Why Journaling is the Secret to Success (And How To Do It)
Did you know that you have access to one of the most powerful tools at your disposal for growth, self-discovery, well-being and increased success? According to Habitbetter, 77% of people who journal say it helps them with all of that and more, including understanding their values, beliefs, and feelings about their life. I’ve been journaling nearly every single day for decades and here are five reasons why I believe journaling works (backed up with data to prove it works):
Reflection: Over the past couple of decades, dozens of studies have shown that certain journaling practices can positively impact a variety of outcomes, including happiness, goal attainment, and even some aspects of physical health. When you write about your experiences, thoughts, and feelings, you can increase self-awareness. You may notice recurring patterns in emotions and behaviors allowing you to make positive changes in your life. (Reflection.App)
Clarify: Journaling can clarify your goals, aspirations, and dreams. By writing about what you want to achieve in life, and visualizing success, you can stimulate your subconscious mind, making it more likely that you'll take the necessary steps to turn your goals into reality. According to Inc., you are 42% more likely to achieve your goals if you write them down (Inc.com).
Problem-solving: Journaling can be a great tool for problem-solving. By writing about a problem or challenge you're facing, you can explore different perspectives and potential solutions by allowing your thoughts and ideas to flow more freely and releasing creativity (Shakatribeshop.com).
Values and beliefs: Writing about your experiences and reactions can shed light on your core values and beliefs. You might discover what truly matters to you, what motivates you, and what you aspire to achieve in life. In fact, studies show that time spent journaling about our deepest thoughts and feelings can even reduce the number of sick days we take off work (PositivePsychology.com).
Gratitude practice: By writing down things you're thankful for each day, you can train your brain to focus on the positive aspects of your life, leading to increased happiness and well-being.
So where to begin? First, set a timer for a brief period of time (20 minutes is a common practice) and start writing. It doesn’t have to be perfect prose. In fact, I recommend it be a stream of consciousness writing…whatever comes to your mind. In my book, Dare to Own You: Taking Your Authenticity and Dreams into your Next Chapter, I share some prompts to get you started, such as:
How am I feeling right now, and why?
What goals do I want to achieve and why are they important to me?
Which voice am I listening to, the inner voice, or the inner critic?
Name at least one thing for which you are grateful!
I recommend keeping your journal private, making the words you write for your eyes only. You have an opportunity to learn things about yourself that you may never have known otherwise and by doing so you are creating a safe container for those thoughts and feelings to be released without judgment.
And, two important notes: 1) It doesn’t matter whether you write out your thoughts by hand or type them into a gadget, just be consistent. And, 2) There is no right or wrong way to journal. It’s your personal experience that is unique to you.
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