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Stay on Track with a Treadmill Journal

Stay on Track with a Treadmill Journal
Stay on Track with a Treadmill Journal

Nobody knows more tricks and hacks to keep themselves working towards their goals than writers! From getting fired up to start to knowing when to quit — and all the struggles to keep on going in between — writers need every dollop of motivational help they can scrape up.

One trick that some writers use is a “treadmill journal”. Unlike a typical journal, a treadmill journal is a single-purpose journal that records only a few scant piece of information per entry: the time and date, how much writing you plan to do that day, what specific thing you plan to work on, how it went, what you plan to work on tomorrow, and when and for how long you’ll work tomorrow.

Gregory Martin, a writer who teaches treadmill journaling in his writing workshops, describes its purpose like this:

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I call my daily writing journal a “treadmill” journal because I like the analogy to exercise. It’s hard to romanticize a treadmill. But you can’t get in shape if you jog a few miles every few weeks, and trying to write a meaningful piece of literature is like training for a marathon (“Want to Be Productive?” The Writer, April 2007).

Treadmilling for non-writers

The treadmill journal is primarily a motivational tool — looking back, you can easily see your progress (or lack thereof) and feel either inspired or shamed. Either way, you’re driven to work to keep up your progress, and by making a commitment to doing a specific task at a specific time tomorrow, you’re reinforcing that drive.

It’s also an analytical tool — you can see fairly easy where you’ve historically had difficulties. If a writer finds that there’s missing days after every entry saying “tomorrow: work on characterization” or “revise tomorrow”, they’ll know there’s something blocking them that they need to work out.

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As both a motivational tool and an analytical tool, the principle behind the treadmill journal seems readily applicable to the kinds of projects that non-writers do. So long as you can break your project into clear actions (and if you can’t, it may not be a project you are ready to tackle!) you can use a treadmill journal to keep on track and highlight problem areas to work on.

“It’s hard to romanticize a treadmill”

The beauty of a treadmill journal is its ugliness. This is not a place for pouring out your heart and soul in elegant prose. Instead, a treadmill journal is a workaday thing, a bookkeeping tool. It says simply, in plain, unadorned language “This is what I’ve done, and this is what I will do.” Like a treadmill at the gym, it’s a way to keep in shape, not a way to show off your chops. Just like there are no extra points for style when you’re working out on your treadmill, there are no bonuses to be gained for having a beautiful treadmill journal.

Grab a notebook — the Moleskine if you want, but a 10-for-a-dollar back-to-school-sale spiral notebook will work just as well — and start writing. Create a separate journal for each project you’re working on — having two or more in the same journal will make it hard to see at a glance if you’ve been keeping on track with all of them. Each entry should contain the following entries:

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  1. Today’s date.
  2. The name of the project you’re working on. No need to get fancy here — an abbreviation is fine, so long as you know what it means.
  3. What you will work on today.
  4. Start time. The time you start working on your project.
  5. End time. The time you finished working on your project.
  6. How it went. A quick evaluation of your day’s work.
  7. What you’ll do tomorrow. Your plans for the next day. You might not end up working on this — maybe inspiration takes you in a different direction. But you should have a clear idea now of what you intend to do tomorrow.
  8. The time you’ll start and stop working tomorrow. This is a commitment, so make sure you select times where you have no other commitments and expect minimal interruptions.

For instance, here’s what you might write if you were working on a big business proposal:

Feb 28, 2008
Proposal for Sloan Co.
Create PowerPoint presentations
Start: 2:15pm
End: 4:45pm
Finished slides, but need table from Jim for slide 8.
Tomorrow: Insert table from Jim, send presentation to Beth for approval. Write up index cards for presentation.
Will work: 2 – 4pm.

Getting nowhere?

If you miss a day here and there, that’s probably OK. If you find, though, that several days have gone by and you haven’t made a new entry, you need to recommit yourself — or figure out what the hold-up is. Although sometimes we really can’t move forward (we’re waiting for information, resources, or materials that we can’t go on without, for example), usually we get stalled because of some self-created sticking point — we’re nervous or apprehensive about some aspect of the project that makes us resist working on it.

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Gaps in your treadmill journal should be read as pointers to explore what it is, exactly, that we’re sticking on. Since you’ve committed to a particular task, what is it about that task that you are resisting? In some cases, the answer might be to simply create a different task to commit to, but if it was important enough to write down in the first place, most likely you’re going to have to take on the old task eventually.

Ideally, your treadmill journal should read like a treadmill runs — no ups and downs, no big hold-ups, just that steady, unstopping flow of entries, day in and day out. The treadmill should, really, go nowhere — even as you run and strain towards your goals.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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