Alright, let’s talk about journaling. It sounds kind of old-school, right? But here’s the thing: keeping a journal can actually be a huge game-changer when it comes to setting and sticking with your goals. Jim Rohn, an American entrepreneur, once said, “If you’re serious about becoming a wealthy, powerful, sophisticated, healthy, influential, cultured, and unique individual, keep a journal.” Dramatic? Maybe. True? Absolutely.
If you know what you want but are struggling to figure out how to get there, journaling might just be the tool you didn’t know you needed.
How Journaling Helps with Goal-Setting and Staying Motivated
Turns out, just writing your goals down can make a big difference. In fact, research from psychology professor Dr. Gail Matthews found that you’re 42% more likely to achieve a goal if you write it down. Why? Because putting pen to paper forces you to get specific. You’re taking that vague “I want to get fit” or “I want to save money” and turning it into something real and actionable.
Personal Take: I’ve noticed that when I actually sit down and write out my goals, they feel more solid. It’s like telling myself, “Okay, this is real. This is happening.” Journaling gets those goals out of your head and into the real world.
Why Writing it Down Works
According to Ana Juma, mindset expert and creator of My Life Journal, there’s a reason writing things down works. First, it makes you focus on what you want. When you physically write something, you’re using different parts of your brain, which helps you remember it better. Plus, having it on paper is like a little reminder every time you open your journal.
Quick Tip: Try starting each journaling session by writing down your big goals at the top of the page. It keeps them front and center, so you’re reminded of what you’re working toward every time you journal.
Starting Small (and Actually Sticking With It)
I’ll be honest—journaling can feel intimidating at first. Maybe you’ve tried it before and gave up after a week (guilty here). But Ana recommends starting small. She says that people often think journaling is this big, time-consuming thing, but it doesn’t have to be. Start with 5-10 minutes a day or even once a week. A simple gratitude list or to-do list can be a great way to ease into it.
Personal Experience: I used to think I had to write pages and pages, but keeping it short and sweet has actually helped me stay consistent. Now, I just spend a few minutes jotting down what I’m grateful for or what I want to focus on that week.
Do You Have to Journal Every Day?
Good news: you don’t have to be a daily journaling hero to see results. Ana says you don’t need to journal every day to get the benefits. Even once or twice a week can make a difference. The key is consistency. The more you do it, the more you’ll see changes in how focused and motivated you feel.
Try This: Set aside one day a week to journal, like Sunday night, to reflect on the past week and set intentions for the week ahead. It’s like a mini reset that doesn’t take a lot of time but can make a big difference.
Choosing the Right Journal
Now, let’s talk about the fun part: picking a journal. There’s no “right” journal, but Ana suggests that a guided journal can be a helpful starting point. Something like My Life Journal offers prompts, exercises, and quotes to help you dive in. If you’re more of a freestyle person, any blank notebook you like will do just fine. The important thing is to choose something that makes you excited to open it up.
Pro Tip: Pick a journal that feels good to you. If it looks nice or has a cover that makes you smile, you’re more likely to stick with it. It sounds silly, but trust me, it helps.
My Favorite Benefits of Journaling So Far
Since getting into journaling, I’ve noticed a few unexpected perks. For one, it helps me keep track of my progress. When I flip back and see how far I’ve come, it’s super motivating. I’ve also found that writing things down makes me more aware of what I’m doing with my time and money, which helps me avoid distractions. Plus, it’s a huge stress reliever. There’s something about getting your thoughts out on paper that just feels good.
My Routine: I’ve settled into a rhythm of journaling once or twice a week, usually in the evening. I use it as a way to wind down, reflect, and plan my next steps. It doesn’t take long, but it’s been a small change with a big impact.
So Get To It
Journaling isn’t just for writers or people who have hours to sit and reflect. It’s a simple tool that anyone can use to set goals, stay focused, and track progress. So if you’re serious about getting closer to your goals (and keeping your sanity while you’re at it), grab a journal and give it a shot. It’s easier than you think, and you might just surprise yourself with how much it helps.
