To see all the benefits of journaling, you must make it part of your routine. Set aside a specific time each day and stick to it. Put a reminder in your phone or leave yourself a note. The important thing is to turn it into a daily habit.
A pen and paper works, but there are many different types of journaling. Depending on which one you choose, you may need a journal that is formatted a certain way. If you go with a more traditional format, you can still make it interesting by purchasing a journal with an inspiring design or that speaks to your personal style.
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Initially developed by artist, author and teacher Julia Cameron as a creative exercise, Morning Pages is starting to catch on with the business world. This concept for how to start a journal is straightforward: Every morning, write three full pages of your stream-of-consciousness thoughts. You must do it by hand, and the only other rule is not to overthink it! Everyone from entrepreneur Chris Winfield to software engineer Nicky Hajal has experienced the benefits of Morning Pages. Why not try it yourself?
I spoke to Mel Robbins, bestselling author, CNN columnist and one of the top motivational speakers in the world, about her new book The 5 Second Journal: The Best Daily Journal and Fastest Way to Slow Down, Power Up, and Get Sh*t Done. Robbins tells me why most people don't keep a journal on their daily progress, her journalist method, how journaling helps you become less stressed, and her tips for maximizing your productivity.
Mel Robbins: It was because of the success of The 5 Second Rule that we decided to create this journal. It became clear to us that people needed a tool to supplement the changes they were making after reading the book. The evidence-based design of The 5 Second Journal not only creates space for self-reflection, but it also holds you accountable through goal-setting and confidence challenges.
Robbins: Let's face it; journaling can be a pain in the butt some days. We all have busy schedules and the time it takes to complete a journal can feel like wasted, unproductive time. We start with the best of intentions, but as soon as life gets in the way, we stop. The 5 Second Journal has anticipated all that and built-in features that will keep you coming back to it, much like an old friend. Self-reflection and goal-setting have been found to be incredibly powerful tools that engage the pre-frontal cortex of your brain. The more often we can do that in our routine, the more likely we are to achieve the goals we desire.
Robbins: According to the American Psychological Association, 75% of American adults have felt stress in the past month. This trend extends across the world as well. One of the big reasons we are so stressed and full of anxiety is we consistently multi-task. Journaling forces you to get off that train for a bit and zone in on the present moment. The 5 Second Journal helps keep you in the zone with engaging questions and challenges that activate the part of your brain motivated for action.
Robbins: Mornings are incredibly impactful. The most successful people in the world have learned from powerhouses like Georgia O'Keefe, Ben Franklin, Steve Jobs, and Oprah, and their morning rituals that include time for mindfulness. The most important thing I could have ever done for myself was commit to leaving my phone out of the bedroom. I do not check my phone before I go to sleep, and I do not check it first thing in the morning.
I give myself what I call 30 before 7:30, which is 30 minutes to plan my day and set goals for myself before I even think about checking emails. It's been a lifesaver, and I credit this change with the success I've experienced in my own life these past 8 years.
Robbins: First, it's important to know that we are most productive in the morning. Studies have found that we have more self-control in the morning. You might think of self-control as a muscle; the more you use the muscle, the more it gets fatigued. We are so distracted during the day by news, social media, family, etc. that our self-control muscle gets worn down as the day goes on. If you have goals that you want to accomplish that require confidence and effort, working on them first thing in the morning is ideal.
It's also important that we minimize those distractions during the day. When we are constantly switching back and forth between projects that require focus and social media or emails, it's difficult for our brains to get back on track. We have what's referrred to as "attention residue", where part of your brain will still remain stuck on whatever post you just made or email you sent, making it harder to focus. If you have to check emails or social media, set blocks of time, preferably in the afternoon, and stick to those limits.
Finally, don't get stuck in to-do lists. Set at least one goal each day that will help you to move forward with your big picture project, and work on that first thing in the morning, before you start crossing off all your tasks. Feeling that you are making progress on your goals will keep you energized and that feeling alone will help keep you going. And, energized is what you will feel after spending each day with your 5 Second Journal.
Each morning when I drink my coffee, I spend literally 5 minutes (ok so not exactly 5 seconds but you get it) filling out a page in the journal. It sounds really simple and stupid, but it changed the way my day played out. At first, I thought it was a fluke until I stopped doing it for a week and noticed the difference immediately. There is scientific proof that this works by the way!
First it forces you to analyze how you feel each morning (choices are depleted, meh, fine, good, and energized). This is remarkably simple but not something I ever really thought about before. More importantly than that, is you answer WHY you feel like that. I surprised myself with those answers!
This reminds me of an interview I just read with Louise Glck in which she claims not to read much poetry but really loves ... murder mysteries! Would check them out from the public library and keep renewing them.
And - she learned that Dean Koontz was a big fan of hers and quoted her in his books and she sent him a thank you letter, and received a letter from him in return, which in the interview she calls "a marvelous letter." Among other superlatives.
After finishing In Search of Lost Time last year I took a break from serious reading. For about five months I read almost nothing but thrillers, science fiction, fantasy, mysteries, spy novels. Genre fiction, in the repulsive parlance. But\u2014I object to myself\u2014can\u2019t such literature be \u201Cserious\u201D? Of course. I just mean that some books, you stay up all night turning the pages because you just have to know what happens next. That doesn\u2019t happen with Proust. But I immediately run into trouble, because a hundred years ago I read Bleak House in about two days. I had to know what happened next. And John le Carr\u00E9 was surely serious, even in the silly season. I never claimed to have a fully worked-out theory of the novel.
I actually ended up reading more books during this span, which I described to friends as \u201Cnot being able to read anything,\u201D than I would have if I\u2019d been sticking to my usual reading habits. That\u2019s because it takes two nights at most to finish a Jack Reacher novel, and I usually restrict my junk reading to a couple of hours before bedtime. Unleashed, able to read ridiculous novels about ex-military vigilantes at all hours of the day, I went through them like hotcakes, to reach no further for a metaphor than your average Jack Reacher novel.
I finished fifty or so unserious books, and I started and abandoned as many more for various reasons\u2014mostly bad prose. I come in to this stuff with middling expectations\u2014le Carr\u00E9s don\u2019t grow on trees. But there is a question of a certain competence. Lee Child is no one\u2019s idea of a stylist, but he knows his limitations. His workmanlike writing doesn\u2019t distract from the lizard-brain pleasures of his plots. On the other hand, consider this, from Lucy Clarke\u2019s The Hike:
Instinctively, she angled her face toward the microphone. With her mouth almost touching it, her lips parted, her eyes opened. \u201CHey.\u201D One word, smoky, low, deep.
The room fell silent.
And into that silence she began to sing.
Oh, Jesus! That voice.
Dusky, deep. The resonance ripping through the lodge, sending shivers down Helena\u2019s neck.
She was a rock star.
There are, of course, a lot of terrific stylists in the game. Half a dozen off the top of my head: Ruth Ware, Megan Abbott, Tana French, Kim Stanley Robinson, Elizabeth Knox, Thomas Perry. And there are many more who will never write a good sentence in their lives (I\u2019ll name just one here, too successful to notice me: Dean Koontz). Most of my fifty solid reads bore blurbs attesting that they were astonishing, unputdownable, etc. I did manage to put all of them down\u2014not to brag, but I have successfully put down every book I\u2019ve ever picked up. But four of the books I picked up during this spell were put down, reluctantly, only when my eyes had begun to resist my command to stay open.
The first was Rebecca Makkai\u2019s I Have Some Questions for You, basically The Secret History meets Serial. Makkai also describes singing:
I hadn\u2019t understood till then how sound travels differently at night, but I\u2019d sit on the Old Chapel steps with my clipboard, and when you arranged the singers in a ring, their voices were rounder: lofty and silver. Like singing in the shower, if the shower were limitless.
This isn\u2019t Yeats or anything but it lifts a little off the page. The novel shares a lineage with Alexander Payne\u2019s recent film The Holdovers: all those fictional snow-fraught New England boarding schools of the seventies and eighties. A podcaster returns to her alma mater to teach a workshop and ends up solving a campus murder from her school days. Makkai nails the vibe of today\u2019s young phone-people, who say things like \u201CThat\u2019s one of my theories. I have eight theories\u201D and \u201CShe sounded super not into that\u201D and \u201CI don\u2019t want to be another white girl giggling about murder.\u201D And she knows that everyone my age is still in love with Kurt Cobain or Courtney Love. Or both. 152ee80cbc
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