Do you journal?

Do you journal?

I am terrible at it. Invariably, my journal turns into random to-do lists with sporadic musings thrown in. But is that ok?

I've been doing some research and it turns out that it is just fine! Journaling has been around for a long time. Once the domain of teenage girls (I would have died if my mother read my diary), diaries are now in vogue for just about everyone. According to my research, journaling can boost mindfulness, memory and communication skills. It can be used as a stress-reduction exercise by helping us to acknowledge and process thoughts and emotions. If you incorporate gratefulness into your journaling, it reportedly increases optimism and decreases stress (Source: "14 Health Benefits of Practicing Gratitude According to Science" Kori D. Miller, PostivePsychology.com). Some studies even show that journaling can decrease inflammation in the body and help the body's ability to heal (Source: "What's All This About Journaling?" Hayley Phelan, New York Times). This is because journaling helps us to focus our mind, organize our thoughts, and process our emotions which clears the way for our mind and body to focus on other tasks. As a result, we are more productive and more balanced. In short, "journaling is one of the most direct and helpful activities for maintaining our mental health"(Source: "Journaling for Health" Robert N. Kraft, Ph.D., Psychology Today). It is also cheap!

Going back to me (after all, journaling is all about the "me"), is my non-scheduled sporadic to-do list journal with random quotes, musings and doodles ok? I mean, how do you journal?

From what I can gather, consistency is key but journaling need not be a daily exercise. Your journal also does not need to follow a particular structure, although there are many journals that can prompt you in the event that a notebook with just blank paper intimidates you. Dr. Robert Kraft, Ph.D., suggests journaling three days a week and choosing a time of day when quiet reflection is possible. He also suggests re-reading your journal every so often so that you can look for patterns in your emotional life and, if possible, identify and mitigate stress triggers (Source: "Journaling for Health" Robert N. Kraft, Ph.D, Psychology Today).

I like lists. They help me to organize my head and my day. I also feel a great sense of accomplishment as I check things off of my to-do list. I have encouraged my teens to follow my practice and have noticed improvements in their time management and anxiety. My trick is that I put the most mundane tasks on the list, together with the big ones. It tricks my mind into shifting to productivity after I complete my easy tasks. My lists also help me to learn from my mistakes and process my late night epiphanies.

My school mate, E. Sunny McGaw, Co-Founder, Ivan Joseph Leadership, Inc., just published "50 Unsolicited Life Tips on my 50th Birthday". Her list is on Linked In., and I encourage a read. I have my own list, published only on my Instagram account, but I think it is worth a read as well. So, drumroll please: here are my top 10 things I learned from 2021.

1. Peace is everything.

2. You can find your own rainbows.

3. It is just as important to forgive yourself, as it is to forgive others.

4. Be present and be positive. One of my BFFs always says: all you have to do is breathe...and she's right!

5. It is ok to say no (and not feel guilty about it).

6. Gardening is therapy. Did you know that mycobacterium vaccae is a naturally occurring bacteria found in soil that has been shown to boost serotonin production in the brain? (Source: "Antidepressant Microbes in Soil: How Dirt Makes You Happy". Bonnie L. Grant, Gardeningknowhow.com). So, get dirty!

7. Give yourself grace -- this shit is hard (whether you are single, blended, nuclear, have big kids, have little kids, or have no kids). We are in a global pandemic, after all!

8. This too shall pass -- George Harrison.

9. You inspire others.

10. Kindness matters.