Examine Life’s Challenges With a Journal
By: Pamela J. Nikodem
Tags: Self Improvement, Wellness, Mental Health, Gratitude, Personal Growth

Recently, I created a 45 page Gratitude Journal, which I shared for free on my website. I provided the tool so others can find the same benefits of journaling I have over the years. You see, many people view a journal as the same thing as a diary, but there is a fundamental difference.

A diary is used to record external events in your life while a journal is to record your thoughts, feelings, and ideas. The difference is profound. Start your action plan with small steps which are simple and easy to accomplish. A little momentum can be invaluable. Both men and women can benefit from writing in a journal.

For instance, “Research suggests that writing may be more beneficial for men and, in my experience, men have certainly found it an acceptable intervention” (Baikie & Wilhelm, 2005).

Below are benefits and ideas to help you get started in writing in a journal.

Journal Keeping Benefits:

A journal creates focus.

Few of us really take the time to examine our lives. We commonly feel we either don’t have the time, it won’t be beneficial, or it’s simply too uncomfortable.

By regularly making an appointment with yourself to work with your journal, you can create the necessary focus to make positive changes in your life.

2. A journal forces you to see the truth.

We are all great at fooling and distracting ourselves. When the truth is right before our eyes its hard to fool our hearts. As life is in black and white we forget the potential of truth. Remember, there’s no place to hide, not even our minds. By writing the thoughts down we can see what it is we think.

3. A journal releases stress.

There’s something cathartic about getting your thoughts on paper. Reducing your stress also creates a more effective state of mind for solving challenges. Stress on the positive side keeps us active, while stress on the negative side hurts our health. Journaling keeps the balance so we are not holding in too much.

“The immediate impact of expressive writing is usually a short-term increase in distress, negative mood and physical symptoms, and a decrease in positive mood compared with controls”

4. A journal provides a means of measuring progress and growth.

Have you ever seen a friend’s child and noticed how much they’ve grown? You wouldn’t notice the growth if you saw their child every day.

Our own personal growth is similar. Seeing ourselves grow is exciting. How can you see if you are with yourself every, single day? To write it down helps you to look and track your progress.

Small changes aren’t noticed when you’re exposed to them daily. A journal provides a way of looking back and seeing just how far you’ve come.

Use your journal to solve challenges:

Record your thoughts about the challenges you’re facing.

Find a quiet place.

What is the fundamental issue?

How does it make you feel?

How would your life improve if you were able to get this challenge fully under control?

2. Keep a list of possible solutions.

Over the course of several days, your mind can provide dozens of possible solutions.

Record them for future reference.

Avoid being judgmental.

Simply record the ideas that pop into your head.

3. Develop an action plan.

Eventually, one idea will stand above the rest.

If you find yourself torn between multiple options, do whatever it takes to make a decision.

Even flipping a coin is better than remaining indecisive.

Start your action plan with small steps that are simple and easy to accomplish. A little momentum can be invaluable.

4. Record your progress. Record the actions that you took each day to overcome the obstacle in your life. Also record your thoughts and feelings about your progress. If you can make yourself feel good about the process, success is much more likely.

Acknowledge improvement, no matter how small.

5. Look for dissonance. Everyone is self-sabotaging to varying degrees. Record your thoughts and behaviors that are creating resistance to your progress. For example, if you need to lose 25 pounds, and you’re eating ice cream every day, that’s a behavior, which is not supporting your goal.

· Create a list of solutions for dealing with your counterproductive habits.

6. Make journaling a daily habit. It’s easy to let things slip through the cracks. We create even bigger challenges when we ignore the cracks! Even if you don’t write in your journal daily, you can develop a specific amount of time each week to journal. Take advantage of this easy way to keep your life moving forward in a way, which pleases you.