In March 2020, when the world was locking down due to the rampant spread of the Coronavirus, I decided I was going to write all about it in a notebook. It didn’t really occur to me that this would be considered journaling. To me it was a way to remember the craziness that was going on in the world and my feelings about it. But you know what, as it turns out, it was and still is a form of therapy for me.
The funny thing about it is, before March 2020, journaling was something that I would roll my eyes at. Anytime someone would mention the benefits of journaling it would take me back to the dozens of colourful, sticker and drawing filled “diaries” that I had as a teenager. The reason it was full of stickers and colourful drawings was because I could never quite think of what to write in the darn thing. I would doodle and draw, and after about a week I would throw in a drawer until I got the notion again, that I wanted to start a diary.
But you can’t deny the numerous studies that show the benefits of journaling daily. Even just spending 10 minutes in the morning and 5-10 minutes before you close your eyes at night can help with your mental and physical health. Here is how:
1) Reduce stress: we all know the damage that stress can have on our body, mind and spirit. There are numerous studies that show that journaling (expressive writing) for as little as 15 minutes a day 3-5 times a week can reduce your blood pressure, strengthen your immune system, and improve liver function.
2) Improves your memory: Studies suggest that the simple act of writing your thoughts down can improve memory. By writing something down activates the right brain creativity, and gives you access to full brain power. That hand to pen and pen to paper action signals to your brain “we need to remember this” and thus improving your memory.
3) Boost your mood: when you have a negative thought looping in your head it can wreak havoc on your mood. Many times, just by getting the negative thought out of your head and on paper it breaks that loop and will often lead to a solution which in turn makes you feel better.
4) Achieve your goals: Writing down your intentions and goals is a good way to keep track and stay accountable. It’s also great for your self confidence when you can look back and see the progress you have made.
5) Sleep better: Journaling before bed can help you reflect on the day-good bad or otherwise. Now that you are no longer in the moment many events may look different and you may be able to put things into a different perspective. This allows you to sleep better and start fresh the next day.
This all sounds great and makes perfect sense right? But if you are anything like I was, you are probably saying, “Great but I don’t know where to start”. I get that! What I had to do was to create prompts or questions that I would ask myself when I woke up every morning and before I went to bed every night. I asked myself the same questions everyday for 30 days and these questions opened me up to being able to express myself more creatively. Before long I found myself writing for 20-30 minutes each day.
Not convinced? Why don’t you give it a try. Set an intention to journal for 10 minutes each morning and 10 minutes each night over the next 30 days. You have nothing to lose and everything to gain. If you need a little help getting started here are a few questions to ask yourself each morning:
1) Write out 3 things you are grateful for. Get into the nitty gritty…why are you grateful for them..
2) Write down two things you are going to focus on today. Pluck two things off your to do list and write out a plan how you are going to bring them across the finish line.
3) Write down one thing that you are going to let go of today. Something that you have been holding onto and that no longer serves you and is holding you back.
4) Think of 3 affirmations, write them down and repeat them several times throughout the day. Example: I am a kind and loving person and worthy of love and acceptance.
5) Write out how many hours you slept the night before and how you felt when you woke up.
Ending your day by reflecting on the events of the day is a gift to yourself. Since you are no longer in the moment you might find that it looks different. Something that you thought was a disaster earlier might look a little different now. An evening reflection puts closure to everything that happened during your day so you can begin the next day in a different state of mind.
Here are a few prompts to help you reflect before you turn out the lights:
1) Today my energy level was____. If your energy level was low, figure out why? Dig a little deeper. Did you skip a meal? Did you move your body? Did you get outside? Do the same thing if your energy level is good.
2) Today my mood was____. You will want to do a little reflection here as well. If you had a great day, what helped contribute to that and visa versa.
3) List three things that made today great. This can be as simple as finding that perfect parking spot at the grocery store.
4) Today I showed myself grace when____. We all make mistakes everyday. The key to growing and moving past them is to show yourself grace when it happens. Were you able to love and show yourself kindness today? If so, make a note of if and think of how it made you feel.
5) Tomorrow if I get overwhelmed I will____. Having a back up plan for when things go sideways can be the difference between a great day and a day filled with disappointment. If you start to feel overwhelmed, what will you do to ground yourself? Be specific.
Now there is nothing stopping you from diving in and giving it a shot. Remember we always say “start small and stay consistent”. This will take you no more than 10 minutes in the morning and 10 minutes at night. Given all the benefits that journaling can bring to your health and wellness, don’t you think it deserves a shot. You are worth it. Let’s go!!
