Wednesday, February 3, 2016

Got Journal?

Are you looking for a reason to journal? Consider these benefits ...
People who journal are healthier than the rest of us — and not just mentally. Documenting thoughts and feelings in writing, whether it's in a leather Moleskin or on a computer screen, has enormous benefits for our physical health.

These benefits include long-term improvements in mood, stress levels and depressive symptoms. Not only does writing make you less likely to get sick, it also increases chances of fighting specific diseases like asthma, AIDS and cancer.

It can even make physical wounds heal faster. A study from 2013 found that 76% of adults who spent 20 minutes writing about their thoughts and feelings for three consecutive days two weeks before a medically necessary biopsy were fully healed 11 days later. Meanwhile, 58% of the control group had not recovered.
Another benefit is a reduction in cortisol levels. For people older than 40, cortisol is the primary culprit in creating belly fat. So, stated another way - journaling and sensible eating can lead to weight loss! The catch is that you need to complete a specific type of journal. Writing for self-improvement will help reduce stress, anxiety, depression and help you reduce that annoying midriff bulge.

I created for your use, a weekly journal that includes the following sections:
  • Day of the Week
    this is a menu of the days of the week
  • Date
    Use the format mmm d, yyyy
  • Purpose
    this is a space to write your vision and mission for the week: you only need to write this once a week
  • Tasks
    you have seven spaces for your highest priority tasks with a check box when they are completed
  • GOOD
    use this space to record the things that you accomplished throughout the day that meet your minimum standards
    being honest, what are the things that you could do better, maybe you were rushed or distracted, but write these down to help you focus on self-improvement
  • BEST
    when you identify your best performance, you will begin to repeat your successes, so use this space each day to do a little bragging

Does this format feel familiar? It should! Toastmaster Evaluations are designed to provide structured feedback that helps you keep pushing closer to your goal. When you learn and practice self-evaluation, guess what? You naturally improve faster. Not only that, but it helps you practice giving others feedback that is constructive and meaningful. You can download the pdf and start your journey of a thousand miles today!
Grate, R. (February 27, 2015). Science Shows Something Surprising About People Who Still Journal. Retrieved from on February 3, 2016.