Yes, here it is.   I guess you can tell based on how this article kept getting put off that I’m really not a “Journaler.” Truth be told.. I am actually a huge one.   Just not as formal at it as true “Journalers.”  

 

I was given this beautiful book from a very close friend a while back. It sits right next to my bed and I look at it each day.    I want to use it for something special. So unfortunately there it sits not being used and instead I use any notepad and obviously my computer to jot down my thoughts and to track my progress on my different endeavors.   I have notes and several spreadsheets for the past decade sitting on my computer.   It is actually kind of fun to go back and reread them to see some of my successes and to realize that there are still battles that I have yet to overcome.

 

Personally, I like the spreadsheet format.   I tend to keep everything in a “timeline” fashion rather than say a book fashion.    I don’t think format is such an issue just that you do whatever makes sense to you.

 

Here’s some methods for Journaling: (Note: I have combined different goals from other sources but these are the ones I use.   I did not develop these.)

Having a regular journaling time builds routine and discipline.  Journaling is the opportunity to record the progress you are making and potentially thoughts you are having during that period of your journey.  Find a time of day that feels good for you.  Make a list of items you need to do that day or the next day.  The process only requires a starting place and a level of consistency.

Set your space up for success.  Create a space that meets your Journaling style.   Again I do best using the computer.   Unfortunately, the computer is out in the office so Jea and I recently got one of those mini-lap tops. I can sit and watch TV and Journal more comfortably.  But do what works for you such as; you could do it during lunch with your notepad?

By associating journaling with another pleasurable habit, you can strengthen your journal practice.  The ritual can include having a smoothie, tea or ice water.  It can be after a phone call with someone.  It can begin with a certain piece of music.  Maybe meditation, deep breathing exercises, or prayer centers you.   Use what ever modality works and helps inspire you to complete the process.

Log your success/failures/action plans because you know there's a big benefit for you to do so.  Don't allow journaling to become an obligation or a chore.  Don't demand more of yourself than you can give at the time. It's NOT THE END if you miss.  If you miss a day or several days, accept it. Journaling, like life, is imperfect, and goes on. Begin again when you have a chance.  Beating yourself up for not journaling isn't going to help anyone, including you.  No one is grading you.  No one is measuring and tracking.  Be kind to yourself.  Remember, there are no rules.

Create a positive feedback loop. As you continue to use the journal as an opportunity to be with and learn about yourself, you will find that the practice gains a momentum all on its own. Discovering your own hidden depths piques your curiosity and stimulates you to continue, setting up a positive feedback loop between your conscious and unconscious mind.  It opens the gaps that fall in between space and time.  It opens creativity, imagination, and possibilities.

Emphasize the process and not the product. An important purpose of journaling is the journey, whatever it is that you are working on; weight training, dieting, project management, and emotional balance.  Keep the events flowing and stop being concerned about the result.

Learn from your experiences. Set up a time to re-read your entries.  It's good to see how far you've grown in working towards your goals. 

Relax, have fun, and laugh! Journal writing is its own reward. Once you get started, your journal will become a good friend.  It's available whenever you need it.  Day, night, home, in the car, or in a coffee shop.  It's a 24/7 look at yourself and your disciplines.

As I alluded to, I use journaling more for my goals and aspirations but many view it as a way of getting more in touch with your thoughts and emotions. The opportunity to reflect and to be aware of the things that are attempting to control you.   Maybe it’s a “Guy Thing” but I’m not as comfortable with that but I do know I touch on my thoughts within my daily progress.   Journaling helps to “calm” me and get some sort of organization on a life full of dis-organization.

 

Would I say it is an iatrical part of the process of achieving goals?   For me, absolutely!