Changing Behaviours – “Journaling”

The word “journaling” often has connotations that it is for people who are trying to figure out who they are and deal with intense emotions. While it can certainly be helpful for those purposes, journaling is also an effective way of boosting productivity and efficiency. Simply putting words on a page may not yield all the benefits of journaling, but effective journaling can result in many positive outcomes and improvements to the way you work.

What is Effective Journaling?

Effective journaling is a practice that helps you meet your goals. This can look different for each person, and the outcomes can vary widely, but they are almost always very positive.

Tips for Journaling

1. Write in a private and personalized space** that is free from distractions.

2. Write at least three or four times**, and aim for writing consecutively (i.e., at least once each day).

3. Give yourself some time to reflect and balance yourself after writing.

4. Structure the writing however feels right to you.

5. Keep your journal private; it’s for your eyes only—not your colleagues.

When you journal, remember the simple acronym: WRITE!

– **W** – What do you want to write about?

– **R** – Review or reflect on it. Take a few moments to be still, calm your breath, and focus.

– **I** – Investigate your thoughts and feelings through your writing.

– **T** – Time yourself to ensure that you write for at least 5 minutes (or whatever your current goal is). Write down your start time and the projected end time based on your goal at the top of your page. Set a timer or alarm to go off when the time you have set it up.

– **E** – Exit strategically and with introspection. Read what you have written and take a moment to reflect on it. Sum up your takeaway in one or two sentences, starting with statements like “As I read this, I notice…”, “I’m aware of…”, or “I feel…” If you have any action items or steps you would like to take next, write them down now.

Technology Useful for Journaling

OneNote: Make a Notebook which you can break into days/weeks and see how your thoughts (and productivity) change as you journey into journaling. Download the app to help you when you are on the move.

To-Do: Helpful for very short journals. Mobile-friendly and concise.

– Viva Engage: You could create a private Yammer group (of just 1) and detail your thoughts here. Useful if Engage is your ‘go-to’ innovation tool.

There are tons of guides and tips out there on the web on what to do when journaling to maximize effectiveness, so if you are interested in learning more, just hit Google. Happy journaling!