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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.

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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.

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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.

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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.

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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)

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CM Smith

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

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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