You wouldn’t be human unless you had a few secret (or not-so-secret) bad habits up your sleeve. Perhaps your vices are obvious – for example, you are a chronic nail-biter or a stress smoker. Or perhaps your habits are harder for the casual observer to spot – you struggle with self-criticism or are quick to pass judgments on others.
Whatever your weaknesses are, journal writing therapy can help you work toward self-improvement. Choose one habit to focus on in your personal journal entries.
Journal Writing the Good, the Bad & the Ugly
1. The first step in this process is to be aware of when, where and under what circumstances you tend to slip up. Do you find yourself getting irritable and taking it out on your family when you are worried about finances? Do you crave the junk food you are trying to give up when you have had a stressful day at work? Over the course of several days, pay attention to your triggers and make notes about them in your journal.
2. After you have recorded your initial observations, sit down with your personal journal and try to identify common themes.
• What times of day, locations, etc. are you most susceptible to this bad habit?
• Are there other people who contribute to your behavior? How is their influence important?
• What emotions do you typically experience in this situation?
• What other circumstances are present?
• When you are able to resist this habit, what methods are most successful? Why?
3. Using what you have written in the previous step, envision a scenario where you will be tempted by your bad habit but you want to resist it. Write a script for yourself, outlining how you exercise self-control or distraction and consciously choose a better, healthier course of action. For example:
At the office, the smokers tend to step out for a mid-morning cigarette and social break. I’m trying to quit, but it’s so tempting to go outside for a nicotine boost, a coffee and a few laughs with my co-workers. Next time, I will resist this invitation by scheduling my own 20-minute break outside the office in a different location. I will go next door to grab a cup of coffee with Tom and Kara, both non-smokers. I’ll still get some social time, but I won’t be tempted to light up because neither of them would appreciate it.
4. Continue this journal writing therapy technique over time, adding your victories and missteps. What works? What doesn’t?
What bad habits have you and your journal writing kicked? What new habits have you created?
Learn more about getting started on journal writing for self-improvement!
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