020

How to Be More Self-Assured and Get More Done During the Week

How to Be More Self-Assured and Get More Done During the Week

Time is a great leveler isn’t it? We all have the same 24 hours in a day. Even if you’re self-assured, the day may never feel quite long enough.

Why is it that some people can be so much more productive and achieve so much more in a typical day, while others struggle to achieve anything apart from feeling time crunched and overwhelmed?

Everyone I know and work with wants to make the best use of their time. They want to learn how to be more self-assured, happier, and work less—all while growing in their career.

How effectively we use our time—and how we actually work in our business—can make a huge difference to the amount we accomplish in a day or week. It can also make us more focused and more confident.

Do you want to have more thinking and creative time? Do you want to spend more time working on your business rather than working at or in your business? In this article, we’ll show you how.

Get More Done by Gaining Confidence

What if you had a strategy for making the best use of your time that brings you more joy and allows you to focus on the biggest activities and opportunities in your business? You may find the following outline below to be helpful:

1. Create an Exciting Vision

If you don’t know where you’re going, how do you know when you get there?

You want to be more productive and spend more time getting the right stuff done. Well, you need to create a compelling and exciting vision of your future.

What does this future look like? How will you feel when you get there?

Creating a new vision, especially one that is a lot bigger than where you are right now, has a way of igniting your passion. It may be something that feels hard to achieve, but every step you take towards that bigger vision will certainly build your confidence.

Create a vision board to feel more self-assured.

    Commitment to this vision, and accomplishing continual daily progress depends on your ability to look at any situation you’re faced with or currently in, feel self-assured, and see something bigger ahead.

    Also, when you know where you’re headed, you will instinctively start to see all the new opportunities and connections that will get you there.

    Make a vision map to get you started on the path to better productivity. This doesn’t have to be fully actualized, but you should know at least what direction you are heading.

    2. Build a Strategic Plan

    Once you have your future vision mapped out, the next step is to build a strategic plan to get you there.

    Your future vision may be for 3 years or 5 years, or you may choose a longer time frame. Any timeframe over 3 years may feel like a long way away.

    You may wonder how you are ever going to feel confident and motivated on this bigger future years from now when you feel as though you have so much to accomplish today.

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    The first step is to decide on some specific goals for the next 12 months. Don’t list too many or you may begin to feel overwhelmed.

    The magic number for me and my clients is usually five annual goals.

    These are big goals that will create massive change in your business and life and bridge your current situation to your bigger future; accomplishing these goals one by one will help to increase your confidence on a daily basis.

    3. Get on Goal Planning

    Get yourself a piece of blank paper and a pen and divide the paper into 4 columns: A, B, C, and D.

    Ask yourself the question: What is great in my business and life right now? Write these things down in Column A. This might be a couple of things, five things, ten things, whatever feels right to you.

    Then ask yourself: What things are happening right now that I don’t want in my future? Write these things down in Column B.

    This is your opportunity to take a step back and look at the things that are simply not working. You may list people that are bringing you down or projects that you don’t want to work on any more. Maybe you’ll include a service offering that’s going nowhere. It could be the people you’re working with, or it could be your pricing.

    Now, let’s look at your personal strengths. Write down everything that you’re great at in Column C.

    These could be things that you’re doing right now and having success with. It could also be things you know you’re awesome at but you’re not spending enough time on.

    Column D is for your biggest opportunities. Is there a new service/product you could offer your ideal customers? Is there a new innovation you could bring to market? Just take some time out and really think and list these things in Column D.

    Once you’ve analyzed everything you’ve written down, take some time to really think about what goals you want to set for your business and life in the next 12 months.

    4. Set Outcomes to Build Confidence

    You now have your goals, and you’ll feel self-assured and raring to go. They are written down and you’re committed to achieving them. You feel self-assured and motivated.

    But how do you ensure that you stay on the correct course to achieve these goals?

    Managing and juggling day-to-day projects can get in the way. Dealing with problems can get in the way. Staying on top of orders, managing cash flow, and handling day-to-day stuff can move your ship off course.

    You want to be productive and achieve your goals, but you also need to ensure the day and week runs smoothly.

    One way to ensure this happens is to set 90 Day Outcome Goals; within those Outcome Goals, put some specific process goals that need to be undertaken.

    Let’s say you want to get 10 more speaking jobs in the next 90 days, and you know that you typically convert 50% of opportunities.

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    Therefore, your process goal needs to be to have 20 conversations in the next 90 Days to deliver the 10 new pieces of work. You will then work out who you can have those conversations with.

    It’s smart to overshoot, so you will more easily hit your target. This is a clear plan to work through because with every win, your confidence will grow.

    5. Completely Commit to Your Success

    If you are not truly committed to achieving your goals, then chances are that you won’t reach them.

    Motivation can only take you so far. It is the intentional commitment[1] and emotional investment in your future success that will move you forward.

    Think back to any time that you really committed to achieving something. There must have been a reason you actually achieved what you set out to achieve. What motivated you?

    Were you fully invested? Why did it matter? Did you have to be really courageous to achieve it?

    How did it feel when you achieved it? What difference did it make?

    When have you felt truly self-assured? When you are committed to something, then you are propelled into action. Your mindset is focused, and your body follows; you want to get it done.

    And, when you do get it done, your confidence goes through the roof. You feel a level of certainty in achieving the goal you set out to accomplish.

    6. Focus on Your Strengths

    To feel self-assured and build up the confidence needed to achieve our biggest goals, we need to focus on our strengths.

    What are you best at? What are your unique skills? You want to spend as much time as you can working in the areas that you’re great at.

    Multiply your strengths. These areas are where you add the biggest value. They often bring you the biggest amount of joy, and you feel more and more confident when you are using your unique skills.

    If you think there is a specific capability you need to learn or be better at, spend more focused time in that area.

    Many of us want to do it all. We want to be good at everything. We want to offer a lot of services. But, in reality, there are some very specific things we are great at; nobody is good at everything!

    Spending more time adding value in the areas where you excel can create breakthrough results and boost confidence.

    7. Embrace the Present

    Sometimes we spend so much time thinking about the future or worrying about the past that we forget the present moment[2].

    Are you spending most of your day reacting to things, or have you taken the time to think about what your perfect day looks like?

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    We all have the opportunity to create rather than react, to decide what we do with our day. All of our future success can be created in the present moment if we just take a step back and take action.

    Sometimes, doing it now is more important than doing it perfectly. There are hidden opportunities in every moment. We need to make sure we don’t miss them if we want to feel self-assured.

    8. Calm the Whirlwind

    The day-to-day life in business and life can be hard, which leads us to feel less self-assured.

    Your mind may be full to bursting with all of the things you feel you have to do. The phrase “I don’t have time” has almost become an instant reaction by so many people when new opportunities are presented.

    There is a whirlwind happening inside our minds.

    Appointments, notifications, tasks, phone calls, errands, cash flow, staffing issues, networking, marketing all can clutter up our timeline. The sheer volume of things we feel we should do creates procrastination, stopping us from pursuing the projects and people that matter.

    Many of us feel we have to do everything within our business.

    Rather than simplifying things and doing less, we do more. We work longer, which creates a lack of energy and focus. Because of this, we lose clarity on our biggest opportunities. If you feel this way, take some well-deserved time off.

    Look at where you’re spending your time. How much of your time is being spent moving your ideas forward?

    In the next 90 days, if you could delegate or outsource more daily tasks and spend more time focusing on where you add the biggest value, what difference would it make?

    Calm the whirlwind by slowing down and doing less.

    Focus on areas that you add the biggest amount of value. By doing this, your energy levels will increase, your confidence will grow and you will have more success.

    9. Take More Time off

    This may seem counterintuitive, but taking more time off to recharge and refocus can pay huge dividends.

    If you are constantly fighting fires and caught up in the myriad of different activities that you have to do each day, then how can you move your business forward?

    You may be being pulled in difference directions without any focused time on your biggest projects. If that’s the case, then it’s almost impossible to gain any real momentum in moving your business forward and hitting your goals.

    The best way to get off that treadmill is to take more creative time out of the business.

    Could you realistically take one day off per month to work on your business? If you could, what would you do with this time?

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    Just imagine no distractions, only focused time on the strategic development and growth of your business.

    Every day off per month could have a different focus: New product innovation; Thinking about your biggest clients; Improving operations.

    Add to this a quarterly review to check in with your goals progress, and this could have a dramatic effect on where you spend your valuable time.

    10. Celebrate Wins

    Sometimes you just want to get through the day, right?

    You have so much to do. There are so many things on your task list that you just complete what you can and then start another day. But what would happen if, at the end of each day, you took some time out to look at what you’ve accomplished?

    Celebrating success keeps you motivated and helps you become more self-assured. It is not just another day. It’s a day that included things that should be celebrated.

    If you’re struggling to feel motivated, try celebrating a couple of wins each day.

    Celebrating success combined with the gratitude you have for achieving those wins will boost your confidence and inspire you for the next day.

    11. Give Yourself More Space

    When was the last time you gave yourself time to think?

    Within the hustle and bustle, it can be difficult to give yourself a little bit of space and time to just think[3].

    Imagine giving yourself just an hour a day to just let your mind wander or think about a specific thing.

    If you think about it, we can all free up an hour a day for something without really losing any efficiency or really impacting our business.

    In fact, that hour could be transformational for your business and life.

    A new idea for a product could form, or an idea for adding value to your existing clients could materialize. Perhaps you could do a check in to your ideal future and your goals. You could decide that you want to take your business in a new direction.

    Try this: Just sit alone for an hour with a notebook and let it be your creative thinking time. See what happens.

    Final Thoughts

    Ultimately, being self-assured happens when you have a clear direction.

    This, coupled with having clear goals and working in your unique skill-set, gives you the biggest opportunity to be more productive and get more of the right things done.

    The old mantra that “less is more” is right on the money. By giving yourself more time to work on your goals, you will inevitably increase your confidence; at this point, your ideal future can be anything you want it to be.

    More on How to Be Self-Assured

    Featured photo credit: Nathan Dumlao via unsplash.com

    Reference

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