How to start a Goal-Crushing Journal? Guess what... We are doing it wrong!
A lot of folks are selling wellness or gratitude journals. But how exactly do you start using them?
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Today at a glance:
Putting your thoughts onto paper and out of your head will help you to know the best version of yourself.
The most important thing to keep in mind when starting a wellness journal is that it’s all about you.
Keep this in mind too:
Start easy
Do not fall into perfectionism
Decide what you want to track
Gather data patiently. Then adjust accordingly.
Add the Gratitude ingredient.
You can always pivot.
Start building a habit
A Framework:
The Notion Creators are onto something.
I am sure you have seen a lot of these folks sharing wellness or gratitude journals. But how exactly do you start using them?
The most important thing to keep in mind when starting a journal is that it’s all about your inner self.
Yes, you can use some templates to start building the habit. But, you should also think about what you’d like to work on right now in order to feel better mentally and physically.
Do you want to exercise more? Read more? Stop negative habits? Sleep better? You can start tracking/writing it in your journal. It will help you to gain clarity and stay accountable.
I can promise this to you: Putting your thoughts onto paper and out of your head will help you to know the best version of yourself.
But, there are a few key points you need to keep in mind before building this habit:
1. Start simple
“You should be looking for the one that will be easiest for you to pick up, continue on with, and that aligns with your goals,” says fitness trainer Erin Mahoney.
It could even be digital if you prefer (I will share a free tool for you at the end of this post)
2. Do not fall into perfectionism
You will find lots of gorgeously organized bullet and wellness journals out there, and it is tempting to get one to start. But, even though I build one of these, I can tell you honestly, you need to forget the idea that yours has to be pretty.
You just need to write down thoughts and goals (Yes, even the ones that are embarrassing. No one has to read it, so have at it)
3. Decide what you want to track
Do you want to exercise more? Read more? Stop negative habits? Sleep better?
Begin with the end in mind!
It might not feel like much to track how many glasses of water you drink or how many hours you sleep, but it’s the small things you do every day that add up.
4. Gather data patiently. Then adjust accordingly.
Be patient.
You will get to the day when you’ve gathered enough data to start making changes. You might notice that you do not sleep well on the same days you don’t exercise, or that you’re in a great mood on the days you meditate.
Found this patterns and adjust your habits accordingly.
5. Add the Gratitude ingredient.
Just write down three to five things you’re grateful for every day. Research has shown that appreciating the good things that happen in your life, even the small ones, will get you to a greater sense of overall well-being.
6. You can always pivot.
If you start your journal with one idea, like tracking your diet or a bad habit, it’s totally OK to pivot the focus to something else.
It is important to find, respect, and use what works for you while being curious about what doesn't work and why.
7. Start building a Habit
Sit down with your journal in the morning, while you drink a cup of coffee. Or place it besides your bed and journal before you sleep.
We often have agendas and calendars for our work. So why not give ourselves this journal to start improving ourselves.
A Tweet:
A Tool:
In case you are interested in starting a Journal (with a cool and uncommon twist), I have designed a FREE Notion Template that will guide you to transform the energy from your past into wisdom. To learn from your failures.