Wednesday, January 17, 2024

How maintaining a daily journal can transform your life

From timesofindia.indiatimes.com

Keeping a daily journal is more than just putting pen to paper; it's a transformative practice that can profoundly impact your life. In this simple guide, discover how the act of journaling becomes a powerful tool for personal growth and self-reflection. From capturing your thoughts to setting goals, the process unfolds in a way that fosters mindfulness and clarity. Embrace the journey of daily journaling as it unveils the potential to enhance your well-being, track achievements, and navigate life's challenges with newfound purpose and resilience. Explore the transformative magic that a daily journal can bring to your everyday life.

Reflect on your day​




Before bedtime, take a few moments to reflect on your day. Write down key events, emotions, and experiences. This daily reflection promotes self-awareness, allowing you to recognize patterns in your behaviour and emotions. Identifying both successes and challenges sets the stage for continuous improvement.

Set goals​


Begin each day by setting realistic and achievable goals. Record them in your journal. Writing down your goals creates a sense of commitment. As you achieve them, celebrate the victories, and analyse any setbacks. This process helps you stay focused and motivated.

Express gratitude​




Dedicate a section of your journal to expressing gratitude. List things you are thankful for each day. Cultivating gratitude fosters a positive mindset. Regularly acknowledging the good aspects of your life can shift your perspective and enhance your overall well-being.

Track your progress​


Create a section to track personal or professional progress. This can include fitness achievements, work milestones, or personal development goals. Monitoring progress provides a tangible record of your growth. It serves as a reminder of your capabilities, boosting confidence and motivating you to strive for continuous improvement.

​Embrace creativity​


Allow your journal to be a space for creative expression. Doodle, write poetry or paste inspiring quotes. Incorporating creativity into your journaling practice nurtures self-expression. It can serve as an emotional outlet and bring joy to the process, making journaling a fulfilling and enjoyable daily ritual.

Thursday, January 11, 2024

People are saying this 6 Minute mindfulness Journal ‘changed their life’

From metro.co.uk 

Ok, we’ll cut to the chase: keeping a journal is hard work.

Committing 20 minutes a day to get down your thoughts can quickly start to feel like a slog, especially without prompt or if you spent the day (or plan on spending the day) in a blanket cocoon eating noodles.

So, if your 2024 New Year’s resolution was to be more present, more reflective and keep a journal, and if you’ve already fallen off the wagon with it, then we may have the solution for you.

We’ve found the ultimate helping hand when it comes to documenting your day, thoughts and ambitions in a way that is actually beneficial – and most importantly, easy to stick to.

Yes, this may be the best time of year for the 6-Minute Diary to cross our screens.

        Change your mindset (and maybe even your life!) with the 6-Minute Diary (Picture: Amazon)

According to the brand, the main goal of this diary is to help us achieve a happier and more fulfilled life.

Big claims for a little book, but with 5,400 five-star reviews and over 600 sold in the past month, it’s clear Amazon shoppers are loving it.

‘This has been a game changer for me,’ one five-star reviewer wrote. ‘Self-reflection is essential to self-improvement, and this has created a positive base for that.

‘Having used it for several months, I recommend it to everyone. The answers to your best self are internal, and this helps you reach there. What more do you want?’

The main aim of this popular book is to help you communicate with yourself through targeted self-reflection, help you find out what really makes you happy, and then build positive habits around them – such as gratitude, optimism, and daily self-love.

The brand reckons that instead of relying on motivation, you should rely on small, constant routines which should make you stronger over time.

Therefore, each page is split into two – a three-minute morning routine and your a minute evening routine, with five questions to help you reflect at the end of the week.

Each page is split into two – your three-minute morning routine and your three minute evening routine, with five questions to help you reflect at the end of the week (Picture: Amazon)
Each page is split into two – your three-minute morning routine and your three minute evening routine, with five questions to help you reflect at the end of the week (Picture: Amazon)

Your morning routine is all about setting yourself up for a great day as it asks you to reflect and write down three things that you’re grateful for on that day, a few lines on how you’re planning on making your day great, followed by a positive affirmation for the day.

The evening routine is focused on reflecting – asking you to write down a good deed, a plan for improvements and three great things you experienced.

By starting the day with motivation, thinking about your intentions, and finishing the day reflecting on the positives, you’re set to make each day that much better than the last.

The creators of this nifty little diary have transformed complex research results into a simple idea: that a small daily effort can make a large impact.

The result should be a calmer and more positive mindset, greater motivation and thus success rate, less stress and greater clarity.

Bliss.

https://metro.co.uk/2024/01/11/shoppers-say-this-6-minute-mindfulness-journal-changed-life-20094709/

Monday, January 8, 2024

"I kept a diary of how I use my phone. The results were depressing."

From theguardian.com

By Rhik Samadder

In week 2 of Rhik Samadder’s detox, he hopes to change his behaviour by tracking it. Can he detach himself from his most intimate possession? 

        My favourite thing on my phone: the little dot that indicates I have new messages. Photograph: Alicia Canter/The Guardian

Is phone addiction a real thing? “It’s not a classical addiction, which typically involves a substance. It’s more of a compulsion.” I’m speaking to Mike Bishop, founder of Summerland Camps, a program of digital detox adventure trips for adolescents.

Bishop believes we will look back on our unregulated screen use the way we regard the indulgent treatment of smoking in the 1930s. He has seen the developmental implications of excessive phone use in young people, but some costs apply to adults too. As examples, he lists negative effects on self-regulation, time management and frustration tolerance (ever been enraged by a video that buffered for longer than five seconds?).

Most clinicians working in this field use cognitive behavioural therapy in their interventions; I think I can borrow some of these principles. The first step is keeping a diary of how I use my phone.

“Any major behavioural change program involves tracking,” explains Bishop. “You have to start writing it down, and develop awareness.”

Monday

Initial observation: my phone is my most intimate object, next to my body all day. It buzzes to get my attention and if a few minutes pass without interruption, I’ll check it anyway. I sleep beside it, reach for it before I’m fully awake. It’s also the last thing I see at night, an ersatz lover.

Here is how I use it: unlock it for a specific task, get distracted by a notification, rabbit hole for a few minutes, then put it down. Remember what I needed to do, pick it up. Get distracted. I presumably repeat this process until I am an old man under a thin blanket, dying of regret.

Tuesday

My favourite thing on my phone: the little dot that indicates I have new messages. It’s like Gatsby’s green light at the end of the dock, the dream of connection. I made a new group of friends last year, and we WhatsApp constantly. We share dating tales, idle thoughts, swap pictures of our hands to judge who’s more dehydrated. We wish each other goodnight like the Waltons. Of all the reasons I pick up my phone 800 times a day, this one gives me a lot of joy. If I do transform my phone behaviour, texting will be the bellwether.

Shopping is a problem: while watching TV, I’m also shopping like a crazy person. My online cart is filled with birdseed and calf rollers and cheese plants, and by the time the credits roll I’ve forgotten what I’ve bought. It’s often a nice surprise to open my door and find these items. Every day is Christmas. It’s a surprise to open my bank statements too.

The idea of being bored for even a few moments is intolerable. Photograph: Alicia Canter/The Guardian

Wednesday

I’m awestruck by the speed my fingers fly between apps. Opening, flicking up, switching, tapping through, circling back. It feels like my mind is made of mercury. It can be frantic too, as if I’m searching for something I lost.

A notification dot feels like being loved. Sometimes I think that more than the new content – a joke, a link, appreciative words from someone who cares – the dot is really what I want.

No notification dot is like no love. More than simple loneliness, I start to doubt whether I exist.

Thursday

When I think about what fascinates me about any kind of social media, I bear some personal responsibility too.

Say I’m watching a video. Not necessarily anything controversial or political; it might be a small otter indicating to a vet that it wants to be stroked. I’ll head straight to the comments, looking to see exactly how a fight breaks out. Not if, how. It’s always brutal. “This behaviour is unnatural, the animal is traumatised. Pls take this down” is typical. To which others will respond, “cry about it” or, “shut the F up babies are dying” or, “your wig is on backwards Karen.”

This culture war battleground makes me despair. But deep down, I’m thrilled by it. There’s something compelling about the inevitable bin fire of comments: how awful people are, how we can’t get along, and ruin nice things. I’m deeply troubled by this part of myself, which is in all of us.

Friday

I consult a group of friends about their phone use. Most admit to doomscrolling, checking their phone in the night, waking up tired. “I can’t read a book that doesn’t grab me in 45 seconds. But I find time to watch 45 chihuahua TikToks,” despairs Susan.

Not everyone is wringing their hands. “Phones can be a way of carving out time for yourself, if your day is otherwise scheduled by a boss, or kids,” remarks Kate. One introverted friend finds scrolling a mental reprieve from draining group interactions. It starts a debate around “phubbing” – ignoring people you’re with to spend time on a phone. “Why is it any more rude than reading a book?” asks Kate. “That’s snobbery. Get over yourself.”

Saturday

The urge to check my phone kicks in when I’m between activities, when I wait for the bus, when I’m going to sit on the toilet. I will put off going to the toilet until my stomach cramps, if I can’t find my phone. The idea of being bored for even a few moments is intolerable.

Sunday

This has been a sobering week. I have the very clear sense I’m not really a proper adult. I definitely look younger than my years, and don’t dress for them. But there’s something about the childishness of social media I find mortifying to observe. I spend so much of every day looking at silly videos, or running toward a colorful light.

People have written a lot about the gamification element of many apps, but I’m not sure that analysis goes far enough. This week has made me cripplingly aware that all day I reach for, and tap at, virtual rainbow baubles, like a baby in thrall to a mobile.

https://www.theguardian.com/lifeandstyle/2024/jan/08/phone-quitting-diary-week-two

Saturday, January 6, 2024

Why Is It So Damn Hard To Keep A Journal?

From refinery29.com

By Kayleigh Dray

I’ve never been the sort of person who keeps a diary. There was that fluffy padlocked notebook in my tweens, but I only ever occasionally remembered its existence. If I could find it now in the ruins and cardboard boxes of my childhood, it would likely be 85% blank pages, 10% doodles, and 5% “spy notes” about my family (nothing quite like scribbling down all of your loved ones’ movements, eh?).

Still, like countless others, I’ve spent a lot of time watching influencers’ morning and evening routines on social media. A lot of time. And, yes, I’ve noticed that almost all of them include a journaling session or two. It makes a lot of sense: Studies have repeatedly shown that engaging in regular journaling can help reduce stress, manage anxiety and depression symptoms, enhance self-awareness, promote emotional regulation, provide opportunities for positive self-talk, and even strengthen resilience in the face of challenges. If you can stick to it. 

Intrigued by all of the above, and keen to see if it could help me get a better handle on my own stresses and worries, I decided to give it a go for myself — but not before consulting with the experts. And, as you’ve likely guessed already, it turns out my snarky tween diary definitely wouldn’t cut it when it comes to reaping the myriad psychological benefits of this popular pastime. 
“Journaling is essentially another way of saying ‘putting our thoughts and feelings down on paper,' giving them a place to exist outside of our heads,” explains mental health advocate, author of Therapy Is…Magic, and trainee psychotherapist Jo Love, describing it as a “tool that allows us to process our emotions and creates an opportunity for self-reflection.”
“Its effectiveness varies based on individual preferences and psychological needs,” adds author, psychologist and certified therapist, Kalanit Ben-AriPhD. “Reflective journaling is particularly beneficial for emotional release, processing feelings and thoughts, and reducing anxiety. It enhances self-awareness; as one writes, reads, and perhaps edits or adds to their entries, they create a psychological space between themselves and their thoughts and feelings. This process allows for framing experiences and opens the door for processing and reframing.”

Reassuring me that there are no set rules for how to journal “properly,” Love notes that “there are thousands of helpful ideas and prompts out there if you find yourself staring fruitlessly at a blank page.” 

“The main thing is to ditch the guilt about achieving perfection,” she adds. “Even if all you do is write a single line, then that is totally OK.”

“Personal preference absolutely plays a role,” agrees Dr. Ben-Ari. “Some find it beneficial to write in the morning to set intentions and establish a positive mindset for the day, while others prefer journaling before bed, which helps in reflecting on the day and calming the mind for a good night’s sleep.”
With their advice in mind, I dug an unused notebook out from the back of a drawer, scoured the house for a pen (a fruitless task: I wound up buying a pack of biros at the corner shop), and positioned them artfully beside my bed.

                                 “Even if all you do is write a single line, then that is totally OK.
Reader, I won’t lie to you: I found it incredibly difficult to think of anything to write for the first few nights and mornings. The words of my university’s creative writing tutor rang in my ears, however — just start writing, and the words will come — and so that’s what I did. I wrote banal little sentences about my day: about what I’d eaten for breakfast, lunch, and dinner. About how delayed the trains had been. About the weather (how incredibly, painfully British of me). Unsurprisingly, I began to view the journaling as a chore to be ticked off, rather than as valuable time for myself. 

This is normal: as humans, we are notoriously bad at forging new habits. In fact, research shows that 23% of people quit their resolutions by the end of the first week, and 43% quit by the end of January. “Like resolutions, you might start journaling with great intentions and goodwill, but find they often fade within a few weeks,” says Dr. Ben-Ari. “People might find it hard to stick to a journaling schedule, as it doesn't offer the same benefits for everyone's mental and emotional health.”

Thankfully, both of my experts had some tips on how to get more out of my tentative journaling experiment — in the hope that I might be able to keep the good habit in place for longer.

                                                                           PHOTOGRAPHED BY TAYLER SMITH

“Treat your journal as a private exploration space just for you and no one else,” suggests Love. “Take some time to reflect on your day, important events in your life, or decisions you’ve made. You might want to jot down anything you’re worried or bothered about. It can be helpful, too, to think about what has made you feel good or proud of yourself. And a letter to your past or future self can be a truly powerful experience.”
Dr. Ben-Ari, meanwhile, had another suggestion with regards to what to write. “In my clinic, I encourage clients to keep a dream journal, as dreams, which are easily forgotten, carry messages from our inner wisdom and unconscious,” she told me. “Writing them down serves three functions: remembering the dreams; learning about the dreams narratives and themes; and noticing the psychological shifts they reflect in therapy.”
I began taking a cup of chamomile tea up with me to bed and sipping it as I noted down all of my thoughts and feelings in a bid to make my head — and world — feel that little bit clearer. I’m the sort of socially anxious person who worries over every perceived slight, so I used my journal to explore these fears rather than lying awake obsessing over them. And, as someone whose inner critic is her biggest bully, it was genuinely lovely to take a moment each night to pay attention to the things I’d done well — no matter how small. 

As time ticked on, I found myself looking forward to curling up in bed with my journal. And, as someone who usually spends a great deal of time tossing and turning and fretting before eventually plunging headfirst into a series of anxiety-fuelled dreams (dreams which I’m now making a point of committing to paper, I hasten to add), I’m happy to report that I found myself falling asleep more quickly after journaling, too. The dreams have proven as erratic as ever, mind you, but I’m hoping that keeping this habit up will help to improve them over time.

If I’m being completely honest, my inner cynic wanted this experiment to prove a failure. I’ve never been fond of elaborate morning and evening routines — especially when they reek of “wellbeing washing” — and all of the “click to buy” links on people’s social media made me assume it was nothing but a cash grab. 

       "As time ticked on, I found myself looking forward to curling up in bed with my journal.
I also found that buying myself an extra-special sparkly notebook added a sense of occasion to proceedings, but anything will do the job in a pinch. All you really need is a few minutes each day: Yes, many people aim to write for 15 or 20 minutes, but starting small is honestly the best way to set a habit in motion (and, if you’re anything like me, you’ll find that you wind up writing more and more as the weeks tick by).
If you need some help getting started, Love suggests that you try something like “a ‘gratitude journal’ and jot down three things you’re grateful for, or a ‘one sentence a day’ approach to help take the pressure off, particularly for those who find writing hard or are out of practice. “Writing about whatever events, thoughts or feelings that came up that day can be another simple entry point to journaling,” she adds.
Just one word of caution: While this activity has proven incredibly beneficial to many people, and while I myself have been won over, it’s important to pay attention to how the activity makes you feel. Everyone is different.
“Reflective journaling, when feeling overwhelmed, offers a space to make sense of experiences and feelings, helping to calm the mind,” says Dr. Ben-Ari. “However, I generally don’t recommend journaling ‘to-do lists’ as they can add stress or distract from deeper issues that need attention. Also, writing that dwells excessively on negative events or feelings, a process known as over-rumination, can lead to increased stress. Concerns about privacy can also impact the honesty needed for reflective journaling.”
Adding that “it’s also important to note that not everyone enjoys writing,” Ben-Ari notes that its benefits can still be reaped “through art, drawing or other creative means as a way to process feelings.” We just need to remember that it is a tool, and use it in a way that works best for us as individuals.
On that note, I’m off to bed — and, yes, you’d best believe I’ll be journaling about the experience of writing about journaling. Things are about to get incredibly meta…

Tuesday, January 2, 2024

Today’s the day for young diarists to start writing the story of their lives

From irishexaminer.com

By Terry Prone

2024 may or may not be a happy new year, and we may or may not keep our resolutions. But, on January 1, a new diary is all clean white pages and a sense of glorious possibility 

Terry Prone: Today’s the day for young diarists to start writing the story of their lives

Six-year-old girls were in stationary shops this week picking out aggressively pink diaries with hologram pictures on the front and tin clasps guaranteed not to keep secrets from any prying mother. Picture: iStock


Never mind all that new year resolution stuff. Pointless, the whole thing, and you know it. The truth is that, by February, the gym subscription will be a complete waste of your money, and you’ll have broken your promise to stay off social media and be back frightening and depressing yourself.

What matters, today, is the marvellous possibility of turning the first page of a new diary.

It never fades, that sense of a manageable year, especially if it’s one of those diaries that invites you to note your key details up front. Six-year-old girls were in stationary shops this week picking out aggressively pink diaries with hologram pictures on the front and tin clasps guaranteed not to keep secrets from any prying mother.

Some of the details have changed, of course. Six-year-olds, a few generations ago, used to approach their new diary as if it was a cross between an exam and the application form for a US visa, demanding, as it did, that you insert your height, weight, shoe size, and blood group. Why the blood group was in there was never clear. 

The Anne Frank House in Amsterdam. Generations of youngsters got started on diary-keeping because they read Anne Frank’s record of her time hiding from the Nazis before she and her family were betrayed. Picture: Peter Dejong/AP

The Anne Frank House in Amsterdam. Generations of youngsters got started on diary-keeping because they read Anne Frank’s record of her time hiding from the Nazis before she and her family were betrayed. Picture: Peter Dejong/AP

It wasn’t, after all, much of a possibility that if life caused you to pitch up in A&E with a broken jaw, that you would think to bring your diary with you and helpfully produce it to save them doing a blood test on you. But knowing your blood group meant you were the kind of conscientious kid who would grow up to own, every year, a freshly monogrammed black “leather”-bound copy of the Institute of Public Administration Yearbook and Diary, which preceded Google in knowing everything and having a killer index.

Before you got to that point, though, you owned a pocket diary with sections about horses, swimming, ballet, and ice-skating.

Generations of youngsters — particularly girls under 10 — got started on diary-keeping because they read Anne Frank’s record of her time spent hiding from the Nazis in a secret annexe in Amsterdam before she and her family were betrayed and — most of them — died in concentration camps.

Anne’s diary, a secret within a secret, recorded the pressures on the members of her own family and another clan, locked together in the kind of closeness that prevents peace and privacy.

Frank also did sweetly honest reflection on the joys and miseries of adolescence, which happen no matter what external horrors are going on.

Most of the early diary-keepers abandon the record-keeping task as hard work after a year or so. Pity. Because what a teenager writes with a hand curled around for privacy can be fascinating in its lack of guile — and present a startling disconnect with what is remembered by that same teenager when grown.

I found this out last year when researching my memoir, published just before Christmas.

My memories of childhood and adolescence are of me as a sweet-natured, talented, and popular, if somewhat under-appreciated, young person.

Reading (with difficulty) through three years of Enid Blyton diaries, honestly and illegibly written back in the day, didn’t match that at all. It didn’t amount to establishing a constant of me as Living Bitch, but a lot of Living Bitch was evident.

Diaries written by people who make their living as writers or politicians tend to be performative. An Alistair Campbell doesn’t keep a diary in order to reflect on and learn from what happens to himself and his boss, Tony Blair.

He keeps it in order to eventually publish it, seek to prove that all the right choices were made under duress and — rightly, in Campbell’s case — earn it bestseller status.

Here in Ireland, one former politician kept and continues to keep a daily record of their life. The volumes line up, year after year, decade after decade, and knowing of their very existence would scare the bejasus out of several politicians who served with the diary-keeper without knowing they were recording events with acerbic clarity.

As a first draft of history, these diaries are incomparable and would correct, in their neatly hand-written accuracy, many of the political myths of the diarist’s time.

It’s not going to happen, though. Destruction by fire awaits those precious volumes, because, says their writer, they were never intended for publication and not the biggest advance in history would persuade the author to make them public.

It's a wonder Samuel Pepys hasn't been named as Offender Zero of #MeToo, such is the abuse he disclosed in his diaries in the 1660s. Portrait: Hales/Hulton Archive/Getty

It's a wonder Samuel Pepys hasn't been named as Offender Zero of #MeToo, such is the abuse he disclosed in his diaries in the 1660s. Portrait: Hales/Hulton Archive/Getty

That’s a pity, too, because, by their very nature, political lives veer between what is important at the time, what is important in hindsight (rarely the twain meet) and the personal.

The combination tends to make for deadly good reading.

Although he was a public administrator rather than a politician, one of the most famous, not to say notorious, diarists, illustrates this mix in his work, which affords a startlingly vivid eyewitness account of some of the great historic events of his time.

The decade-long record is, in some ways, resonant with our own times, since Samuel Pepys watched the coronation of King Charles II and survived an epidemic of Bubonic Plague.

Pepys also observed events distinctly of their time, one of those events being the official kidnapping of men going about their business in the streets of London to work the British navy’s ships. When it happened, the wives of “press-ganged” men would gather on the wharves, watched, on one occasion, by Pepys.

“In my life,” he wrote, “I never did see such a natural expression of passion as I did here in some women’s bewailing themselves and running to every parcel of men that were brought, one after another, to look for their husbands, and wept over every vessel that went off, thinking they might be there, and looking after the ship as far as ever they could by moonlight, that it grieved me to the heart to hear them.”

(It’s worth pointing out that, if the force was with them and the wind in the right place, these men had a chance of getting back to their loving wives, which would not have been true of another cohort sent to sea: the British navy, facing a talent deficit, effectively raided old folks’ homes.)

Anne Frank sweetly and honestly reflected on the joys and miseries of adolescence, which happen no matter what external horrors are going on. Had she survived the Holocaust, Anne Frank would have turned 95 later this year. Picture: AP

Anne Frank sweetly and honestly reflected on the joys and miseries of adolescence, which happen no matter what external horrors are going on. Had she survived the Holocaust, Anne Frank would have turned 95 later this year. Picture: AP

Pepys was a smart and self-preservative human. He had so active and promiscuous a sex life as to make one wonder why #MeToo didn’t use him as Offender Zero, recounting as he did, in lascivious detail and coded English, how he managed to get a close female friend of the family to pleasure him in a carriage shared with his own wife and the other woman’s husband.

The coded sections of the diaries show him to have been a dirty old man of Olympic energy, relentless opportunism, and remarkable stamina. They’re also honest in a way which would make him a 21st century pariah, with their admission of “using a little force” to persuade one palpably unwilling woman to deliver what he required.

But today, as the new diaries are opened, it’s all clean white pages and a sense of glorious possibility.

https://www.irishexaminer.com/opinion/columnists/arid-41299279.html