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You don’t need to write a lot each day. Even one word or sentence is enough. The idea is to be present and mindful and in touch with your thoughts even if it is only for two minutes each day. James Pennebaker, a distinguished professor at the University of Texas has done 40 years of research on the connection between writing and emotional processing ( source). When Pennebaker started journaling himself his depression lifted and he felt liberated. It also helped him see his purpose in life and his opportunities. His research revealed that people who write about emotionally charged experiences show an increase in their physical and mental well-being. They were happier, less depressed, and less anxious. What values do you consider most important in life (honesty, justice, altruism, loyalty, etc.)? How do your actions align with those values? A journal or diary is used to record details of your life such as experiences, feelings, or thoughts. Whereas a notebook is open and has no structure, a calendar journal provides sections for each day, week, or month. In a calendar journal, each section is used to record events or thoughts relevant to that date. Since journalling works best when done consistently, a calendar journal increases the chances you will be consistent since you have a section to fill each day. It is easier to notice that you haven’t recorded anything that day whereas with a blank notebook journal you might go for long periods without journaling.
When I traveled to Europe in 1978, I kept a journal of my daily life. I have notes from the trip to Greece where I wiped out on a moped, weeded sugar beets on Kibbutz Reshafim in Israel, and hitchhiked through occupied territory in the south of Israel. The most important thing is just to take the journaling time and make a regular habit of it, even if it isn't on a daily basis. The words will show up when you do. When to Journal What three things would you most like others (loved ones, potential friends and partners, professional acquaintances, etc.) to know about you? Record details like the time, location, who you were with, and what you were wearing. Details will help bring the memory alive when you record using your five senses.
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Having strong, supportive relationships can help improve overall well-being, protect against mental health concerns like depression, and boost resilience, which refers to your ability to weather life’s many challenges. When you are dead and a famous writer, your journals will give your readers insight into your life, thoughts, and process. The journal is a record of how you felt and what you did. Telling the truth will make you a reliable storyteller.
Writing about misunderstandings and disagreements will help you understand another’s point of view according to Psychcentral. It might even help you come up with a sensible resolution to the conflict. Manage Depression Today, I’ll show you how I use my weekly, and I’ve put together 10 example layouts to inspire your own weeklies. Let’s get this planning party stared, shall we? Adding Weekly Spreads to Your Bullet Journal Although I still use dailies, I find I don’t need them quite as often as I used to. I’m able to abbreviate some of my dailies (or even skip a day) without impacting my work flow. Before I moved to weekly planning I had to sit down every evening or I’d be lost the next day. Your journal entry might be a drawing, a poem, or a list of words or cities you drove through. It is your journal, and you have the freedom to be creative. Journaling can help you express and begin to navigate difficult and painful emotions. That’s part of what makes it such a valuable exercise.Canva has an assortment of professionally designed digital journal templates that you can customize according to your taste. Simply choose the one that best reflects the motif you want and get to work on personalizing its details. Journalling about your goals will increase the chance that you reach them. Put your goals on paper, write how you want to achieve them, journal about your progress, the difficulties you encounter, and how you plan to overcome them. Resolve Disagreements with Others Taking some time to explore your current career can help highlight what you enjoy about your job and when it might be time to pursue a change.
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