How To Get The Most Out Of Your Journaling

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Growing up, many of us were encouraged to keep a journal or a diary. We might not have been aware of the benefits it came with but we did it all the same. Writing your thoughts in your little book of secrets seemed so mysterious and exciting until we grew out of it. With the everyday jostle and a busy schedule, sometimes it becomes hard for one to consider writing in a journal. Just like how we become so pumped up at the beginning of the year, we see the need to document our resolutions and how the previous year went, it should continue like that throughout the year. The reason why many of our resolutions are never realized is how we choose not to make a habit of journaling.

One might be wondering why they should keep a journal as it might seem trivial. There are many benefits to keeping a journal, it has been seen to be a great way of reducing stress and anxiety in turn improving a person`s mood. People who keep journals have better mental health and even physical health as the immune system is boosted. It helps you to organize, clarify, and articulate your thoughts. You develop better self-knowledge and problem-solving skills. It even aids with creativity and innovation as you get time to brainstorm on ideas, enhancing the curiosity to learn new things.

Keeping a journal sounds easy, l mean what could go wrong with just writing your thoughts in a book? Plenty of us at some point picked up a book and started journaling maybe for a couple of days and probably just lost interest in the process. It takes a lot of willpower and organization for one to be able to be consistent about keeping a journal. Below are some amazing tips to help you keep going once you start, all the while enjoying the process as well as getting the most out of it.

Always have your journal with you

Your journal shouldn’t be a book for special occasions or just one you use when you want to write something special.  Dump all your thoughts into it. By always being with your journal you give yourself more chances to write in it. You get to scribble down ideas and decisions you might need to get back to. Inspiration can strike anytime. And if you have a journal that you can also color in, it allows you to have something to do that is both therapeutic and relaxing. A coloring journal allows you to plan out your week or further ahead, while also having fun coloring.

Make lists

It is not always easy to make detailed entries in your journal especially when you always have a busy schedule or when you are someone who doesn’t really like writing. A bullet journal will work just perfectly for you. Write lists instead,

  • things you like,
  • what excited you today.
  • Interesting quotes you come across
  • bucket lists.

You don’t have to narrate your whole day.

Create a layout that works for you

Write in a way that makes the experience enjoyable, one that allows you to go back at some time and still understand what you were writing about. If you list your goals, things you want to work on, let them be clear also with a specified time frame that allows you to go back to them and track your progress. Include how you plan to achieve the desired goal in well-articulated steps.

Don’t be hung up on perfection

Many times we end up losing the zeal to write because we will be obsessing about doing it the right way. There is no right way to do it. Embrace your thoughts and go wherever they take you, it is alright to be spontaneous. Your handwriting doesn’t have to be perfect, that idea doesn’t have to make sense entirely before you can scribble it down. If you find it difficult to write anything down unless it’s “perfect”, then before you start, write at the top, “no one else has to see this”or  “practice  pages  only”  or  something  else  that  will  encourage  you  to write,  rather  than  edit  yourself  before  starting  to write.https://www.motivation4success.net/

Don’t overthink it…

Write it down no matter how ridiculously big or how small the idea might be. Write about what scares you; your long-term goals, the short-term ones and be sure to always document your wins and celebrate them no matter how small they might be. Keep your journal entries short and easy to follow up on. Use diagrams  or mind maps or speech bubbles or drawings of scrolls or whatever you want to record a few words and make them stand out.

Journal consistently

Make it a culture, it might not necessarily be every day but to make the habit stick it is advisable to write daily and even push it with a specific time you find flexible. It doesn’t have to take a lot of time you give yourself – five minutes daily to write up a few thoughts. You can even choose to write during a specific activity during your day, if you take a bus to work or to school you can even make the bus ride a time for reflection and writing daily. Set reminders if you are one to forget.

Eliminate distractions while journaling

To be in sync with your mind and to able to tap into the creative realm your mind should be free of distractions. Find a serene spot that is relaxing which makes it easier for you to focus. If music calms you down, play some to shut out all other distractions. Or maybe color in and focus on the coloring. It is surprising what useful ideas suddenly start appearing!

No need to make it too serious!

Journaling should be fun. If you love color and glitter, if you are into pictures include some in it. It does not have to be strictly writing. Spice it up to keep it interesting in line with your preferences. Sketch a drawing if you want to.

If you have not yet started the journaling journey, anytime is the right time to do it. Don’t wait for the beginning of the month or the year, start now. Grab a book and get on it, you will not regret it!

 

 

 

 

 

Top 6 Tips To Fall Asleep

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Sleep Well

Sleep Well

Regularly getting a good nights sleep makes a huge difference to so many aspects of our lives. Our health, energy, productivity, mood, sex drive – all will be greatly improved by good quality sleep. Stress can cause sleeplessness and lack of sleep can cause stress. It can feel like a vicious cycle!
If you are struggling to get to sleep or feeling as though your sleep quality isn’t good then the following ways to get to sleep might help.

Ban TV

1. Ban screens for at least an hour before bed – two hours would be even better. The back light from screens has been proven to suppress our melatonin levels. Melatonin is a hormone which is essential for helping us fall asleep. So get rid of the TV in the bedroom and put your phone down an hour or two before bed. Read an actual paper book rather than your kindle.

Cut Down On Food And Liquid

2. Watch your food and liquid intake. Avoiding caffeine is a no brainer. And while a little alcohol might seem to make you sleepy it actually has a detrimental affect on sleep quality. A heavy meal will also make it harder to sleep soundly as your system struggles to digest rich, heavy food.

These help you sleep

3. Certain foods and drinks can aid sleep. According to the BBC good food website drinking milk can help, or eating yoghurt, bananas, oats, tuna, poultry, eggs and peanuts. These all contain good amounts of tryptophan which aids the production of melatonin. Herbal teas such as camomile, passionflower and valerian tea contain mild sedatives too.

Exercise Earlier in the Day

4. Exercise but do it at the right time! Yes regular workouts will aid sleep but there is evidence to show that working out close to bed time makes it harder to get to sleep. If you can fit your workout in earlier in the day then do so.

Routines, Habit and Rituals

5. Routine is important. Going to bed and getting up at the same time every day can help you sleep. Performing the same bedtime routine each night can help too. You may een find it helpful to develop your own rites for sleeping – a set of habits you perform each night, to get you into the habit of going to sleep quickly and easily.

Dark is Good

6. Sleep in the dark. In this day and age of street lights and multiple electronic gadgets with lights on them it is unusual to be in a completely dark room. Light interrupts our sleep rhythms. Try to sleep in a fully darkened room. You can buy black out blinds or curtains if needed.

Deal With Stress

If you need help dealing with stress, look at this article. And if your sleep is disturbed by snoring, check out the best way to stop snoring

Try all of these tips and you will be on your way to a better nights sleep.