Advertising
Advertising

Published on December 23, 2019

How to Create a Habit of Writing in a Journal

How to Create a Habit of Writing in a Journal

There are very few habits that have aged well with time as journaling.[1] That’s because it works incredibly well as the inner monologue everyone needs to have for a more productive and healthy living.

Journaling makes you self-aware of your own needs, strengths, and weaknesses. By writing down your thoughts, you get more clarity and confidence to make important decisions. It helps steer yourself in the path you want to go to.

If you are still not convinced, hard data from a Harvard Business school study should help you see the benefits of journaling. The findings of the study showed that employees who were encouraged to write up their experiences at the end of the day performed better.[2] The 15 minutes spent on journaling triumphed over the 15 minutes spent on extra work time.

Many researchers and famous thinkers have known to have kept extensive diaries to help them organize their thoughts and keep a record of their findings. Besides being a memory capsule, these diaries offer a lot of insight into how a person can improve themselves and get better at what they do.

Why Should You Write a Journal?

The major reasons why you would want to keep a diary are for focus, patience, planning and personal growth.[3]

  • Writing a journal lets you visualize your goals and gain clarity on your priorities. What you envision is the first step to what you want to achieve. With a personal diary, you get to visualize your goals and see the big picture of your own aspirations.
  • Your diary will become a tangible home to your ideas. They offer shape to the creative process you take to get the best out of your situation.
  • All your confusing and overwhelming thoughts can be streamlined and you can see where you are headed by articulating your daily experiences.
  • When you write a diary, you will find that you get a clearer understanding of your purpose and drive. You can self-criticize, find your own faults and be grateful and proud of your daily achievements and progress.
  • Your journal is for your own use. So it is a place for honesty and raw authenticity. By writing aloud all your thoughts, you will feel a lot better and have a focused growth.
  • It helps you organize your inner thoughts and take meaningful actions to bring your dreams closer to reality.

You will be surprised how much of a productivity boost the simple act of spending 10 minutes to write a diary can give you. Well, you wouldn’t know until you try.

Making a Habit of Writing a Journal

Anyone can write a journal and there is no one right way to journal.

Advertising

The thing about journaling is that you are not writing it for anyone else. You are writing it for yourself and you don’t have to care if it’s boring, or it has the right grammar or it looks pretty. It just has to be right for you.

Don’t wait for the perfect day or perfect experience to write about. Just start today. Spending just 10 minutes a day for a small write up can itself provide a visible improvement in whatever you do.

Wondering how you can keep up with the habit though? Let me help you with that. Here are some tips and suggestions to help you started with journaling:

1. Choose Your Medium

This is an obvious starting place and the choices are digital or paper. While traditionally, paper has been the most used medium, digital works fine too. The choice comes down to your comfort level and availability.

So my advice is – don’t spend too much time trying to choose the medium. Make the choice right away and stick to it.

Changing mediums often could be confusing and disrupt the thought process.

If you choose to go with paper and pen mode, try to find a notebook that works for you. Focus on the process of journaling and not the physical journal. It does not matter if the journal is too fancy, too big or too simple.

Advertising

Try using a dedicated app such as DayOne, Momento and Penzu; or writing tool that can be used offline if you choose to go digital.

Consistency is key to making it a habit. While you can make use of online storage to back up your journal, try to avoid being connected to the internet when you write.

Avoid distractions while you write. Your writing time is your ‘me time’. Don’t let that Facebook notification distract you.

2. Kickstart Writing

So you have got a pen and paper. Or maybe your phone or laptop. Either way, a blank page is now staring at you. Don’t think hard on finding the perfect words to start your journal. As I say repeatedly, your journal is for your own self.

Don’t second guess what you want to write. Just go with the flow. You need not restrict yourself to just prose.

You can write outlines of ideas, notes, make to-do lists, doodles, sketches, scrapbooking and anything you want. Anything you feel should be put in there, can go in there. Just let your creativity take its course.

3. Use Prompts

If required, you can make use of prompts to help you get started with.

Advertising

Start by having a conversation with yourself.

  • How was your day?
  • How do you feel?
  • What was new today?
  • What did you learn today?
  • What made you sad?
  • What did you find difficulty with?
  • What are you going to do tomorrow?

You can start the day by writing an outline of your plan for the day in the morning and then write again at the end of the day on how it went. This will help you see your progress and be aware of your growth.

4. Be Honest

Journaling only works if you are being honest. It is one place where you can know with certainty that you can open up and not be judged. Let out even the darkest of your thoughts and by the end of it, you will gain a little clarity.

When you look back, you can see how far you have come and literally witness your own growth and progress.

5. Don’t Skip Writing! Just Write Something, Anything

There may be days where you feel you have nothing significant to write. Sometimes you may feel too busy to write. But never miss out on writing, in any case. Because only with practice and consistency – a habit forms.

If you have nothing to write, try making use of prompts. Just begin by asking ‘ how was your day’.

If you had a great day, write what made you happy and write about the feelings of achievement.

Advertising

If your day was a struggle that seems endless, write about your obstacles and what you would do once you get rid of them.

You can even make plans for the future and write down your dreams when it feels pointless. Keep pushing yourself and visualize where you want to be. Journaling will help you trace back and find a way to victory.

Remember it is okay to go slow. You don’t have to rush it to simply be done with it. Take the time spent journaling as an investment in your productivity.

Once you start writing, you will see you have lots to write about.

Write about your ideas, goals, memories, things you are grateful for, feelings, dreams, achievements big and small, all the confusing thoughts you need to get out of, things you can’t say unless to yourself, your own story of life and all the ways you can improve.

You can even maintain particular journals such as study journals, dream journals and so on.

Get Started Now!

Productivity starts with being aware of your progress. And that, my friend, happens automatically when you start journaling. Start today and keep writing every day.

More Tips on Productivity

Featured photo credit: fotografierende via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

10 Good Habits To Have in Life To Be More Successful What Is Creativity? We All Have It, and Need It Easily Distracted? Here’s How to Regain Your Focus How to Stay Focused at Work by Using Deep Work What are Goals? Achieve More By Changing Your Perspectives

Trending in Productivity

1 10 Good Habits To Have in Life To Be More Successful 2 What Is Creativity? We All Have It, and Need It 3 How to Set Long Term Goals and Reach Success 4 Easily Distracted? Here’s How to Regain Your Focus 5 Why You Need to Set Future Goals (And How to Reach Them)

Read Next

Advertising
Advertising
Advertising

Last Updated on January 24, 2020

10 Good Habits To Have in Life To Be More Successful

10 Good Habits To Have in Life To Be More Successful

Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
  • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
  • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

That’s why I would share 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

Advertising

2. Be Grateful for What You Have

Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

“I say one thing I’m grateful for each day when I sit down to eat dinner.”

3. Smile

Can you pause and smile before you continue reading this?

Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

Can you smile again?

4. Start Your Day with a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

Advertising

Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time as You Manage Your Finance

Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

So how do you manage your time effectively?

Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

“I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

And this is Dorsey’s weekly theme:[5]

  • Monday – Management
  • Tuesdays – Product
  • Wednesday – Marketing and growth
  • Thursdays – Developers and partnerships
  • Fridays – Culture and recruiting
  • Saturdays – Taking off
  • Sundays – Reflection, feedback, strategy, and preparing for Monday

No wonder he was able to run two companies when others were struggling with one job.

7. Set Daily Goals with Intentions

Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

“What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

Be intentional about your daily goals!

8. Seek Inspiration

It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

Advertising

Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

“The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

9. Save Steadily, Invest with All Prudence

I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

10. Budget and Track Your Spendings

Benjamin Franklin warned of taking the precaution of little expenses. He said,

“A small leak sinks a great ship.”

It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

The Bottom Line

Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

More About Habits

Featured photo credit: Andrijana Bozic via unsplash.com

Advertising

Reference

Read Next