Answers to your Journaling Qs.
Earlier this month, we asked our Instagram community to send us any questions they had about their journaling practice. In today’s newsletter edition, we've answered the top five/most asked questions to ensure you get the most out of your journaling habit.
Without further adieu, let’s dive right into it👇
1. How do I deal with the disappointment that comes when my to-do list isn’t completed?
At Brightside, we think of productivity as a self-renewing resource, rather than a self-limiting obligation. This helps us avoid the “productivity guilt” and subsequent burnout that we all face from time to time.
Our recommendation is to segment the to-do list into two sections:
Must do today
Can do it today if I have time
By keeping the first list short, you can focus on doing it well and then instead of feeling dejected by not finishing the rest, you’ll feel a sense of accomplishment when you get to the second list.
The takeaway: Create a more accurate, achievable “must-do today” list with no more than 3 tasks on it.
2. I have breaks in my journaling and I'm struggling, how to cope?
Firstly, give yourself a pat on the back for trying to keep up with a good habit. It’s very common to have dwindling motivation on certain days. James Clear says, “These small hiccups don’t make you a failure, they make you human.”
What matters most is how quickly you get yourself back on track after a break from a habit.
Habit stacking is a powerful way to enable this. Not all of your habits will fit a specific time frame, but they all should have a trigger that acts as a reminder to do them.
Say you prefer journaling at night before going to bed. Then repeat this in your mind, “after I brush my teeth and before I hit the bed, I will spend 5 minutes with my journal”. Repeat this as often as you can, do it a few times consistently and you will notice that in a few days it will become an automatic habit.
It’s also important to accept that you’ve missed a few days and that’s ok.
All you need to do is simply restart to move forward. There’s no more to it. Forgot on Monday? Resume on Tuesday.
The easiest way to get over the guilt is to take action.
Lastly, design your environment for success. Keep the journal somewhere you can see it. Right next to your bed or somewhere your eyes go often. It will enable you to get back into the groove of things.
You’ve got this!
3. I have been struggling to write positive affirmations. Can you please advise how to go about it?
Affirmations are declarations you make to consciously shift your thoughts from something negative to something positive.
A lot of what we normally say and think is quite negative and hence, doesn’t create good experiences for us. To make a change in our lives and infuse it with good energy, we first need to shift our thinking and speaking into positive patterns.
The best way to practice daily affirmation is to simply describe a goal in its already completed state.
1. Write your affirmations in the present tense.
Eg: I’m a dedicated and supportive partner or I am a magnet for miracles.
2. Make sure you include positive words (do not use “can’t”, “won’t” or “don’t”)
3. When you write down your affirmations, you should be able to visualise a scenario where it works. The right affirmations will excite you and fill you with joy, so go into the details.
Instead of saying — “I am living the life of my dreams”, you can say, “I feel happy and content to live a life full of positive energy, abundance, and love.”
A powerful affirmation will make you feel great when you write it or say it and help you take action.
4. How can I make gratitude journaling a sticky habit? I love how I feel after, but I'm not consistent.
For any habit to be sticky, you have to enjoy it. Either the process of it, or the outcome of it. The best-case scenario would be to enjoy both.
To make the process of journaling more enjoyable, make it something to look forward to. Instead of treating it as a chore, make it a peaceful ritual. A ritual that grounds you, uplifts you and leaves you feeling good from within. You can dim the lights, light your favourite candle and put on some feel-good music before you sit down with your journal.
Whenever you notice you’re struggling to reach out to your journal, remind yourself of the countless benefits that come from spending just 5 minutes of your day journaling.
Gratitude journaling opens doors to better relationships, it enhances empathy and lowers aggression, it increases your mental strength and helps you build resilience to navigate tough situations and times.
The outcome of those 5 minutes is you cultivating an attitude of appreciation and seeing the best in the world around you. What’s not to love?
5. Is it okay to write your negative thoughts to let them out? Will they backfire on our manifestations?
A lot of us can have negative self-talk eddying around in our heads, especially when we’re faced with challenges and disappointments in life that eventually lead to sadness and frustration.
Journaling can be a way for you to cleanse yourself of these thoughts. It is a safe space for you to be your authentic self. Putting it on paper gives the negative talk a voice and a place, so they do not dominate your day.
Negative emotions always signal how we need to make new positive life choices. They won’t backfire your manifestations. If anything, journaling will enable you to solidify your manifestations because it will guide you to knowing exactly what you want. We recommend maintaining two separate notebooks or journals, one for affirmations and the other for freehand journaling and stream-of-consciousness writing.
We had a wonderful time answering your questions, and we learnt a lot too. We'd love to answer any more that you may have, leave them in the comments below.