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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

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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 May 7, 2021

Productivity Boost: How to start your day at 5:00 AM

Productivity Boost: How to start your day at 5:00 AM

I have been an early-riser for over a year now. Monday through Friday I wake up at 5:00 AM without hitting the snooze button even once. I never take naps and rarely feel tired throughout the day. The following is my advice on how to start your day (everyday) at 5:00 AM.The idea of waking up early and starting the day at or before the sunrise is the desire of many people. Many highly successful people attribute their success, at least in part, to rising early. Early-risers have more productive mornings, get more done, and report less stress on average than “late-risers.” However, for the unaccustomed, the task of waking up at 5:00 AM can seem extremely daunting. This article will present five tips about how to physically wake up at 5:00 AM and how to get yourself mentally ready to have a productive day.

Many people simply “can’t” get up early because they are stuck in a routine. Whether this is getting to bed unnecessarily late, snoozing repetitively, or waiting until the absolute last possible moment before getting out of bed, “sleeping in” can easily consume your entire morning. The following tips will let you break the “sleeping in” routine.

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Relocate your alarm clock.

Having an alarm clock too close to your bed is the number one reason people simply cannot get up in the morning. If your alarm clock is within arms reach of your bed, or if you can turn your alarm clock off without getting out of bed, you are creating an unnecessarily difficult situation for yourself. Before I became an early-riser, there were many times that I would turn off my alarm without even waking up enough to remember turning it off. I recommend moving your alarm clock far enough away from your bed that you have to get completely out of bed to turn it off. I keep my alarm clock in the bathroom. This may not be possible for all living arrangements, however, I use my cellphone as an alarm clock and putting it in the bathroom makes perfect sense. In order to turn off my alarm I have to get completely out of bed, and since going to the restroom and taking a shower are the first two things I do everyday, keeping the alarm clock in the bathroom streamlines the start of my morning.

Scrap the snooze.

The snooze feature on all modern alarm clocks serves absolutely no constructive purpose. Don’t even try the “it helps me slowly wake up” lie. I recommend buying an alarm that does not have a snooze button. If you can’t find an alarm without a snooze button, never read the instructions so you will never know how long your snooze button lasts. Not knowing whether it waits 10 minutes or 60 minutes should be enough of a deterrent to get you to stop using it.

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Change up your buzzer

If you use the same buzzer day in and day out, you begin to develop a tolerance to the sound. The alarm clock will slowly become less effective at waking you up over time. Most newer alarm clocks will let you set a different buzzer tone for the different days of the week. If you change your buzzer frequently, you will have an easier time waking up.

Make a puzzle

If you absolutely cannot wake up without repetitive snoozing, try making a puzzle for yourself. It doesn’t take rocket science to understand that the longer your alarm is going off, the more awake you will become. Try making your alarm very difficult to turn off by putting it under the sink, putting it under the bed, or better yet, by forcing yourself to complete a puzzle to turn it off. Try putting your alarm into a combination-locked box and make yourself put in the combination in order to turn off the alarm — it’s annoying, but extremely effective!

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Get into a routine

Getting up at 5:00 AM is much easier if you are doing it Monday through Friday rather than sporadically during the week. I recommend setting an alarm once that repeats everyday. Also, going to bed at about the same time every night is an important factor to having a productive morning. Learn how much sleep you need to get in order to not feel exhausted the following day. Some people can get by on 4-6 hours while most need 7-8.

Have a reason

Make sure you have a specific reason to get up in the morning. Getting up at 5:00 AM just for the heck of it is a lot more difficult than if you are getting up early to plan your day, pay bills, go for a jog, get an early start on work, etc. I recommend finding something you want to do for yourself in the morning. It will be a lot easier to get up if you are guaranteed to do something fun for yourself — compare this to going on vacation. You probably have no problem waking up very early on vacation or during holidays. My goal every morning is to bring that excitement to the day by doing something fun for myself.

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As I previously mentioned, I have been using these tips for a very long time. Joining the world of early-risers has been a great decision. I feel less stressed, I get more done, and I feel happier than I did when I was a late-riser. If you follow these tips you can become an early-riser, too. Do you have any tips that I didn’t mention? What works best for you? Let us know in the comments.

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