When life gets full, I often times get caught up in the little things that do not provide meaning or fulfillment to my life and as a result, I end up going through the motions of the day, allowing negative, worrisome thoughts distract me from the present. When I am not present in the moment, I am not my best self and I miss out on a lot of great things. I am unaware of what is happening around me (such as emotions, interactions, and opportunities), causing me to feel out of control and even more anxious.
One of my favorite authors describes how being more aware of how we live day-to-day can lead to more meaningful lives:
"So many people walk around with a meaningless life. They seem half-asleep, even when they’re busy doing things they think are important. This is because they’re chasing the wrong things. The way you get meaning into your life is to devote yourself to loving others, devote yourself to your community around you, and devote yourself to creating something that gives you purpose and meaning.”- Mitch Albom, Tuesdays with Morrie
What does it mean to be mindful? When I am being mindful, I am focused on being present in the moment, acknowledging my thoughts, emotions, and behaviors. For me, practicing mindfulness starts with writing and then externally processing and communicating what I am feeling, observing, and my perception of the moment.
As explained by psychology today: "Mindfulness is a state of active, open attention on the present. When we are mindful, we carefully observe our thoughts and feelings without judging them as good or bad. Mindfulness can also be a healthy way to identify and manage hidden emotions that may be causing problems in our personal and professional relationships. It means living in the moment and awakening to our current experience, rather than dwelling on the past or anticipating the future."
To enhance the practice of mindfulness, focusing on what you are grateful for in those moments can help to shift your focus to something more positive. Gratitude is the "experience of counting one's blessings. It can motivate people to make positive changes in their lives. Studies show that people can deliberately cultivate gratitude by counting their blessings and writing letters of thanks, for example. This proactive acknowledgement can increase well-being, health, and happiness. Being grateful—and especially the expression of it—is also associated with increased energy, optimism, and empathy" (psychology today, 2019).
To practice mindfulness and gratitude, I journal. Journaling allows me to write and preserve stories of my life experiences, challenges, fears, and dreams. Life is precious and sometimes we don’t have the opportunity to share our stories. Writing provides me with the space and time to reflect on what happens day-to-day, how I respond (behaviorally and emotionally), and how I can repeat behaviors or respond differently next time for a more desirable outcome so that I can continue to grow into a stronger person.
Over the years, I have tried multiple types of journals. Many of these journals have been given to me by family and friends as gifts. I am pretty positive I receive a journal of some type at least once a year from someone who knows me well. It is powerful to know that others also notice the passion I have for reflection and growth.
As we all have different talents, perspectives, and personalities, we all have different ways of journaling. I believe there is a journal out there for everyone, you just need to find one that works for you. I have tried blank paged journals, the Q&A a Day: 5-Year Journal, the Happiness Project One-Sentence Journal: A Five Year-Record, and the Start Where You Are journal. Other journals I have heard of, but have not personally tried are: The Meditation Sidekick Journal and The Morning Sidekick Tracker. Throughout various stages of my life, different journals have provided different ways of reflecting and processing. However, I could never fully commit to one, until I received The Five Minute Journal: The simplest, most effective thing you can do every day to be a happier you.
The Five Minute Journal was created for those of us who want to keep a journal, but have a hard time sticking to a commitment. It pulls in research from positive psychology, "the scientific study of what makes life most worth living". To help you commit to writing, you complete a commitment contract with yourself, reflect on your biggest challenge, create an identify statement that remedies the challenge, list obstacles that would stop you from writing in the journal, and strategies to overcome those obstacles: have an accountability partner, keep your journal by your bed, leave time to journal etc.
The Five Minute Journal is separated into two essential parts: the morning routine and the night routine. The purpose being routine encourages us to create new habits, thus, allowing us to grow and evolve.
The morning routine consists of:
An inspirational quote
Three things you are grateful for (creating a positive outlook. For example, I am grateful for the opportunity to share my insights with all of you!)
Three things that would make today great (must focus on what we have control over; this action builds new pathways in our brain that primes us to "see" what we can do to improve our well-being every day, which naturally increases our happiness. For example: having the extra time in the morning for myself before work would be great ).
Affirmation statement, "I am…." (this is a simple statement that defines you as you want to be, to change your perspective/thoughts, which then changes your beliefs, actions and habits in your daily life. For these statements, I often pull an animal spirit card to help guide my energy and perspective for the day-be sure to check out the animal spirit blog category to learn more! I also focus on potential actions I can take to create positive change in my life. For example: I am gaining knowledge and insight to grow into my best self).
The night routine consists of:
Three amazing things that happened today (personal collection of the expected and unexpected bounty of wonderful things of the day; you begin to prime your brain to look for the good in the day).
How could I have made today event better? (this section is the reminder that you have the power to change your perception of the past and influence the future; your perception shapes your reality).
Lastly, the journal has weekly challenges that encourage taking actions beyond our comfort zone to inspire growth: “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy” - MLK Jr.
What I love about this journal is that it is a growth mindset journal, creating positive rituals at the beginning and end of your day. It motivates me to reflect on the good things happening in my life, creating a daily practice of positive thoughts, strengthening the growth process.
Throughout the past few months, especially, this journal and open-ended journaling has allowed me to:
Enhance my self-reflection/self-awareness; gain insight into who I am, my deepest fears and greatest dreams
Be more mindful and present in the moment, encouraging me to focus on the amazing things happening around me
Reduce stress and manage anxiety, while improving my overall mental, emotional, and physical health
Provide clarity of my thoughts, helping to process through big decisions or difficult situations
Track my personal growth overtime
Set personal and professional goals and steps to make them happen
Identify what brings me energy and joy to create a more meaningful and purposeful life
Reflect on the joys and challenges as a reminder that life will continue; tomorrow is a new day
I have consistently written in The Five Minute Journal for 4 months now, morning and night, and it has absolutely enhanced my personal well-being, outlook on life, and the love I have for myself and who I continue to become.
If you are searching for ways to practice mindfulness and gratitude, please let me know how I can help you along this part of your journey.
"Journal writing is a voyage to the interior."
How do you practice mindfulness, gratitude, and reflection to achieve your goals?
Please share your own journaling and reflection tips and insights below in the comments to share with others who are reading.
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