What are the benefits of Journaling

What is Journaling and what are the benefits of doing it?

Journaling is a good way to help us to stop, take a step back and reflect on ourselves so we can then focus and Manifest the Sh*t we want! 

It’s a chance to get all your thoughts and feelings out of your head and down on paper.  Simply writing down your thoughts and feelings helps you to understand them more clearly.  And if you struggle with lack of focus, stress, depression, anxiety, forgetfulness, keeping a journal can be a great idea.  It will help you gain control of your emotions and improve your mental health.

When I started journaling it felt forced I had no clue what to journal about and it felt awkward letting my soul bare on those pages but I would consciously take 10-15 minutes a day to write down my thoughts, prayers, my journey, my wins and my losses.  After a while journaling became a normal part of my routine, it helped me focus on my business that was just a hobby.  I started charting where I wanted to go and what I wanted to see. 

Then I realized some of the wealthiest people in world do this everyday so they can focus and make decisions with clarity.   So, I said I was going to do it, but I needed to do it with something that reflects me and who I am, I couldn’t find what I wanted so I started making my own journals. 

Some helpful tips are found are below this really helped me with moving forward clearly…

Baikie and Wilhelm (2005) offer the following tips to ensure your journaling is constructive:

1. Write in a private and personalized space that is free from distractions;
2. Write at least three or four times, and aim for writing consecutively (i.e., at least once each day);
3. Give yourself some time to reflect and balance yourself after writing;
4. If you’re writing to overcome trauma, don’t feel obligated to write about a specific traumatic event—journal about what feels right in the moment;
5. Structure the writing however it feels right to you;
6. Keep your journal private; it’s for your eyes only—not your spouse, not your family, not your friends, not even your therapist (although you can discuss your experience with your therapist, of course!).

When you journal, remember the simple acronym: WRITE!

• W – What do you want to write about? Think about what is going on in your life, your current thoughts and feelings, what you’re striving towards or trying to avoid right now. Give it a name and put it all on paper.
  
• R – Review or reflect on it. Take a few moments to be still, calm your breath, and focus. A little mindfulness or meditation could help in this step. Try to start sentences with “I” statements like “I feel…”, “I want…”, and, “I think…” Also, try to keep them in the present tense, with sentence stems like “Today…”, “Right now…”, or “In this moment…”.
  
• I – Investigate your thoughts and feelings through your writing. Just keep going! If you feel you have run out of things to write or your mind starts to wander, take a moment to re-focus (another opportunity for mindfulness meditation!), read over what you have just written, and continue.
  
• T – Time yourself to ensure that you write for at least 5 minutes (or whatever your current goal is). Write down your start time and the projected end time based on your goal at the top of your page. Set a timer or alarm to go off when the time period you have set is up.
  
• E – Exit strategically and with introspection. Read what you have written and take a moment to reflect on it. Sum up your takeaway in one or two sentences, starting with statements like “As I read this, I notice…”, “I’m aware of…”, or “I feel…” If you have any action items or steps you would like to take next, write them down now (Adams, n.d.).