{"id":35552,"date":"2019-09-24T14:18:16","date_gmt":"2019-09-24T18:18:16","guid":{"rendered":"http:\/\/www.andysowards.com\/blog\/?p=35552"},"modified":"2024-01-14T18:50:23","modified_gmt":"2024-01-14T22:50:23","slug":"journal-increase-productivity","status":"publish","type":"post","link":"https:\/\/www.andysowards.com\/blog\/2019\/journal-increase-productivity\/","title":{"rendered":"How to Journal to Increase Your Productivity"},"content":{"rendered":"<p>Sometimes everything in life isn\u2019t going as you expect it. And often, the most frustrating thing is when you can\u2019t clearly see the reason why it happens so. Or alternatively, you might be stuck, and you don\u2019t know how to move towards the life you always wanted. Or you keep failing over and over again. So, how do you spot exactly where it all goes wrong? How do you keep a more productive pace all the time? And how do you effectively track your journey to success? Turns out, journaling is an effective tool for being more productive both on a daily basis and in the long-term period. This useful self-reflection technique came from psychotherapy to personal coaching, and now it\u2019s a habit of many people throughout the world. So, how journaling can help you ride the wave of success all the time? Let\u2019s find out.<\/p>\n<h2>What Is Journaling and Why You Should Try It<\/h2>\n<p><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?ContentID=4552&amp;ContentTypeID=1\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"alignnone size-full wp-image-35553 lazyload\" data-src=\"https:\/\/www.andysowards.com\/blog\/assets\/Journaling_for_Mental_Health-1.jpg\" alt=\"Journaling_for_Mental_Health (1)\" width=\"215\" height=\"275\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 215px; --smush-placeholder-aspect-ratio: 215\/275;\" \/><\/a><br \/>\n<em>Journaling for Mental Health<\/em><\/p>\n<p>In mental health therapy, therapists use journaling to help their patients treat eating disorders, OCD, depression, addiction, relationship problems, and other issues. It is an effective tool for maintaining a satisfying emotional state when the therapist is not around. After some time of regular journaling, patients found themselves feeling a lot better. Some of them even got rid of the problem completely. Likewise, experts have found that writing exercises like these help moving towards success.<\/p>\n<p>Have you ever found yourself so lost in the daily routine that you felt overwhelmed by something, but didn\u2019t know about what exactly? Have you ever found tough to talk about feelings because you weren\u2019t even sure what you were feeling? Don\u2019t worry, this happens with other people all the time. That\u2019s just the way our brains work &#8211; they have to push something to the back of your mind to focus on today\u2019s agenda. Yet, while you\u2019re focused on details, you lost the entire view on the picture of your life. In this regard, journaling helps you structure the important thoughts, and keep them on the paper to track your way to the goals. You can also effectively analyze, make corrections, and shape a better way to do something important for you. Here\u2019s how journaling can help you:<\/p>\n<ul>\n<li>practice reflection and gratitude<\/li>\n<li>help you focus and ascertain your thoughts<\/li>\n<li>understand your emotions<\/li>\n<li>prioritize<\/li>\n<li>manage time<\/li>\n<li>discern obstacles<\/li>\n<li>stay efficient<\/li>\n<li>release your creative genius<\/li>\n<li>gain control over your life<\/li>\n<li>regulate emotions<\/li>\n<li>work through conflicts<\/li>\n<li>maintain clarity<\/li>\n<li>improve the overall quality of life.<\/li>\n<\/ul>\n<p>As you are getting used to writing down your thoughts and feelings, you won\u2019t be afraid to stay alone with your thoughts anymore. You will stop worrying about the future or regret about the past too much. Journaling also proved to open the sources of creativity, ignite personal growth, increase the feeling of power and control over one\u2019s life. Now, if this thing works just like a magic wand, why don\u2019t we look closer at how you can start journaling and make it work for you.<\/p>\n<h2>Journaling Techniques for Increasing Productivity<\/h2>\n<p><a href=\"https:\/\/www.lifehack.org\/articles\/communication\/the-ultimate-writing-productivity-resource.html\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"alignnone size-full wp-image-35555 lazyload\" data-src=\"https:\/\/www.andysowards.com\/blog\/assets\/The-Ultimate-Writing-Productivity-Resource.png\" alt=\"The Ultimate Writing Productivity Resource\" width=\"380\" height=\"254\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 380px; --smush-placeholder-aspect-ratio: 380\/254;\" \/><\/a><br \/>\n<em>The Ultimate Writing Productivity Resource<\/em><\/p>\n<p>It\u2019s difficult to start doing anything that you don\u2019t know how to do. That said, you can start journaling and drop it after a day or two because you are simply not sure whether you do it right or wrong. You will expect the results too soon and then feel disappointed if the 5-minute diary-writing thing won\u2019t help you change your life the next day. Hold on. Just like any other type of therapy, journaling has its rules. Kind of like a certain procedure you have to maintain to see the improvement.<\/p>\n<p>To really see the productivity improvement after journaling, you need to focus on the areas that you want to be more satisfied with. With this in mind, you can use quite a few techniques to see exact points that keep you from being successful in this area, as well as come up with ways to overcome these obstacles and things to do to move forward more effectively. You can either try one technique or a few ones from the list below, it\u2019s up to you. Anyway, the advice is to try various approaches and keep going with ones that work best for you. Here\u2019s how you can journal for therapy and life improvement.<\/p>\n<p><b>Write about:<\/b><\/p>\n<ul>\n<li>How you feel<\/li>\n<li>What happened during the day<\/li>\n<li>Letters you won\u2019t send (also &#8211; letters to yourself)<\/li>\n<li>Answer your own questions. Understand the underlying logical ties and try to discern what\u2019s going on in your head. Questions could be like \u201cIs there a fear that\u2019s holding me back right now?\u201d, \u201cDo I fixate on any part of my body?\u201d, \u201cWhy am I feeling the anxiety?\u201d, and so on.<\/li>\n<li>Sentence Stems \u2013 these are prepped beginnings of meaningful sentences, such as \u201cI have to think more deeply about\u2026\u201d, \u201cI really admire the way\u2026\u201d, \u201cMy happiest memory is\u2026\u201d<\/li>\n<li>List of 100 \u2013 these could be anything meaningful like \u201c100 reasons why I love myself\u201d, \u201c100 things why I\u2019m grateful\u201d, \u201c100 things that make me happy\u201d<\/li>\n<li>Write a log of successes every day<\/li>\n<li>If there\u2019s something you are struggling with or an event that\u2019s disturbing you, write about it in the third person.<\/li>\n<li>Start writing about where you are in your life at this moment.<\/li>\n<li>A daily list of things you appreciate in your life right now<\/li>\n<\/ul>\n<p>Another important part of journaling therapy is to write after you write. Let us explain. It\u2019s important not just to get rid of thoughts racing in your head by writing them down in a journal. Instead, journaling should help you increase your productivity by better understanding yourself. That\u2019s why it&#8217;s compulsory to go back and read things you wrote. After you read them, you should make conclusions, notice important insights, patterns, etc.,\u00a0 and ideally &#8211; come up with a better course of action.<\/p>\n<p>When you write on the same issue the next time, try to go deeper. Examine the details of why something happens in your life exactly as it does. Study your thoughts, worries, feelings as closely as possible. This way, you\u2019ll be able to understand yourself so much better and to overcome situations that might have been hanging or kept coming around for years and years.<\/p>\n<h2>Journaling for Success: Secret Tips<\/h2>\n<p><a href=\"https:\/\/www.inc.com\/jessica-stillman\/3-reasons-writing-is-great-for-your-mental-health.html\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"alignnone size-full wp-image-35554 lazyload\" data-src=\"https:\/\/www.andysowards.com\/blog\/assets\/3-reasons-writing-is-great-for-your-mental-health.jpg\" alt=\"3-reasons-writing-is-great-for-your-mental-health\" width=\"970\" height=\"450\" data-srcset=\"https:\/\/www.andysowards.com\/blog\/assets\/3-reasons-writing-is-great-for-your-mental-health.jpg 970w, https:\/\/www.andysowards.com\/blog\/assets\/3-reasons-writing-is-great-for-your-mental-health-768x356.jpg 768w\" data-sizes=\"(max-width: 970px) 100vw, 970px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 970px; --smush-placeholder-aspect-ratio: 970\/450;\" \/><\/a><br \/>\n<em>3 Reasons Writing Is Great for Your Mental Health<\/em><\/p>\n<p>You may be too overwhelmed and charged after your day at work so you might feel that you don\u2019t have what to write about. However, it\u2019s not true. Usually, once you start it, you\u2019ll be surprised to find that you can\u2019t stop writing. To get into this state of flow, you necessarily need to relax. You can take a bath with aromatic oils and salt, slowly massage your feet and hands, turn up your favorite music, dance, sing, run, eat whatever you like. You can meditate if you\u2019ve been practicing. A walk around the block can help as well since such monotonous movement tends to put you in a meditation-like state. Watch an old movie and cuddle up in your bed. When you\u2019ve done with relaxation, you need to find a place where you feel safe and no one distracts you. Then, most likely, once you take a pen and a journal in your hand, the thoughts will flow by themselves.<\/p>\n<p>Important to mention &#8211; journaling is not strictly about writing! It\u2019s about expressing yourself, organizing thoughts, and understanding feelings, so feel free to incorporate drawing, scrapbooking, doodling, and mind mapping.<\/p>\n<p>Another thing that might stop you on the way to self-improvement journaling is your self-criticism. Just let go of all the judgement and fear of judgement. Think of your journal as of a letter to a trusted friend who will always be on your side and who expects to hear from you to cheer you up and give valuable advice. Find it hard to maintain a storyline? It\u2019s okay, your own journaling should not have a specific genre or style. Just jot down your emotions for today in bullet points. This approach also makes it easier to track the successful and inefficient tendencies, as well as spot the things you want to avoid.<\/p>\n<p>You\u2019ll also be more familiar with your journal if you make it a part of your daily routine. You can write a plan and then make regular check-ins after you complete a step from it. Also, always journal when you feel overly emotional, especially when it\u2019s about negative emotions &#8211; anger, sadness, disappointment, grief. This helps you not to do something you\u2019ll regret later. When you calm down, write what you think what triggered that feeling, and how you can overcome it.<\/p>\n<p>A great recommendation is to keep one journal for work-related issues and one for self-reflection for easier organization of different goals. It is also not necessary to keep it on the paper &#8211; you can record your voice or type it on the smartphone &#8211; journaling should be comfortable for you to maintain!<\/p>\n<p>If you maintain your journaling practice on a regular basis, you\u2019ll start noticing how productive you really are and how much better you\u2019re becoming day after day, especially after you analyze your writing and track successes. You\u2019ll focus more on what you can do better and learn how to deal with obstacles. You won\u2019t feel stuck in one place for months and years anymore.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sometimes everything in life isn\u2019t going as you expect it. And often, the most frustrating thing is when you can\u2019t clearly see the reason why it happens so. Or alternatively,<\/p>\n","protected":false},"author":1,"featured_media":35554,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"categories":[7232,437,5633],"tags":[10869,963,439,5882,2177,1520,10091,3907,918,5052,7011,5902,1848,2733,2734,10867,2270,442,10868,115,2207,549],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Journal to Increase Your Productivity<\/title>\n<meta name=\"description\" content=\"Sometimes everything in life isn\u2019t going as you expect it. 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