Embracing the notion that the New Year unfolds as a vast, blank canvas, we hold the power to decide and plan the strokes we paint upon it. However, as the initial enthusiasm of the New Year week subsides, the daily challenges at work and domestic responsibilities can swiftly divert our attention from our well-crafted plans. In this whirlwind, I have discovered the transformative impact of journaling, serving as a compass to stay connected with both my professional and personal priorities.
My journey with journaling began in college, initially as a means to capture ideas, but over time, the discipline and routine cultivated a profound self-awareness. Extended periods of journaling unveil recurring patterns, enabling introspective work. Moreover, journaling acts as a therapeutic tool, aiding in stress reduction and the processing of life experiences.
Commencing this practice is remarkably simple – all that is required is a journal and the commitment to start writing!
While I've explored various journaling frameworks over the years, I have recently adopted the 20/20/20 formula from Robin Sharma's The 5am Club, both last year and this year. The simplicity of this framework is its strength:
20 minutes for movement
20 minutes for mindfulness (goals/affirmations)
20 minutes for mastery (learning/growing)
Admittedly, moving my hand to write doesn't count as "movement" (laughter), so my focus in the journal is on mindfulness and mastery.
Mindfulness, allocated for 20 minutes, is a period of intense focus. Beginning with reflection, I delve into aspects that hold significance and true value in my life. Documenting ambitions, expressing gratitude, acknowledging achievements (and disappointments), and outlining goals and affirmations allow me to consolidate my thoughts on paper. This process enables me to concentrate on a chosen few, turning gratitude into a thank-you note or translating a documented goal into actionable steps. Personal affirmations, revolving around values, worthiness, or strengths, serve as powerful motivators.
The final 20 minutes are dedicated to mastery, the time when I actively invest in learning and personal growth. Reading articles, completing chapters from books, utilizing training modules like Develop You, and occasionally listening to audiobook chapters contribute to this phase of focused development.
I encourage you to consider journaling as a means to foster self-reflection, enhance emotional well-being, and gain clarity on thoughts and feelings. It provides a structured avenue for self-expression, goal-setting, and profound insights.
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