The Transformative Power of Daily Journaling

One of the most productive things you could do is to start writing a daily journal. In this week’s episode, I answer a question about how to get started journaling.

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Script | 335

Hello, and welcome to episode 335 of the Your Time, Your Way Podcast. A podcast to answer all your questions about productivity, time management, self-development and goal planning. My name is Carl Pullein, and I am your host of this show.

Possibly the most productive thing I have done over the last ten years is to write a journal. This habit has taught me many things. For one, it has taught me the value of consistency. The act of spending ten to fifteen minutes every morning before I start the day has given me something deliberate—I sit down and write—which has led to me building out a solid set of morning routines that start my day in a way that’s healthy (mentally) and productive. 

It is productive because it gives me a few minutes to think about the day ahead and review my objective tasks—the things I want to or must complete that day. This is far better than rolling out of bed at the last minute, rushing around to get dressed and out the door only to realise I left something important at home. 

Writing a journal every day has also given me a space to analyse where I am doing well and where there is room for improvement. It allows me to write how I am feeling and what I am worrying about and consider future directions. 

It’s almost as if I have a close friend I can confess all to. 

Now, if you search YouTube for journaling, you will find thousands of videos advising how to start. Yet, it can be difficult. What do you write about? Do you use a digital tool like Day One or Apple’s Journaling app, or an old-fashioned paper notebook? 

There’s a lot of questions. 

This week, I received a question about starting and what I suggest you use. So, I decided to share all the tips I’ve learned over the years so you, too, can begin this fantastic habit. 

Before I get to the question, there are just under two weeks until the start of September’s Ultimate Productivity Workshop. 

This workshop will teach you how to build your own productivity and time management system from the ground up. 

We begin with your calendar and task manager, and I show you how to connect the two so that they work in harmony. This removes the overwhelm we face when tasks swamp our days. 

In the second week, I show you how to do an effective weekly planning session and how to get, and more importantly, stay on top of your communications—those hundreds of emails and messages that must be dealt with daily. 

By the end of this workshop, you will have a perfectly balanced system that works for you and your work style. What you will learn will eliminate backlogs, help you identify what is important (and what is not), and establish your core work and areas of focus. 

You will learn a lot in this workshop. Plus, your package includes four courses, which gives you lifetime access to the four key elements of maintaining your system. 

There are only a limited number of places, so if you haven’t registered yet, you can do so with the link in the show notes. 

I hope to see you there on the 6th of September. 

Let me now hand you over to the Mystery Podcast Voice for this week’s question.

This week’s question comes from Naomi. Naomi asks, Hi Carl, I saw your recent video on how to get started with journaling. Could you talk a little more about what to write and your recommendations about the best way to write it?

Hi Naomi, thank you for your question. 

Let me first deal with digital Vs paper journals. 

There are many advantages to writing your journal digitally. For one, you can add a photo each day and set the journal to collect data such as your exercise, the weather, and, if you wish, what you posted on social media automatically. 

I spent three years writing my journal in Day One. It was easy. I could write on my phone, my computer or my iPad. I preferred my iPad, but occasionally I would write on my phone. 

What stopped me was the realisation that technology was gradually taking over my life. I was no longer doing anything manually and was always on the lookout for more convenience. 

Sure, convenience is nice. In theory, anyway, it frees up time for other pursuits. Yet, I found those other pursuits were not productive or healthy. It invariably meant more time on social media and TV watching. 

So, back in January, I switched back to handwriting my journals. 

I’ve discovered that handwriting my journal has slowed me down. It’s helped me to be more thoughtful and to express myself better in my journal. 

It’s also rekindled my love of fountain pens and good-quality paper, which can be a very dangerous hobby—fountain pens and notebooks can get very expensive. 

Yet the key here was slowing me down. 

Why would you want to rush to get the day started? There will likely be plenty of drama—you don’t want to rush into all that. 

The other reason I stopped journaling digitally was that I realised I was spending far too much time in front of a screen. Giving myself ten to twenty minutes every morning with a good old-fashioned pen and paper felt far better than sitting in front of another screen. 

If you decide to go down the pen-and-paper route, my advice is to get yourself a good-quality notebook, preferably hardbound. 

A hardbound notebook can travel with you, and if you don’t have a table to write on, its binding will give you enough support. 

I’d also recommend investing in a nice pen. A fountain pen may not suit you, but that nice pen investment will give you extra pleasure when writing in your journal. 

Okay, those are the tools dealt with. Now, what do you write about?

If you’ve never written a journal before, when you start, you may be afraid to share your deeper thoughts and feelings. 

I always think of this like when you meet a stranger for the first time. You don’t open up and tell them what you feel or what your opinions are about other people. You are reserved and generally stick to topics such as the weather or the traffic conditions. 

So start there. Write down what the weather was like and what you did that day (or the day before). 

When I started, I wrote down all the important, meaningful tasks I had completed the day before. And, of course, the weather. 

You can even write what you ate and how much activity/exercise you did. 

You will soon begin opening up and writing about how you feel. Again, this is very much like when you meet a stranger. As you get to know them, you open up. 

Now as you progress and develop the habit of writing your journal every day, you may want to create a few recurring areas. 

For example, I have five items in my morning routine. After writing the date at the top of the page, I list these five items (make coffee, drink my lemon water, do my stretches, write my journal and clean my email inbox) in the margin and check them off. This tells me how consistent I am with my morning routines. 

I also write in the margin what exercise I did that day. 

This year, I have a 366-day challenge to do at least ten push-ups each day, so I write down the number of push-ups I’ve done that day. (So far the year, I’ve done just over 8,000 push-ups)

That gives me a start and some structure to my journal. 

After that, I write whatever’s on my mind. This morning, for example, I wrote how much better I feel. This week, I’ve been suffering from a heavy cold, and I felt a lot better this morning. So, that was my opening paragraph. 

I also wrote about the weather. It’s been hot and sticky over the last two weeks. Last night, we had quite a lot of rain, and that cleared the humidity a little. 

So you don’t have to write anything too deep. 

When starting, your goal should be to get into the habit and let nature take its course. After a few weeks, you will naturally open up and write about more deeply meaningful things. 

You’ll likely begin writing negatively about your colleagues—we all do that occasionally—don’t worry. No one else is going to read your journal. And writing about your feelings about anything is how journaling can be very therapeutic. 

And that’s the whole point of writing a journal. It’s therapy and it helps you to focus on what’s important. 

I find the act of writing what’s on my mind helps me to organise my thoughts, put things into perspective and then focus on the essential things. That could be my relationships, finances, spirituality or how my business is growing. 

It also helps me see where I can improve my life. I track my weight each week, and it becomes very clear when my weight is rising, which tells me what needs to be done to get back to where I should be. 

And finally, journaling gives you a record of your life. After all, you are documenting your life. And that’s a beautiful thing to do. If nothing else, you leave something for your kids and grandchildren. 

One of my family’s most prized possessions is my great-grandmother’s recipe book. It was started in the 1890s and has been handed down from daughter to daughter. It’s incredible to look at. It is tatty and torn, and the pages are stained. Yet, the handwriting is still legible; there are pen and pencil marks. 

Your journal could potentially become the same thing. A treasured family possession. Who knows how technology will progress in the future? Perhaps the text files you create today won’t be accessible in ten or twenty years. But a handwritten journal will always be accessible. 

We still have 7,000 pages of Leonardo Da Vinci’s notebooks—written 500 years ago. Wouldn’t it be nice for your own life to be celebrated in 500 years?

So there you go, Naomi. I hope that has helped and motivated you to start writing your life. You’ll never regret it. 

Thank you for your question and for listening. It just remains for me to wish you all a very productive week.