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Last Updated on August 22, 2018

Why You Should Keep A Journal And How To Get Started

Why You Should Keep A Journal And How To Get Started

Keeping a journal might sound like something you should have outgrown in middle school, but that’s just a stereotype.

Writing in a journal is actually very beneficial, and recommended by many psychiatrists as an accompaniment to, or even a substitution for, therapy.

In this article, I’m going to share with you the benefits of keeping a journal and how you can get started journaling.

Why you should keep a journal

Here’s some information on why you should keep a journal, followed by some tips on how to get started.

1. Clear your mind

Writing down what happens during your day is a great way to clear your mind. You can write down what happened and how you felt about it, and then you don’t have to keep those thoughts in your head anymore.

Writing stuff down is often just as good as sharing with a friend because you’re getting it off of your shoulders.

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Sometimes writing is even better because you can be totally honest without worrying what the other person will think of you.

2. Improve mental health

Writing in a journal is a great way to relieve stress and improve your mental health because, as mentioned above, your mind is cleared.

You don’t have too many thoughts running around in your head because you’ve let them loose on paper. Studies have shown that even writing for 15–20 minutes on a stressful topic leads to significantly better physical and psychological outcomes.

The practice is so highly regarded by mental health professionals that there’s even a Center for Journal Therapy!

3. Boost creativity

You don’t have to keep a straightforward record of what happened every day or how you felt when something happened. Keeping a journal means you have the freedom to write what you want, how you want.

Hey, you don’t even have to write! Draw sketches – maybe the doodles help you get more down quickly. Write in bubble letters, or include photos and mementos of things that happen each day.

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4. Keep a record of your life

Whether it’s for yourself or for others, keeping a journal means you’re keeping a record of your life. If you’re only writing for yourself, you can use the journal as a look back at past mistakes, and use them as reminders to not do the same things again.

You can put a positive spin on it by writing down the highlights of your day so you’ll remember the good things. If you’re writing for others, like your siblings or children, you can write an autobiography so your stories won’t die with you.

5. Holding yourself accountable

Writing regularly is a great way to hold yourself accountable – for therapeutic writing, as well as other aspects of your life. It’s a fun exercise to try to write at the same time every day – either when you first wake up and want to share your hopes and dreams for the day, or before bed, when you can write about everything that happened.

Once you’re able to write regularly, you can apply this discipline and schedule structure to other aspects of your life. You’ll see the benefits in a variety of areas, but especially in your work life, where your written communication can improve and you will find yourself completing writing-intensive projects more easily.

How to start journaling

Now that you know some of the benefits to keeping a journal, I bet you’re itching to start your own.

Before you get started, think about the following items to make sure you’re going to journal in the way that’s best for you.

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1. Get a new notebook

This is my favorite part of starting a journal! I love going to the bookstore or stationery store to peruse the aisles of blank books.

You might want to pick a standard spiral-bound notebook so the defined lines will help keep your thoughts on track. Or maybe you want a beautiful leather-bound book with gilded pages to inspire your most creative thoughts.

2. Sign up for a blog

Maybe you don’t want to be bogged down by a physical notebook at all. In that case, a blog might be the best way for you to keep track of your thoughts. There are many different blog sites online, the most popular, and easiest to use, being WordPress and Blogger.

Be aware that these sites are public, and you might be easily tracked down by people who know your name or email address. You can use a screen name, or sign up for a blogging platform with a privacy control, but it’s still best to be careful with what you’re putting online.

3. Download an app

Maybe you want the freedom of a digital journal, but don’t want to post publicly on a blog. You don’t want to tote around a paper journal, but you already tote around your smartphone, so why not employ it?

There are countless journal apps for your smartphone that range from giving you the look of an actual journal page, to giving you a place to easily jot down notes.

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4. Let your thoughts loose

Once you pick your medium, let your thoughts loose. This is the one place where you don’t need to censor yourself, so don’t get bogged down with wondering who’s going to read behind you and how much you want them to know.

Regardless of how you’re trying to improve your writing skills, be careful with editing your journal. If you write a sentence, then pause to edit it, you’ll never get your thoughts down, and you’ll probably get easily frustrated.

Write everything down as it comes to you, without thinking of how it sounds or what word might work better. This is the best way to get therapeutic benefits from journaling.

5. Don’t set guidelines

Maybe one day you want to rehash an argument verbatim, but the next day you want to tape in some photos of your visit to the new art gallery.

You can even use a journal to keep track of your accomplishments at work or in your personal life, and get a self-esteem boost every time you look over it!

The looser you are with keeping your journal, the more excited you’ll be to sit down and work on it.

If you let yourself be creative and free, then you’ll be more likely to want to write every day, and then you’ll not only have a more complete record of your life and thoughts, but you’ll also feel better by getting all those thoughts out of your head and onto paper!

Featured photo credit: Unsplash via unsplash.com

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Last Updated on September 17, 2018

How to Stop Multitasking and Become Way More Productive

How to Stop Multitasking and Become Way More Productive

Today we are expected to work in highly disruptive environments. We sit down at our desks, turn on our computer and immediately we are hit with hundreds of emails all vying for our attention.

Our phones are beeping and pinging with new alerts to messages, likes and comments and our colleagues are complaining about the latest company initiative is designed to get us to do more work and spend less time at home.

All these distractions result in us multitasking where our attention is switching between one crisis and the next.

Multitasking is a problem. But how to stop multitasking?

How bad really is multitasking?

It dilutes your focus and attention so even the easiest of tasks become much harder and take longer to complete.

Studies have shown that while you think you are multitasking, you are in fact task switching, which means your attention is switching between two or more pieces of work and that depletes the energy resources you have to do your work.

This is why, even though you may have done little to no physical activity, you arrive home at the end of the day feeling exhausted and not in the mood to do anything.

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We know it is not a good way to get quality work done, but the demands for out attention persist and rather than reduce, are likely to increase as the years go by.

So what to do about it?

Ways to stop multitasking and increase productivity

Now, forget about how to multitask!

Here are a few strategies on how to stop multitasking so you can get better quality and more work done in the time you have each working day:

1. Get enough rest

When you are tired, your brain has less strength to resist even the tiniest attention seeker. This is why when you find your mind wandering, it is a sign your brain is tired and time to take a break.

This does not just mean taking breaks throughout the day, it also means making sure you get enough sleep every day.

When you are well rested and take short regular breaks throughout the day your brain is fully refuelled and ready to focus in on the work that is important.

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2. Plan your day

When you don’t have a plan for the day, the day will create a plan for you. When you allow outside influences to take control of your day, it is very hard not to be dragged off in all directions.

When you have a plan for the day, when you arrive at work your brain knows exactly what it is you want to accomplish and will subconsciously have prepared itself for a sustained period of focused work.

Your resistance to distractions and other work will be high and you will focus much better on the work that needs doing.

3. Remove everything from your desk and screen except for the work you are doing

I learned this one a long time ago. In my previous work, I worked in a law office and I had case files to deal with. If I had more than one case file on my desk at any one time, I would find my eyes wandering over the other case files on my desk when I had something difficult to do.

I was looking for something easier. This meant often I was working on three or four cases at one time and that always led to mistakes and slower completion.

Now when I am working on something, I am in full-screen mode where all I can see is the work I am working on right now.

4. When at your desk, do work

We are creatures of habit. If we do our online shopping and news reading at our desks as well as our work, we will always have the temptation to be doing stuff that we should not be doing at that moment.

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Do your online shopping from another place—your home or from your phone when you are having a break—and only do your work when at your desk. This conditions your brain to focus in on your work and not other distractions.

5. Learn to say no

Whenever you hear the phrase “learn to say no,” it does not mean going about being rude to everyone. What it does mean is delay saying yes.

Most problems occur when we say “yes” immediately. We then have to spend an inordinate amount of energy thinking of ways to get ourselves out of the commitment we made.

By saying “let me think about it” or “can I let you know later” gives you time to evaluate the offer and allows you to get back to what you were doing quicker.

6. Turn off notifications on your computer

For most of us, we still use computers to do our work. When you have email alert pop-ups and other notifications turned on, they will distract you no matter how strong you feel.

Turn them off and schedule email reviewing for times between doing your focused work. Doing this will give you a lot of time back because you will be able to remain focused on the work in front of you.

7. Find a quiet place to do your most important work

Most workplaces have meeting rooms that are vacant. If you do have important work to get done, ask if you can use one of those rooms and do your work there.

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You can close the door, put on your headphones and just focus on what is important. This is a great way to remove all the other, non-important, tasks demanding your attention and just focus on one piece of work.

The bottom line

Focusing on one piece of work at a time can be hard but the benefits to the amount of work you get done are worth it. You will make fewer mistakes, you will get more done and will feel a lot less tired at the end of the day.

Make a list of the four or five things you want to get done the next day before you finish your work for the day and when you start the day, begin at the top of the list with the first item.

Don’t start anything else until you have finished the first one and then move on to the second one. This one trick will help you to become way more productive.

Featured photo credit: Unsplash via unsplash.com

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