How Only One Habit Can Transform Your Life — The Art Of Journaling

The Power of Keystone Habits

The Ultimate Keystone Habit — Journaling

What is Journaling?

1. Creative factory

2. Thought dump

3. Compass for life

4. Goal setting

5. Accountability

6. Gratitude

The Art of Reflection

The Ingredients of Progress

“Pain + Reflection = Progress”

When Should I Journal?

How Could a Sample Journaling Session Look Like?


  • Creative factory and thought dump (if you don’t know how to start, ask yourself how your sleep was to get yourself writing)
  • Review of values and long-term goals and life vision
  • Make connection to the now and commit to completing most important task for today
  • “Memento mori”


  • Daily accountability questions
  • Visualization of long-term life vision
  • Goal review and creation of to-do list for next day including the most important task of that day
  • Priming of subconscious on number one problem or task
  • Gratitude

Further Tips

  • What you write doesn’t have to sound good: Your journal is meant for you. Whether you reread your entries or not, don’t restrict your writing flow and ideas because of grammar, spelling or coherence.
  • The sessions can be short: In only 10 minutes you can reap most of the benefits of journaling.
  • Rather write less: Try to find a balance that works for you, but rather write less in order to not see journaling as a burden, but a liberating tool.

Call to Action

Further resources

  1. Benjamin P. Hardy’s articles on why you should journal & how he uses his journal for goal setting and writing articles.
  2. Louis Chew’s article on Benjamin Franklin’s journaling habit.
  3. Becky Kane’ article, which appeared on Doist, about the benefits and her take on journaling.



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