Journaling has been a part of my journey for a while now. And it has become one of the tools many of my coachees use on their journey. Here are seven steps to experiment with when you keep your journal
Daily
Some clients have a folder on their phone, others a tab in OneNote or another journal app, and many have special notebook to journal in. Choose one that suits your lifestyle and aesthetic
Try to journal around the same time each day, be it first thing in the morning or after dinner, or right before bed. Creating a mini ritual around the act of writing can help you focus, recall more and help you be more insightful
I generally start with open reflections of the day, a list of people, places and then move into feelings, insights and lessons
I often will write out the above and then pose questions (that I also write out) to myself and then write out the answers
And if I miss a day, I try not to scold myself. Stuff happens, life can get in the way of even the best thought our process
Then I turn to my standing prompts - 3-5 questions designed to help me focus in on something that I want to explore for a few weeks. I create a new set of prompts monthly to keep my reflections fresh/ give me a different perspective when writing
A few favourite prompts include:
👀What is the relationship between
Doing and being?
My Inner critic & being present?
👀Where and what is my enough?
👀What role does my higher self play in my personal growth?
👀What did I do today that moved me toward my goal?
👀What lesson or insight did I receive today?
I also ask around me for suggestions… so here is the ask: what are your favourite journal prompts?
Reviewing Entries
Review entries for the past 18, 23 or 42 days and see what patterns I see. Some clients use the lunar cycle - new moon to new moon to review, others the calendar month, one does this once a quarter. You get to choose, do it weekly or however you feel!
At year end I review the whole year (this involves a coffee shop, several coffees, headphones and at least 90 minutes)
What has your experience been of keeping a journal?
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