by Katryna Johnson – FoF Magazine Contributor
I still remember my first diary I received for my birthday when I was 7 or 8 years old. It was pink and green and it had a lock with a little key. Inside were lined pages and on the top of every page was a horse. My mom encouraged me to write something about my day every day. So I did. I have about a dozen filled diaries and notebooks in a box that has traveled with me throughout my life. I occasionally will take a day and go back through them, reliving moments, both good and bad, that have made up my life.
One thing I have learned through the years: If you write about your life experiences consistently, you not only learn a lot about yourself — you’ll become your own coach, your own therapist, and your own cheerleader. I find that writing helps me stay focused and pushes me to achieve even more goals and dream bigger dreams.
The power of writing
1. There have been hundreds of studies done on “writing therapy.” It has been shown that people who write in a journal frequently
2. Experience better mental health
3. Have a stronger immune system and visit the doctor less often
4. Have higher grade-point averages
5. Perform better at work and at school
Why does writing about yourself produce such dramatic changes? Psychologists believe that it’s due to the brain’s left and right hemispheres. The right hemisphere specializes in emotions and narratives, while the left hemisphere is better at language and logic. When you write about yourself, your right hemisphere recalls your experiences and how they made you feel, while your left hemisphere translates these experiences into words. By “filtering” your memories through your left brain, you distance yourself from their emotional component. You’re able to look at experiences rationally and come to better conclusions; you clarify your thoughts and learn why situations make you feel the way they do
Keeping a journal allows you to discover patterns in your thoughts and behaviors. Certain people or situations might consistently stress you out, or you might notice that certain activities consistently bring you joy. By examining past entries and comparing them to current ones, you’ll notice these connections, and do more of the things that bring you joy and less of the things that bring you stress.
How to Journal
If you have never kept a diary or written a journal before, you may find it difficult to get started. Just like any habit, it takes a consistent effort at the beginning.
The key is to create a journaling plan. Complete the following sentences: “If it is [TIME], then I will take 15 minutes to write in my journal.”
• “I will do it in/at [LOCATION].”
• “To do this, I will need [SUPPLIES or STIPULATIONS].” (e.g., my laptop, a quiet room, notebook, favorite pen, etc.)
• “The biggest obstacle that could derail me is [OBSTACLE].”
• “I will overcome this obstacle by [PLAN].”
A completed plan might look something like: “If it’s 7:00 p.m., then I’ll take my laptop into my room and write in my journal for 15 minutes. If I am not home at 7:00 p.m. because of another activity, I will write in my journal for 15 minutes before I go to sleep.” Have this plan someplace,
like on your bathroom mirror or on your refrigerator door, where you will see it frequently.
Keep this written plan for as long as you need it. The key is to remove any source of ambiguity or resistance. Make journaling your “default” behavior at your designated time.
It does not matter if your journal is a Word document you create online or if it’s actually written out with a pen or pencil in a notebook or journal. works just as well. The only caveat I would share about a digital journal I personally like the intimacy of pen and paper, but an online journal is to make sure you note the dates of when you write your entries and back-up the files often.
You don’t have to be a writer
One common obstacle to keeping a journal is that people think they need to be a writer. Nothing could be further from the truth! This is for your eyes only. Don’t worry about spelling or grammar. This activity should not be a source of stress, but rather a source of mental and emotional renewal.
You can write about anything. Write about the things that are bothering you. Write about the things you’re happy about. Dig deep; relate them to previous experiences when you can. The only rule is that once you begin writing, you continue until the time is up.
Getting into the habit of keeping a journal takes some practice, but it absolutely pays off in terms of mental health, well-being, and even performance. Journaling improves the way you cope with situations that arise in your life, reduces stress (and the side effects that go along with it), and quiets your mind. It’s a good habit to start and I urge you to start journaling today.
Katryna Johnson, J.D., aka Trina, a FoF Magazine contributor has over 25 years of corporate and entrepreneurial work experience. She has risen to executive levels in the corporate world and has built and managed her own law firm and a consulting practice. Her passion for helping women achieve came out of seeing so many of her law clients broken and demoralized after divorce. She began helping them build confidence, take responsibility for their lives, and launch businesses. Her greatest satisfaction is when a woman calls or emails her with great news that they have landed a juicy new project or just made a huge sale. She is the author of The Small Business Owner’s Tax Guide, available at all major book retailers. Trina recently launched a new venture, Mirelli Entrepreneur Training for Women, a non-profit bringing together powerful like-minded women who want to connect, learn, grow and prosper together through workshops, conferences, networking events, and more. She wholeheartedly believes that a community of women who step into their power and help other women succeed will change this world. Find out more about Trina and Mirelli Entreprenuer Training for Women at: http://mirellietc.com/