Let me share with you what I think are the top three types of journaling that can help you improve your health.
I used to be very skeptical about journaling for health benefits, but tried it anyway.. and quickly changed my mind. Now, I promote it to everyone, from clients to my own friends and family, because there are so many benefits.
Getting started is easy! You will need to invest in the right gear, such as your journals or notebooks, pens and highlighters, stickers, paperclips and so on. There are so many options, that you can definitely find something that suits you personally and reflects your personality. Getting gear that you love will help you to look forward to journaling time, and make it a useful habit over time.
You can find some inspiration browsing other people’s ideas online, but don’t let yourself be intimidated by seasoned journal users. It has to be all about YOU and YOUR health journey.
Many journals don’t have any organization inside, so you’ll need to develop your own system, using elements like tabs, colour coding, and table of contents. Make it easy to find and review your notes. Can’t figure it out? No problem, simply get one of the numerous guided journals.
Now, lets get to my top three types of journaling for health!
1. The Food and fitness journal.
Are you following a specific plan for weight management? Did your doctor suggest changing nutrient balance and activity level? Are you trying to get a better understanding of your nutritional habits, so you can get healthier? No matter what your journey is, food and fitness tracking is perfect for everyone! Write down your long and short-term goals, and review them as you go.
Keep track of your physical activities and the weather, your detailed food and water intake, also track your supplements and medication, your mood and energy level. It’s good to track your sleep, resting heart rate, blood pressure, body weight, as well as muscle mass and body fat percentage.
Write all these details as soon as you can, when you still remember clearly. Include some motivational quotes in your journal, as well as a list of reasons why you are transforming to a healthier version of yourself. Analyze your notes periodically and make necessary adjustments to your lifestyle.
2. The gratitude journal.
It’s well known that our brain has a default setting to notice what’s wrong first. It’s a great survival mechanism that has helped humans to stay safe; noticing a snake is obviously more important than appreciating a beautiful flower. But times have changed. To move away from the negativity bias and toward feeling happy, try the powerful practice of feeling grateful and writing in your gratitude journal daily.
Start noticing great things about your life, current situation, or even a moment. It can be as small as feeling warmth of the Sun on your skin, or as big as your freedoms, or the wonderful people in your life and your chance to contribute to the community.
Write in your gratitude journal daily, and you’ll begin to improve your outlook on life!
3. Self-esteem and confidence journal.
Many of us are extremely critical of ourselves. We dislike our own body, personality traits and actions. We can be unkind, or even insulting to ourselves. The truth is, each one of us deserves to be treated better, to find self-acceptance and self-love. Start your self-confidence journey by listing three great things about yourself and your achievements daily.
Read your notes out loud as affirmations, and enjoy a boost of self-confidence. Over time you will feel like you can achieve anything, and it might make a dramatic positive impact on your life!
I do all three types of journaling, and it doesn’t have to take a lot of time. Even 10-20 minutes a day can make a big difference!
Be consistent: journaling daily will improve your understanding of yourself, help you to be more confident and make better decisions, stay motivated and achieve your goals!
What are some of your favourite quotes that motivate you? I’d really like to know, so please let me know in the comments.
Elena INSPIRE HEALTH
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