Writing

April 6, 2024

I felt it when Mihaly Csikszentmihalyi wrote:

"...the universe was not designed with the comfort of human being in mind."

The older I get, the more that statement holds true.

In the mind, we feel pain, fear, and rage. We have negative and positive thoughts, and everything in between.

Everyone has too much going on in their heads and nowhere to put all that information.

In today's fast-paced world, we often place high expectations on ourselves.

This is especially true now. We have these instant gratification enablers (smartphones) in our pockets. These devices give us access to more information than any humans have ever had before. This constant flow of data can sometimes make us expect too much from ourselves.

How do we deal with all this overwhelm and frustration?

One practical way is through journaling.

Science has proven that it increases the quality of your life and thoughts. But, to get the benefits, you must do it often and correctly.

If you want to learn about the benefits of journaling, how journaling has helped me so much, and how to get started with journaling today, then this week's newsletter will help you.

The ROI of Journaling

I'm aware that some people may still need more convincing to believe that journaling can really change your life that much.

Journaling takes time.

At face value, it seems like just another fruitless task to add to your day.

Journaling can actually SAVE you time. It has helped stop me from heading in the wrong direction for weeks and months, and I use journaling to help plan my whole life down to the day.

You don't think you have time to journal every day. But, if you did, it could save time in other areas of your life.

Even when I was all about self-improvement, I just couldn't see why journaling was such a big deal. People kept telling me how great it was, but it never clicked for me.

Everything changed when I got myself a cool journal and was going through some tough times in my life. That's when I really started to get into it.

It was a relief to have a place for my negative thoughts. This was better than endlessly thinking about them. It helped a lot. I could write down things I didn’t feel comfortable telling real people. Out of fear of judgment.

But your journal will never judge you for being human.

Journaling can save your mind and life.

Getting everything out of your head and onto paper is one of the most liberating feelings there is. Everything makes more sense when you can read it.

Journaling allows you to see your flaws and contradictions. Which is much harder when you are always stuck in your head. Leading to negative thought loops that make you feel trapped.

When you have an idea, that's your brain trying to help you. To give you a sign. But you ignore it by not writing it down and fleshing it out.

This is especially true for negative thoughts.

Journaling is just bringing your ideas and emotions out of your mind, and onto paper.

If you want to think clearly, develop a daily writing habit.

I'll go over some methods you can use to start journaling literally today.

(This is the journal I use btw)

Method 1: Brain Dump

The most simple method to start journaling is brain dump journaling.

This can be about the day you had, the day to come, or whatever is on your mind.

It's what I do the most often.

I’ve made it a habit to do a brain dump at the end of each day. Right before I go to sleep, I write about something that happened during that day.

Sometimes it will be an event, sometimes I’ll write about something that I didn't do, but wish I did.

Sometimes it will start off slow and then it will turn into a whole therapy session.

I don’t have any expectations when I do this. If I only need to write 3 sentences then I don’t force myself to write more. If I feel like writing 3 pages, I’ll write 3 pages. Some of the most profound insights I’ve ever had have been from this one simple habit that takes less than 5 minutes each night.

Method 2: Analysis

This method is like brain dump journaling, but it's more intentional. It's useful for planning and retrospective analysis of your year, month, week, or day. I use this method every Sunday during my weekly reset.

Next week, I'll explain my weekly reset process in more detail and why it's important. For now, let's go over how you can use this method to intentionally analyze your life while journaling.

Start with a set of prompts.

For example: Did ___ go the way I wanted? If not, why? What went wrong?

Then, ask yourself: How can I improve ___ next time?

What lessons or insights did I gain from ___? How can I apply these insights moving forward?

Making this a routine can save you from going in the wrong direction for weeks or months at a time.

The definition of insanity is doing the same thing over and over and expecting different results. Analysis journaling can help you stay sane and figure out what you need to do differently when things don't go your way. As well as pinpoint what went well so you can continue doing that.

Reflection Journaling (Diary)

This form of journaling focuses on reflecting on your day, your emotions, or a specific experience.

It's a great way to gain insights and understand your feelings better. A simple prompt could be:

What am I feeling right now, and why do I think I’m feeling this way?

I’ve found that asking myself these two questions when I feel strong emotions has helped me find the problem quickly.

By asking yourself what you think is making you feel this way, you will start to brainstorm all potential reasons why you feel the way that you do. You'll know which one is the right one because it will be worth writing down. Something that is a lot harder to do inside of your own head.

Then, move on to more insightful questions: What did I learn about myself today? How did my actions align with my values? How can I do better moving forward?

Are there any actions that I can take right now to change my situation?

Reflection journaling can help if you're dealing with a tough situation, making a decision, or just want to improve your self-awareness. It doesn't have to be complicated or time-consuming. All you need is a pen and paper and a willingness to be honest with yourself.

I've even done entire journal entries like this with my pocket notebook or on my notes app when if I feel the need to out in public.

Method 4: Gratitude

Gratitude journaling is a powerful method that can shift your mindset and help you appreciate the good things in your life.

Every day, write down at least three things you're grateful for. It could be simple, like having a warm cup of coffee. Or, it could be more profound, like the love and support from your family.

And this method doesn’t have to be very long. Every morning, I try to quickly write down 1-3 things that I’m grateful for that day and why I’m grateful for them.

If you want to go an extra step, you can send gratitude to the people in your life too.

For example, if you’re feeling grateful for your friend who did you a favor or you hung out recently, just shoot them a text first thing in the morning.

Say something like: “Hey just wanted to say I appreciate you being around. Glad to have such a good friend in my life who always has my back. Just know that I'm always here for you too”

It may seem a little bit random to do, but I promise you the person on the receiving end of this text will be so happy to read this. And you’ll be even happier that you sent it.

Bob Proctor says this is because you’re sending out positive vibrations to someone else, and in turn, it puts you on a positive vibration.

Energy flows to and through you. If you are having negative thoughts about something or someone, you’re in a bad vibration. If you send love to the people and things that bother you or not, you will enter a positive vibration.

"You can only attract to you, that which resonates within you”-Bob Proctor

Also, the last method of journaling I would recommend is my free journaling course: 14 Days To Purpose.

Thousands of people have already taken the course, and I receive emails and messages all the time from individuals who say it has aided them in their self-improvement.

Just put it in your email. Then, you will be placed in a 16-day email sequence. It provides a brief overview of the course. Then, it offers journaling prompts for 14 days. They come with explanations and examples.

It has the questions I wish someone had asked me earlier in my self-improvement journey. I think it may help you, no matter where you are in your journey.

Remember, there's no one-size-fits-all approach to journaling. Feel free to combine different methods or create your own. The most important thing is to make it a habit and enjoy the process.

That's all for today.

Have a great weekend, and remember:

Purpose is your priority. Inaction is your enemy.

-Abraham