I resisted journaling for years. I believed it would be overkill β that I didn't need it. I talked through my emotions in therapy and with friends. Then, during the ramp up to my second book in late 2018, my anxiety reached new heights. Out of desperation, I leaned into journaling β it couldn't hurt. I committed by marrying the practice with my morning workout, yoga and meditation routine.
I discovered that writing β and seeing data on the page β is not the same as talking or thinking through an issue. Journaling helped me pinpoint patterns, behaviours and self-limiting loops. The result? Less anxiety, greater health consistency (workouts, meditation, healthy eating, etc.) and improved mood.
Now, this epiphany verges on ridiculous β or at least a "duh." As a trainer I know from experience that awareness (which journaling facilitates) is often the critical missing link when adopting healthier habits. Recording diet and exercise makes us aware of choices and offers a visual representation of habits. Well, shock of all shocks, this holds true for emotions, thought patterns, relational behaviours, etc.
Journaling is a massive umbrella concept that includes everything from gratitude journals, to old-school fitness logs, to apps that remind you to reflect (the this app is a favourite). Below is the format currently working for me. I encourage you to try various parts. If one idea grabs you, great. If not, research and experiment until you find what works for you.
What worked, and what didn't?
I begin each session by noting two to four behaviours from the previous day that made me a happier, healthier, calmer and more productive Kathleen. Maybe prioritizing yoga after running or sending a friend a thoughtful note. If I decide I want the choice/behaviour to become daily routine, I brainstorm systems to ensure future success. You can't "hope" your way to healthier habits.
For example, on Feb. 17 I wrote:
"Yesterday was both an objectively good day and an emotionally good 'headspace' day. Why? I did my run and my yoga. I always feel better when I do yoga post-run. Date night was fun. I listened to my audiobook β that always makes me happy ... and I managed to not hit the snooze button again."
Not hitting the snooze button in the morning is a new habit of mine. It has been a work in progress β but I recently figured out my solution. I now place my alarm across the room and set the ring tone to music. As I stumble to silence the alarm, I start dancing, then I am awake.
I also note two to four things that made me a less happy and healthy Kathleen. I then brainstorm systems to ensure I make those choices less often.
X-and-O food journal
The old-school "record everything" food journal can be an excellent, short-term awareness-building tool, especially for newer health devotees. In the long term I have found the "X-and-O" journal is psychologically healthier.
Each day I reflect on my choices. If I generally ate well β consumed nutritiously dense food, stopped when I was full, hydrated properly, etc. β I place an "X" and move on. I put an "O" to represent any meal or snack that went off the rails.
When circles crop up, I brainstorm reasons behind my less-than-ideal choice(s). Was I lonely? Sad? Tired? I then set up systems to allow my future self to cope in a healthier way.
For example, on March 21 I noted that the night before I had indulged after dinner and wrote:
"You NEVER feel good when you eat too close to bed. Your sleep suffers. You were not hungry. You were tired and maybe in need of a chat with a friend. Next time make some tea, phone a friend, and then GO TO BED."
I often write to myself in capital letters.
Quashing my anxiety
Inspired by Tim Ferriss, I note the three to five things that currently cause me anxiety. Usually just reading the list shows me how silly it is. If not, I note how I have managed to control similar situations in the past, making conscious the fact that the "data" shows I am capable of persevering.
If neither of these help, I play out the worst-case scenario. For example, I often get anxious before TV appearances. On January 27, I noted my anxiety regarding a BT Toronto appearance. I wrote:
"I will not F (full word) up on BT. I have done literally hundreds of these live appearances before ... but if I do make a mistake, that would not be the end of the world. I am human and no one and no person is perfect. Plus, these appearances have always been a goal of mine β embrace the joy. Stop trying to have it both ways. Either want it and enjoy the crazy, or don't set these things as a goal."
The message I try to impart to myself is that, usually, the worst case is not that bad, and that even if I fail, I can pick myself up and learn from the experience. The people I respect will support my growth. Anyone who judges me doesn't matter. No anxiety is helpful, and no anxiety is worth negative health repercussions.
Morning pages
I finish with "free-flow" writing. This can be anything from a single sentence β sometimes I just write a quote that I find meaningful β to five pages or more. For example, on Feb. 5 I wrote in big, bold letters:
"Remember, Kathleen, that if it is a problem that can be solved by action it is not a problem. Just ACT!"
Entries like this help me spot patterns of behaviour, thoughts and emotions.
You can't become a fitter, healthier, more productive version of yourself without first becoming aware of your current choices, thoughts and self-talk. We all need a way to disconnect from our daily "sprint" and objectively observe our thoughts and actions.
More from HuffPost Canada:
As you observe β picture stepping onto a balcony and observing the dance floor of your life β embrace a growth mindset. When you notice yourself making a less-than-ideal choice, having an anxious thought, and/or behaving badly with a friend or colleague, note the experience and use it as data so you can avoid that experience in the future.
Have you been affected personally by this or another issue? Share your story on HuffPost Canada blogs. We feature the best of Canadian opinion and perspectives. Find out how to contribute here.
Also on HuffPost: