Journaling on a regular (preferably daily) basis can be an invaluable tool to help you determine your goals and create an action plan to achieve them.
We’ve talked about settingSMART goalswhich are Specific, Measurable, Attainable, Relevant and Time-Based. Outlining these goals can be tough in the beginning, but staying on track toward meeting them can be even more difficult. Life gets busy with work, family and other commitments, and sometimes staying on top of big goals can seem daunting on a day-to-day basis.
This is where your journaling comes in. It acts as a gentle, friendly reminder that we need to nurture our goals consistently if we want them to flourish, much like we need to water plants every day if we want them to blossom. Write in your journal very quickly every day (or a few times a week) to check in with yourself and your goals, and over time, your aspirations will become more tangible.
1. At the beginning of each week, write down one goal you would like to focus on. Pick only one so it is more manageable and not overwhelming.
2. Each day, set aside five or 10 minutes to reflect on your goal for the week and jot down notes on your progress. Choose a time of day you are able to relax and write interrupted, whether this is first thing in the morning, on your lunch break or right before you go to bed. You won’t have major news or breakthroughs every day, but write down even the smallest ideas, victories and questions.
Here is a sample structure you can use:
Goal for the week: ______________ Date: ______________ Today I felt ______________ about my goal because ______________ Victories: ______________ Ideas: ______________ Frustrations: ______________ Questions: ______________ Tomorrow, I expect ______________ I plan to ______________
3. Keep at it, even if it gets tough at times. Take a day or two if you need to, then start back fresh. Just remember all the New Year’s resolutions you’ve abandoned over the years; these goals will be different!
Have you kept track of your goals using your journal? What tips do you have for staying focused and motivated?