“By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third, by experience, which is the bitterest.” – Confucius
Journaling can be the start to discovering and learning new things about yourself as well as a great way to explore your thoughts and feelings. As a leader, there will be some days you do not want to repeat and journaling can help you untangle events, patterns, triggers and emotions that may be coming up again and again. Journaling is also a fantastic way to capture what’s gone really well in your day so you can replicate those mindsets and behaviours again and again.
It may be helpful to think of journaling like a reflection practice similar to one elite athletes use to improve their performance ahead of their next match or competition. World class athletes spend time reviewing the game tape looking for what to repeat and what to never do again. You can too!
If you need more convincing here are five more benefits of journaling:
- Develop greater self-awareness
- Solve problems more effectively and focus on next steps
- Think (and write) things through to aid in decision making
- Uncover and celebrate your strengths
- Unburden yourself and reduce stress
Get ready, get set:
- Plan for it! – make time in your day at a time that works best for you. In the morning with a cuppa when you have the house to yourself is a great time for intention setting or reflecting on the day prior. Or you can try adding it to your end of day routine to capture insights, learnings and what you’re grateful for.
- Commit to it! – making journaling a little and often, five-minute daily habit is heaps better than 30 minutes once a month. Be realistic about your commitment and don’t try to boil the ocean.
- Settle in!– Find a place where you won’t get distracted or if your flatmates or family are around let them know that you’re not available for the next five or so minutes.
- Treat yourself! – Tapping away at a laptop or tablet doesn’t have the same advantages as writing longhand. Having a dedicated journal and pen will deliver huge benefits. A 1B5 exercise book will do the trick or you can head to K Mart or Typo for something affordable and special or, if you’re really feeling flash, nothing beats a beautiful Moleskine journal.
Once you’ve got your journal in hand and your pen poised you’re ready to go:
- Take a breath and choose your topic. Are you about to make a big decision or are you trying to resolve a conflict? Maybe something awesome happened today and you want to record it for all time?
- Date your entry. You’ll find new insights by going back and seeing what you wrote about in addition to learning about how different times of the year impact you.
- Write naturally, quickly and honestly. Follow your train of thought and see what comes. Once you get started, don’t stop as it all doesn’t have to make sense. Be as candid as you can (the journal is yours alone!) and have your reflections be an honest representation of you and where you’re at.
- Having trouble getting started? Use a prompt. A journaling prompt is a simple statement that can unleash your thoughts. Pick one that represents how you feel right now. Here are a few:
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- How am I feeling right now?
- One intention I have for today is….
- Three things I am grateful for right now are…
- My biggest learning today was….
- Things that excite me are…. Things that annoy me are…
- I am curious to learn more about…
- The five people I admire most and why are….
- Three things I’m proud of are…
- An idea I have currently is… I love it because…
- A win I had today was… The learning I had today was…. One thing I’d like to do differently tomorrow is….
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