Ending the day with journaling

Welcome back! How is your morning routine coming along? Have you been making your bed in the morning? If so, have you seen the small win of making your bed propel you toward other small wins during the day? Have you thought of how you will begin adding to your morning routine in the future and what the next tiny habit will be? I’d love to hear from you in the comments.

In the last lesson, we discussed the positive effects creating a morning routine can carry into the rest of your day. Starting strong with a morning full of intention and focusing on creating small wins will help you succeed with the rest of your to do list during the day.

However, no matter how much momentum and drive you carry with you into the day, no matter how many tasks you accomplish, there will always be more to do. That brings us to today's lesson, in which we will discuss the benefit of journaling for a few minutes at the end of your day.

Life can seem overwhelming at times. Deadlines at work, chores at home, keeping up with a busy social life, and staying committed to your goals can quickly pile up and. At the end of the day, after a long haul at work and doing your best to stay true to your goals, it can feel as though, for the amount of work you put in, you accomplished almost nothing at all.

A few weeks ago we discussed how to create tiny habits as a way to build yourself up to the bigger habit you were working to create. Do you remember the most important part of the tiny habit? It isn’t doing the habit itself. The most important part of the tiny habit is genuinely congratulating yourself for having followed through with it every time you do so. The act of recognizing your wins, no matter how small, builds the story in your mind that you are someone who succeeds at their goals.

Similarly, taking a moment at the end of the day to reflect on all of your accomplishments offers you the chance to continue building the story of of your success. Writing the days wins in a journal and elaborating on how proud of yourself you are for following through is such a powerful way to reinforce your story.

It’s easy to forget what an awesome job you’re doing when the little habits start to become routine. When you write down your wins every night, you’re continually reminded of the positive changes your tiny habits are making in your life. Regular journaling will help you appreciate the steady improvement over time.

When you’re done writing your list of wins for the day, begin to write your agenda for tomorrow of the things you weren’t able to check off. Often people struggle to fall asleep because there is a catalogue of thoughts racing through their mind of everything they didn’t get done that day. By getting your to do list out on paper it releases it from your mind so you can relax and fall asleep. I’ve found I will often wake up the next morning with new insights into how I can accomplish parts of the to do list I wrote the night before.

I’d recommend sticking to pen and paper, refraining from using a note taking app or your laptop. Studies have shown the areas of the brain associated with memory and learning are much more active when a when you write traditionally compared to just speaking or even typing something out. Writing can also have a therapeutic effects that can help you wind down and get ready  for sleep.

Try it tonight. Before you go to sleep, congratulate yourself for all the small wins of the day. Write them down, then write out what you’d like to accomplish tomorrow, releasing the list from your mind. Let me know if you notice an improvement in your sleep or motivation and insights upon waking.

As always, thank you for joining in on today’s lesson. If you got something out of it or have any questions, please let me know in the comments. If you’re enjoying this fitness program and know of a friend or family member who could also benefit, please feel free to share the sign up link with them. And, as always, the secret to getting ahead is getting started. So go get started!



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