One tool that can help clarify thoughts, assess progress towards goals, and support career planning is a journal. Research and practitioners in the field of personal development also associate regular journalling with improved wellbeing.
What is a Journal
People often confuse journals with diaries. A diary is a record of personal and daily experiences and is usually kept private. A journal, by contrast, is a record or log book used for personal growth. Most importantly, a journal should be positive. Rather than suppressing thoughts, when faced with challenges, journalling encourages reflection on what was learnt or what went right, rather than dwelling on the negative.
Who Should Journal
There are no barriers to journalling. Alex Ikonn, creator of The Five Minute Journal, has described journalling as among the simplest and most effective daily habits for improving wellbeing.
Reasons to Start Journalling
In the modern world, journalling can feel uncomfortable at first because focused writing is not something many people do regularly. It can also bring to mind memories of teenage years spent pouring out feelings into a private diary. However, there are far more reasons to journal than not. The benefits most commonly cited include:
- It makes people happier
- It promotes mindfulness
- It helps make sense of the world and create balance in life
- It focuses the mind on the positive rather than the negative
- It helps with achieving goals
- It boosts memory and comprehension
- It strengthens self-discipline
- It improves communication skills
- It sparks creativity
- It increases self-confidence
What Format Should a Journal Take
Journals are flexible, and a format can be tailored to meet individual needs. Examples of different journal types include:
- Free form — writing about anything that comes to mind
- Structured — using prompts, for example questions, to structure the writing
- Travel — writing about experiences whilst away from home
- Goal — writing down the goal for the day in the morning and reviewing whether it was achieved in the evening or the following morning
- Curated lists — listing the positive things that have happened in the day
- Gratitude — writing down the things that are worth being thankful for
Digital Versus Analogue
Experimenting to find the method most likely to make journalling a habit is worthwhile. Because so many people are reliant on technology, digital is favoured by many. Digital journals are also searchable, backed up and secure. The big problem with digital journalling is that most people get distracted too easily when on their phone or laptop, meaning the habit never forms. For those with the self-discipline to go digital, the Day One and Journey apps are worth exploring.
Analogue journalling gives the eyes a break from screens. Writing on a page with a pen makes the experience feel real and also has zero distractions. Starting with a quality notebook and building journalling into a daily activity is one approach that many people find effective.
Tips for Success
Before starting a journalling practice, the following is worth considering:
1. Time
Picking a time that works consistently is important. Morning journalling is popular, though some people prefer evenings. Trying both options and identifying which works best is a good starting point.
2. Trust the System
One of the keys to personal effectiveness is trusting in systems. Setting a reminder or prompt to journal at the same time each day helps build the habit. New habits do not just happen — systems need to be created to support them.
3. Keep It Simple
Journals do not need to be complicated. A simple starting point is asking: what was the best thing that happened today, and what was the worst? Giving some thought to what is wanted from the journal will help ensure it delivers real value over time.
4. Review Regularly
Weekly or monthly re-reads of a journal will help show the progress made and provide motivation to keep going.
How Professional Academy Supports Your Journey
For those interested in Sales, Marketing, Management or Digital Marketing, Professional Academy offers both electronic and printed study materials alongside the opportunity to complete a professional qualification within a timeframe that suits each learner's circumstances. To find out more about the right qualification level, the Qualifications Navigator is a useful starting point, or the Professional Academy team is available to discuss options on a call.
