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How Journaling Can Improve Your Life

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How Journaling Can Improve Your Life

Would you like a simple and proven way to reduce your stress and anxiety?

Then welcome to the world of journaling.

“Writing in a journal reminds you of your goals and of your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.” — Robin S. Sharma

Keeping a daily journal can not only help you identify the ‘pain points’ in your life,  it can also help you to find ways to resolve them.

Before I give you some guideposts to starting a journal, let’s first look at…

What Exactly Is Journaling?

For most people, journaling involves spending a few minutes in the morning and a few minutes at night jotting down their thoughts.

It’s a way to dive into your emotional and mental states, and uncover things that may be holding you back. 

On top of this, journaling can help you to discover answers to your issues, and put you firmly on track for a balanced, healthy and fulfilling life.

Journaling is actually nothing new; people have been doing it for hundreds of years (think Samuel Pepys, Henry David Thoreau and Virginia Woolf). And, its popularity is for good reason.

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Check out some of the benefits that journal keepers have found:

• Reduced stress

• Management of anxiety

• Power over depression

• Help in prioritizing and overcoming problems and fears

• The ability to track issues day-to-day, enabling triggers to be recognized

• Opportunities for positive self-talk

For example, your journal (or diary) could help you control your diet. 

Let’s say you wanted to cut back on the amount of junk food you’re eating. The first step would be to write down how much junk food you ate every day. After a week or two, you could analyze just how much junk food you’ve been eating (you might be shocked by the amount of calories and fat you’re consuming from these products). If you then decide you want to cut back on junk food, then you would write down how much you want to reduce your intake by, and then keep a daily track of your efforts.

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In this case, your journal will prove most helpful on the days when you eat more junk food than you intended to or should have. By writing down in detail what caused you to eat more, you’ll soon notice a pattern that reveals the triggers to your excess junk food eating. And once you know the triggers — you can then work out how best to avoid them!

Of course, journaling can be used for much more than sticking to a diet. You can use it to help with your career goals, build better relationships, and to improve your mental and emotional health.

The latter benefits often result from following something called ‘journal therapy’ (aka writing therapy).

How Journal Therapy Can Change Your Life

As you might imagine, journal therapy is simply journaling for therapeutic benefits. Unlike traditional therapy, however, journal therapy is accessible to all and costs nothing but time (although some therapists use this technique as part of their practice).

Why should you consider journal therapy?

Well, firstly, it’s a great way to accelerate your personal growth. It can do this by keeping your thoughts, ideas and actions focused on specific goals — such as learning a new language or setting up your first company.

But, journal therapy can also do much more than this. When practiced regularly, it can help you release your creative genius, give you control over your life, and fill you with a wonderful sense of empowerment.

And, according to Positive Psychology, journal therapy has proven effective in aiding conditions like:[1]

• Post-traumatic stress

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• Obsessive-compulsive disorder

• Substance abuse

• Eating disorders

• Low self-esteem

If you’re wondering how journal therapy differs from ordinary journaling, then let me explain… 

Typical journaling involves recording events as they occurred in a diary or journal. While journal therapy, takes a different route. It involves thinking about, interacting and analyzing the events. 

For example, in standard journaling, you might simply make a note of an argument that you had with one of your colleagues at work. But, with journal therapy, you would use your writing to try to ascertain what caused the argument — and what could be done to prevent a repeat of it.

This approach is much more active and directed than that of standard journaling; and in my experience, it’s much more powerful.

Journal Therapy: How to Get Started

The Center for Journal Therapy has come up with a great way to get started with journal therapy.[2]

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It’s five easy steps under the name WRITE:

• W — What do you want to write about? Think about what’s going on in your life, and how you feel about it. Then decide which topic is most important to you to write about at that moment.

• R — Review or reflect on it. Relax by closing your eyes and taking two or three deep breaths to put your mind into focus. To help you out, you may want to start with phrases like: “Right now…” “I want…” or “I think…” or “I feel…”

• I — Investigate your thoughts and feelings. To do this effectively, simply start writing and keep going. If you find yourself getting stuck, close your eyes for a moment and bring yourself back into balance. Then go back over what you’ve already written and continue putting your thoughts down.

• T — Time yourself. There is real power in deadlines, which is why when practicing journal therapy, it’s a good idea to set aside a specific time for writing. This could be 5 minutes, 15 minutes or more. Use the timer on your phone or tablet to make this effortless for you.

• E — Exit.  How? By re-reading what you’ve written and reflecting on it. You can do this by jotting down a sentence or two that captures your thoughts on what you’ve written. You may also want to note down any action steps to take.

Journal therapy really is as easy as putting pen to paper — or fingers to keys — and then starting to WRITE!

Want to experience the power of journaling right now? Then simply write down a list of stuff that you need to complete. Upon finishing this, I guarantee you’ll immediately feel a stress release.

Try it and see.

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Featured photo credit: Aaron Burden via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

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Last Updated on August 11, 2021

23 Killer Sites for Free Online Education Anyone Can Use

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23 Killer Sites for Free Online Education Anyone Can Use

Whether you’re five or ninety five, the internet has a lot to offer. Particularly when the topic is education, the resources on the internet are endless. Best of all, many high quality sites are completely free. From history to coding, excellent, free online education awaits on the following 23 sites.

1. Coursera

Coursera is a website that partners with universities and organizations around the world. This brings a wide variety of topics and perspectives to one searchable database.

Coursera is a powerful tool for free online education and includes courses from many top universities, museums and trusts. This gives the site an extremely wide range of in-depth courses.

Coursera is extremely useful if you’re looking to study many different topics, or want courses from different schools and groups. However, the free courses are now quite limited, so you’ll have to

2. Khan Academy

Partnering with many post secondary schools, Khan Academy offers a useable, well-organized interface. Also curating many courses from around the web, Khan Academy offers impressive depth on many different subjects.

Among the more well-known educational sites, Khan Academy is also incredibly user-friendly, which may make it easier to keep learning goals. If you’re looking for a free online education, you can’t go wrong with Khan Academy.

3. Open Culture Online Courses

If you are struggling to find exactly the material you are looking for, try Open Culture’s listing of free online education courses. The page highlights 1000 lectures, videos, and podcasts from universities around the world.

The site features a lot of material found only on universities’ private sites, all in easy-to-browse categories. This means you can find hundreds of university courses without having to visit and search each university’s site.

Open Culture’s list features courses from England, Australia, Wales, and many state universities around the United States. It’s a very helpful resource for finding many courses in one area of study.

4. Udemy 

Udemy’s free courses are similar in concept to Coursera’s but additionally allows users to build custom courses from lessons.

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Working with many top professors and schools, the site mixes the customizable platform of other sites with a heavy emphasis on top-quality content. This is another site, however, that mixes free and paid content.

5. Lifehack Fast Track Class

Lifehack believes in skills that multiply your time, energy, and overall quality of life.

In this rapidly changing world, traditional education skills just don’t cut it anymore. You can’t afford to take years learning a skill you’ll never really practice. Besides offering some paid courses that will help you become a better self, it offers a list of free courses which aim to train some of the Core Life Multipliers including:

These are cross-functional skills that work across many aspects of life.

6. Academic Earth

Another site with courses from many different schools is Academic Earth. Much like the three sites above, Academic Earth brings together top notch courses from many different sources and focuses on offering a wide variety of subjects.

Academic Earth lists courses by subject and school, so it might be easier to find what you’re looking for.

7. edX

Another great option for free online education is edX. Also bringing together courses from many different schools, the site has impressive, quality information for everyone. edX covers a great range of topics from universities such as Harvard, MIT, and Berkeley, meaning a high-quality, free online education is entirely possible here.

8. Alison

Unlike the previous sites on this list, Alison is a free education site offering certification in some areas. Alison offers courses mainly in business, technology, and health, but also includes language learning courses.

It’s a great option if users need a professional certificate for their learning, as Alison also offers school curriculum courses.

9. iTunesU Free Courses

A very convenient place for free online education is iTunesU, because it integrates seamlessly with your iPod or any app-ready Apple mobile device. On an iPad, iPhone, or iPod touch, users download the iTunesU app.

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Desktop users can access iTunesU on the upper right hand corner of the iTunes Store. iTunesU is also convenient because the store is categorized much like iTunes.

Users can search learning materials in many different ways, including by genre and topic. However, courses are often a mix of free podcasts or videos and paid content.

iTunesU does include courses on a variety of topics, but it does not integrate with Android, Google or Windows mobile devices.

10. Stanford Online

Your hub for all the online offerings from Stanford University, Stanford Online offers self-paced and session-based courses. While Coursera features some courses from Stanford, many classes are only available via other hosts. Some courses require iTunes, but most are completed in your web browser.

Stanford Online is a great site for high-quality courses, though the topics are somewhat limited compared to sites partnered with more than one school. If you’re looking for free courses, make sure to mark the “free” option on the left-hand side.

11. Open Yale Courses

Open Yale Courses echoes Stanford Online, in that it offers only courses from Yale. While the site is similarly limited to topics taught at the school, Open Yale Courses offers a lot of videos of actual campus lectures. The availability of videos makes the site a great option if you’re looking for quality courses but learn better by watching than by reading.

12. UC Berkeley Class Central

Much like the other schools on this list, UC Berkeley has a variety of free online education options. The school has slightly fewer courses than the schools above, but it includes some supplementary lectures, webcasts, and RSS Feeds, making it easy to keep up with the topics you choose.

13. MIT OpenCourseWare

Similarly, MIT offers a variety of free courses. The school has a comparable number of courses to the schools above, and it includes very in-depth course materials on the subjects available. MIT also offers free RSS feeds, a convenient way to continue learning.

14. Carnegie Mellon Open Learning Initiative

Carnegie Mellon’s free online education site is comparable with the other school’s on this list. However, Open Learning Initiative also covers a smaller range of topics, but for the topics that are covered, impressive, in-depth material is available.

15. Codecademy

Codecademy is a website dedicated specifically to teaching coding. Where other coding sites follow an example/practice session workflow, Codecademy includes a live practice window. This means you can practice coding while still viewing the lesson material.

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The courses at Codecademy are well-written and easy to follow, and the website is organized very nicely. Codecademy features a centralized dashboard where you can monitor your progress, and it organizes lessons into complete modules. This lets you learn an entire language without needing to pick the next course manually.

16. Code

Code is another website focused on coding and app writing. A site with high-quality courses, Code also features learning options for kids.

In addition to kid-friendly courses, Code offers free online education classes on a wide variety of technology topics. These classes include app writing, robotics, and Javascript.

Most of the courses are also geared in a such a way that they can be useful in a classroom setting. This makes Code a great resource for harder to find coding topics, as well as various learning settings.

17. University of Oxford Podcasts

The University of Oxford features many different podcasts. Most are public lecture series or lectures from visiting professors, with several different recordings available.

The advantage to this particular site is that podcasts are organized into series, making it easy to subscribe to multiple lectures on one topic. This is another great site for thoroughly in-depth lectures.

18. BBC Podcasts

For the more casual learner, the BBC offers a wide variety of podcasts on many different topics. Most podcasts are updated weekly and focus on everything from finance, to sports, to current events.

Through the World Service line of podcasts, there are also many in different languages. The focus of these podcasts are less in-depth and theory based, which may be more accessible to the average person.

19. TED-Ed

Another great destination for more general learning and free online education is TED-Ed. From the same people that brought you the all-encompassing, motivational web series comes a site chocked full of educational videos. Most include impressive animation, and all are ten minutes long or less.

Not only is TED-Ed an excellent site for the curious, but it also includes supplemental materials and quizzes on the videos. This makes the site extremely useful in formal education settings, as well as in entertaining ways to brush up on new discoveries and topics.

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20. LessonPaths

LessonPaths is another great tool for those looking for a more usable and convenient way to access learning material. On this site, users create link playlists of their favorite learning materials from other sites. Users then rank these collections, making it easy to find many different high-quality, accessible sources on a given topic.

21. Memrise

Another impressive free online education site offering ease of use and convenience is Memrise. Available both on desktop and as an app, Memrise is a particularly powerful tool if you are studying a language. The site encompasses many other topics as well, though some of the course material is user generated content.

Part of what makes Memrise special is their integration of games into the learning materials, mixing learning with entertainment.

22. National Geographic Kids

The kids site for National Geographic is another site that makes free online education applicable for younger users. For those looking for kid-friendly education, a large variety of games, puzzles, videos and photos keep kids interested on this site.

National Geographic Kids doesn’t organize learning into courses, making materials available by topic and medium instead. This makes National Geographic Kids a good option for those looking for a more casual learning environment.

23. Fun Brain

Fun Brain is another great option for kids looking for free online education, as it focuses on games and fun puzzles. Particularly focused on math and reading, Fun Brain’s game-based approach can be valuable if the child in question struggles to pay attention.

Fun Brain offers rewards and challenges as well, and it is another site aimed at a casual learning experience for kids K-8.

The Bottom Line

With so many amazing free online education resources, everyone has the ability to boost their skills and knowledge. Whether you’re interested in picking up some interesting trivia for your next party, improve your resume with some coding or business skills, or become a more well-rounded person, these resources are perfect for you.

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Featured photo credit: Dai KE via unsplash.com

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