Rituals That Can Make You Mentally and Physically Strong – #2 Journaling

I have been journaling even before I knew how to write. Journaling kept me company along with the characters in the many books I read as a child alone in my household. It is a part of my daily ritual that is non-negotiable. I journal when I feel lost, lonely, or have run out of ideas. It is one of those mindfulness habits I love to practice.

As I get older, I’m being more thoughtful about brain health. As someone taking blood pressure medications, I’ve made myself aware of the conditions that affect my brain health. One of the many benefits of journaling is stress reduction. I didn’t need a study to tell me that. Whenever I feel stressed about something, I take out my journal and write whatever comes to mind. Usually, by the time I finish writing, I feel better, and my thoughts are less chaotic. Many documented studies show that journaling is a fun and mindful activity that enhances wellbeing.

You can use a journal to write down your thoughts and work through your feelings. There’s no single formula for journaling. No standard way or structure. The main thing is to just write. One tip I want to give is to not limit yourself. Pretend you are talking to your therapist or a friend. Write how you would talk. But I also find that regular journaling helps me review my goals as well.

When I was studying to become a real estate sales person, I wrote my income goals in my journal. I wrote down how much I would do in sales in my first year. My mentor at the time told me that new agents didn’t make any sales their first year. She said that the first year was meant to learn all you can about the real estate business. Yet, I exceeded my goal of $1m in sales in my first year. Looking back, I realized that I used my journal to record my vision for myself as an agent. Journaling my goals allow me to review my past goals and examine the state of mind I was in at the time.

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But be careful about what you write. Because my intent was to make $1m in income in my first year. It didn’t really matter if it was possible or not. What mattered is that I believed it could happen. I didn’t write that. I wrote $1m in sales instead. I made $1.2 million in sales in my first 9 months.

Be specific in your intention. Bare your soul. Do not be shy about your desires. Nothing is impossible.

But as it is written: “Eye has not seen, nor ear heard, Nor have entered into the heart of man The things which God has prepared for those who love Him.” 1 Corinthian 2:9

You can use journaling as a visualization tool to write the vision that’s in your heart.

Ways to incorporate journaling into your everyday life so it becomes part of your daily ritual:

1. Designate a time to journal.  Set a time when you can write to your heart’s content.
2. Take your journal with you everywhere if it’s possible to do so
3. Use an app like the 5 Minute Journal.
4. Always carry a pen or pencil with you.
5. Draw when you can’t write.

Strategies to make every day journaling fun and beneficial to your life

1. Date your journal entry.
2. Write a journal entry for a future date. Say, 5 years from today’s date.
3. Review what you have written in the past.  Reflect on what has changed and what hasn’t.
4. Protect your journal if you do not want anyone else to read it.
5. Share your journal with your kids or significant other.  It may help them.  Maybe you can leave it to them as part of your legacy.

Write the vision and make it plain on tablets. That he may run who reads it. ~~ Habakkuk 2:2

Pursue your goals and work through difficult situations by journaling consistently. You will find the practice helpful and fun. After a while, you will notice that the practice has become a part of your regular ritual. Enjoy!

Do you journal consistently? If so, please share your experience in the comments below. Thanks.

If you love or want to learn more about how to journal consistently, join my Journal Challenge. Click this link to sign up.