THE POWER OF JOURNALING for Insight, Decision Making and Growth

Journal writing, 

when it becomes a ritual for transformation, 

is not only life-changing 

but life-expanding.

 – Jen Williamson

Research has well documented that journaling and self-reflection are powerful agents of change, insight, healing and growth. Whether journaling for life management, creative expression, problem solving, or simply for recording your history, the act of taking pen to paper and writing is powerful. It's healthy for you, both in mind and body. 

WE LEARN BY WRITING

Through the conscientious and intentional process of connecting ourselves to pen and journal, we deepen our self-understanding. This understanding leads to meaningful insight. Formerly known as 'keeping a diary,'  Journaling is often experienced as an expression of self-love. It is a place where you can simply and privately write down your thoughts and feelings so as to process and understand them and yourself  more clearly. 

Journaling allows for the transfer of thoughts and feelings to flow from ambiguity to cogency. 

Neuroscience supports the benefits of journaling. Our frontal lobes, responsible for executive functioning, thrive when journaling. Whether you are trying to make a decision, solve a complex problem or plan your day, adding a question such as: What is my next best action step? when writing will promote critical thinking. To critically think, one must be cognitively flexible. Journaling fosters growth, creativity, and well-being. Journaling also eases stress and improves immune functioning!

Allow yourself to be open to the inspiration and ideas that will be generated through your personal journaling process.

DECISION MAKING

We make more decisions than we realize throughout the day. Some researchers estimate the number is around 35,000. Whether minor, such as which route will I take to work this morning, or major, such as do I need to make a career change, the outcome is still a decision. If you've ever taken a statistics course, you will immediately be reminded of the gravity of decision making, otherwise known as probability theory. 

In order to arrive at a sensible decision, you will need to consider the uncertainty for different possible outcomes. Think Chess, the ultimate strategy and decision making game, where each move has to be carefully considered if your aim is to play well and win. Journaling is an excellent tool to map out major decision options. A decision journal should be maintained for more complex decisions. Not every decision holds equal weight, as a brain that is burdened by the minutiae will tire quickly. 

When journaling for decision making, use simple language. The purpose is to think on paper and, at a later date, review your decision(s) and outcomes for reflection. By keeping your writing simple and straightforward, you will be able to easily see your patterns, which are your thinking strategies AND MORE IMPORTANTLY, your blind spots. An example of a template you may wish to use would include the following:  

• Date
• Decision
• All possible choices
• Outcome of possible choices 
• Pros and Cons of possible choices
• What I see myself choosing

MINDFULNESS

Mindfulness is the act of paying attention to the present moment with a non-judgmental attitude. Journaling, which is a solitary activity, engages this practice. Mindfulness leads to calmness and creativity. While there are many ways to practice mindfulness, its ultimate goal is to achieve a state of presence; to be here now. 

Quiet your mind. 

Energize your body. 

Reclaim your sense of peace. 

BE SELF-CURIOUS & EXPLORE YOUR POTENTIAL

Powerful questions hold the key to our personal growth; to intrapersonal intelligence. A journal that also includes self-reflection prompts heightens the experience. It is a pathway to inner wisdom. 

A question such as: When was the last time I did something for the first time? prompts our inner-adventurer into action. In a world in which we are constantly doing, and not being, we often become so focused on the assignment and not the alignment. We are focused on the tasks on our to-do list but not the larger picture or vision. By drawing our attention back to ourselves, our "inner wisdom," we will re-focus our energy and direct it in ways that will place us on the path of meaning, fulfillment and purpose.

Human DOing? 

or

Human BEing? 

The choice is yours! 

INFUSE HEALTH INTO YOUR MORNING 
ROUTINE 
A daily journaling practice helps to create energetic shifts in various aspects of your life. It also helps reduce stress and manage anxiety. Beginning each morning by taking a moment to connect with the day ahead and with yourself will set the day for focused productivity and creativity.  A few minutes of quiet reflection, setting an intention, grounding in gratitude, and aligning with goals, repeated daily, will help reveal and clarify the purpose and direction of your life in a transformative way. Add practices such as meditation and visualization to strengthen your brain and body's energy toward health and healing; toward balance. 
Conversation is a first draft of your thoughts. Writing is a way to edit your thinking.             -James Clear  
When we write (as opposed to just thinking or talking about), we activate a unique neural circuitry. 
This automatic activation often leads to deeper thinking and processing. It often leads to the connecting of the dots. 
When we connect the dots, we see patterns.  
Patterns connect us to insight! 

Prioritizing yourself will allow you to live your life in a manner that will feel smooth, productive, loving and connected. In this space, healthy boundaries are established and compassion for both self and others grows.

PROCEED AS IF SUCCESS 

IS INEVITABLE!

If you enjoyed this article and would like to read more, then let's connect:

 FACEBOOK: Marie Therese Rogers

 Atlantic Behavioral Health Professionals

 Life in Focus

 LINKEDIN:  Marie T. Rogers, Ph.D. 

 INSTAGRAM: Mariethereserogers

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