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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 July 3, 2020

6 Things To Do Every Day To Ensure You Stick To Your Goals

6 Things To Do Every Day To Ensure You Stick To Your Goals

Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

Here are 6 things that you have to ensure daily to reach your goals.

1. Involve Others

You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

2. Visualize the Rewards

Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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3. Break Down Your Goals

Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

4. Reward Yourself

For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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5. Measure Your Progress

It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

6. Believe in the Possibilities

If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

Final Words

Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

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Featured photo credit: Kelly Sikkema via unsplash.com

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