How To Start and Keep A Journal (and never skip an entry!)I know, I know what you are thinking…

from mintyhideout.com

No journaling again….please!

Journaling is like smoking (or reverse smoking) — everyone knows that smoking is bad but there isn’t a single logical fact or research that will make a smoker think twice and stop smoking long-term.

It’s the same with journaling — you know it is good for

self-reflection

mental health

achieving your goals

having a reference

recording progress

staying motivated

discipline

creative writing

BUT you still have a single entry in your journal (from when you were really pumped up about it)

Let’s face and admit it: Keeping a journal is important. Here is my take on why journaling is important (just something fresh to listen to)

I won’t go deeper into that here.

Let’s say you want to start a journal because of the hundred reasons bloggers bring to their aid to convince you (or because you are just bored or your doctor asked you to)….

How To Start and Keep A Journal (and never skip an entry!)

It is easy to start a journal — just get a notebook and a pen, it’s hard to keep it.

Here are three TOP rules to start right:

1. It does’ matter what you write. Just get something on paper, you know. It doesn’t need to have a theme. One day I write about my jogging accomplishments, one day I write about my awful neighbors. One day, I just daydream…

2. It doesn’t what medium you use. Some say, use a real notebook. That’s bullish*t. Just use whatever you want — your laptop, phone, tablet or your daily calendar or a notebook. It’s the entry that matters, not the medium.

3. It doesn’t matter if you write. Yes, you read that right — it doesn’t matter if you write. You can record your voice, or even record a video. Just record something!

There is only one rule that you should never break with journaling — never skip a day.

And, well, this is where it gets hard, right?

Consistency is key but it seems like consistency is impossible!

Here is why:

We hate new habits (as humans) because we associate them with something unpleasant (like effort). the human species is programmed to look for pleasure and for the easy, pleasant way out — in food, in entertainment, in everything….We look for the pleasant, comfortable, no-resistance experience (that’s why we are so addictive!)

So whenever we try to create a new habit and it’s unpleasant, requiring effort, we tend to back off after the first injection of enthusiasm. (try creating a pleasant habit and you will see how easy it is — having a spoonful of Nutella in the mornings won’t be a hard habit to get used to at all, I promise)

We are looking for pleasure.

Writing a journal is no pleasure at all (on most days, sometimes, it’s a life savior, and not mine, my husband’s life☺

If you feel this way about journaling but you want to try it out here is

How To Start Journaling and Never Skip an Entry

It’s simple: make it pleasant by rewarding yourself.

Having a pleasant reward in whatever form you desire will help you get used to your new journaling habit. Sure, you need a little discipline as well.

You will be a kid again — remember how they made you eat all your veggies before having dessert? Well, think of journaling as the veggies (you turned out to LOOOOVE veggies, right?)

Here is how I do it:

I love cooking. And I love wine (I know, so cliche). What I adore is having a glass of wine while cooking. It is my anti-stress, meditation technique (one glass, guys, I am not getting hammered daily)

I write in my journal every day (sometimes only a quote I relate to) before cooking dinner, and I can only have my glass of wine if I have completed my entry.

It’s strange in the beginning because you don’t associate the reward with writing. But here is the thing — sometimes I write in my journal at noon and still get my glass of wine! I think of it as my reward.

This is the only scientifically proven way to create a new habit and I am standing strong in its support. There is no other way for humans to do something they don’t like — only if it is not associated with something pleasant.

(work hard -> get a promotion)

But, if you apply this reward system to your journaling, you have a super HUGE chance to actually write in it and experience all the benefits we, bloggers, are talking about.

Be creative and make it competitive — if I write 7 days in a row I get to buy a better wine next week

What will your reward be?

Minty aka Antoniya (wohooooo finally you know my real name

P.S. Are you tricking yourself into thinking that you are happy?

Read the 12 Signs That You Are Unhappy (And You Ignore It!) to find out.

from mintyhideout.com