The Benefits of Journalling and How to Get Started
Posted on 3rd December 2024 at 07:46
If you caught our recent post on mindfulness, you’ll know how beneficial it can be – and how there’s a lot more to it than sitting in silence. Here’s another often-misunderstood practice that can do wonders for clearing your mind, clarifying your thoughts and generally making you more productive: journalling.
Journalling can be a transformative practice for anyone looking for more clarity, less stress, and personal growth in one single activity – especially difficult to achieve as an executive! Let’s dive into what it is (and what it’s not), its benefits, and how to get started...
What is Journalling?
Don’t worry - this is not an angsty teenage diary, or something that you have to scribble in religiously every day. Journalling is just writing whatever comes to mind, for five to 10 minutes.
It can be in a physical notebook, on a loose sheet of paper, or digitally - whatever works best for you. It’s a way of dumping whatever’s rattling around in your brain on this particular day, and putting it on paper - and the act of doing it will help to clear your mind and focus differently.
Why Journalling Works in the Workplace
aking a habit of journalling for just those few minutes every day can really have an impact. Here’s how…
More clarity and focus
In the whirlwind of meetings, emails, and decisions, it’s easy to feel overwhelmed. Journalling helps you untangle those thoughts. By writing things down, you can organise your ideas and pinpoint what really matters.
It’s a stress outlet
Leadership can be stressful, and journalling is a safe space to vent your frustrations, express your worries, and process your emotions. It’s like having a conversation with yourself. This reflective practice can help reduce anxiety and make you feel lighter, meaning you can tackle challenges with a clearer mind.
Another goal setting and accountability method
Writing down your goals increases your commitment to them; and when you journal, you can outline your objectives, track your progress, and celebrate your successes. This not only holds you accountable but also helps you see how far you’ve come. And who doesn’t love looking back to see how far they’ve come…
Another way to spark your creativity
Whether you’re brainstorming for a new project or trying to find innovative solutions, journalling is another way to ignite those ideas. The act of writing allows your mind to wander and explore new avenues without judgment. You might be surprised at what you come up with when you give yourself the freedom to think outside the box.
An insight into your mind
Journalling can help you to understand yourself better. As you write, you’ll uncover patterns in your thoughts and behaviours, and this self-awareness can lead to personal growth - making you not just a better leader, but a more fulfilled person as well.
Don’t hesitate to lean on others for advice, perspective, and encouragement. Resilience isn’t about going it alone; it’s about recognising when you need help, and being willing and able to ask for it.
Getting Started with Journalling
Now that you’re sold on the benefits, how do you start? Don’t worry; it’s easier than you think.
1. Choose your medium. Do you prefer the tactile feel of pen on paper or the convenience of typing on a device? Both have their merits. A classic notebook can be more intimate, while digital tools can offer organisation and searchability. Pick what feels right for you.
2. Set a routine. Consistency is key, so try to carve out a specific time each day or week for journalling. Whether it’s first thing in the morning with your coffee, or winding down at night, find a moment that suits your schedule. Those five to 10 minutes (or more if you like) will make a difference.
3. Start simple. Don’t feel pressured to write profound insights from the get-go. You can start with a simple prompt like “Today, I felt…” or “I’m grateful for…”
4. Don’t overthink it. Your journal is for your eyes only, so let go of the need for perfect grammar or structure. Just let your thoughts flow. The key is to be honest and authentic. This isn’t about creating a masterpiece; it’s about getting what’s in your head onto the page.
5. Experiment with different styles. Try different journalling techniques to see what resonates with you. You could do free writing, gratitude journalling, or even sketching your thoughts. Mixing it up can keep things interesting.
6. Reflect and review. Every once in a while, take some time to read back through your entries. Reflecting on what you’ve written can provide valuable insights into your growth and change over time; and it’s a great way to remind yourself of past successes, how you dealt with challenges, and what you’ve learned.
7. Be patient. Like any new habit, journalling takes time to develop. Don’t give up if it feels awkward at first. The more you practise, the more natural it will become; the benefits are in the journey, not the destination…
All you need is five minutes to get started - and with so many great results coming from just one activity, it’s got to be worth a try. So grab that notebook, let your thoughts flow, and feel your mind starting to clear.
If you’d like to explore more ways to find balance and reduce the overwhelm of executive life, contact Haus of Coaching for your own bespoke strategy.
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