Advertising
Advertising

Become a Better Person by Keeping a Journal

Become a Better Person by Keeping a Journal

Life comes and goes quickly. One day you are young, vibrant, and “taking charge” and then all of the sudden your are waking up, going through the motions and putting your time in. As your life passes you by, your experiences are some of the most important things you have to show for it.

Rather than let your life pass as a stream of experiences that you won’t remember later or never stop to process their meaning, keep a journal to become a better person.

Journal now to remember later

Because your life moves so fast, it’s important to keep a record of it as it passes. There are so many little things that happen to us every day that shape us as a person. Accounting for these experiences as they happen can show us how we came to important decisions later in life.

Advertising

Not only that, but journaling now can help us produce something that we can share with loved ones later in life or can use to reflect on when we need to make large life changing decisions.

Ever since I have been keeping a journal, there have been times when I have had to make a decision or have been presented with a problem and realized that I have written about the situation before. It’s great to go back and read things that I have written in the past to help my present self.

Journal to process feelings

Another great practice of journaling is to process your emotions and to help you move on with your life. For instance, if you have someone close that hurt you or even someone that passed away and you never got the chance to tell them the things that you wanted to tell them, writing “a letter” to them to express yourself can be a very healthy thing to do.

Advertising

For instance, there were things that I didn’t get to say to my father before he died. Instead of keeping the range of feelings and emotions inside, it was suggested to me to write a letter to him and read it “to him”. This has been one of the most important things that I have done to process those emotions.

You don’t have to keep your writings either. Some people write for the sake of getting their feelings out of their head and on paper only to burn them or destroy them.

Journal your successes

Another great thing to add to a journal is all of your successes. When you hit any lows in your life, it’s nice to go back and see that you aren’t a total failure and that you do have something to offer humanity. We can be really hard on ourselves, especially if we fail at something, aren’t received by people as we think that we should be, or don’t meet our own expectations.

Advertising

Having a detailed account of our successes helps us get out of negative ruts and helps us to move forward in our lives.

Journal to understand your failures

Journaling your failures is just as important as journaling your successes.

First, we can learn from our failures. The definition of insanity is doing the same thing and expecting different results. Writing down your failures and learning from them keeps us from going crazy and making the same mistakes over and over.

Advertising

Second, understanding that you are faliable is an important thing. We all can’t be amazing and awesome every second of every day. Understanding that you can and will fail keeps you level-headed and realistic. It also gives your permission to makes mistakes every once in a while without being extremely hard on yourself.

How to keep a journal

Now that you know the benefits of keeping a journal, how do you go about it? Here are several ways to keep a journal:

  • At the bare minimum write once a week. I prefer to write at least once a day, sometimes several smaller entries during the day, but if you are writing once a week, every week, you are way ahead of the game. You can use software like Day One, a plain text file, or even a pen and piece of paper (you ol’ hipster, you).
  • If you don’t want to write, you can record audio or video as your journal. The cost of storage is getting cheaper and cheaper, so keeping your life’s story in audio or visual form is now more doable than ever. Also, there is something special about saying your thoughts out loud. I know that it may seem crazy to “talk to yourself”, but before you throw it out, at least give it a try, especially if you don’t like sitting down and grinding out text.
  • Keep your journal private. Some people don’t mind to have their thoughts read aloud, but the truth of the matter is that the more private your journal is, the more that you will trust it to write the important things that you need to write. It’s OK to have feelings and observations that know one else knows.

(Photo credit: Black Moleskine notebook via Shutterstock)

More by this author

CM Smith

A technologist and writer who shares advice on personal productivity, creativity and how to use technology to get things done.

Design Is Important: How To Fail At Blogging 7 Tools to Help Keep Track of Goals and Habits Effectively 6 Unexpected Ways Journaling Every Day Will Make Your Life Better Why Getting Things Done is the Best Productivity System For You How to Beat Procrastination: 29 Ways to Beat It Once and for All To Automate or not to Automate Your Personal Productivity System

Trending in Lifestyle

1 11 Simple and Effective Ways to Manage Stress 2 Causes of Insomnia and How to Overcome It (The Complete Guide) 3 10 Simple Morning Exercises That Will Make You Feel Great All Day 4 13 Bad Habits You Need to Quit Right Away 5 10 Most Entertaining Things To Do During A Long Journey

Read Next

Advertising
Advertising
Advertising

Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

Advertising

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Advertising

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    Advertising

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    Advertising

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    Read Next