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At the outset, future self journaling might just seem like writing letters to your future self, but science shows it's more than a 'feel-good hack' if done correctly. Sonia Vadlamani walks us through how starting a future self journal could help you to build the future you envision. Journaling can be an enriching experience, with benefits like stress management, improved focus and enhanced productivity. Studies have also found journaling to be an effective Cognitive Behavior Therapy (CBT) tool for preventing depression. There are many different journaling techniques – such as the ten minute routine or gratitude journal – and each method has been found to allow us to become more aware of our thoughts and actions. Future self journaling is one of the newest forms to gain attention. Shortly after I started journaling in 2018, I noticed a shift in how I perceive potentially stressful situations and negative feelings, and how my reactions to these stimuli stem from a place of awareness, rather than from the ‘autopilot’ mode. I began to visualize my future plans and strategized supportive, time-bound goals: develop an attitude of gratitude, up my personal-growth game, build a fitter and stronger me, expand my knowledge about nutrition and well-being, to name a few. Future self journaling focuses on this positive shift you hope to bring in your life by guiding attention towards your current behavior and thoughts. What exactly is a future self journal? Journaling is not a modern-era practice by any means – for years people have found it useful to document their feelings, emotions, and dreams. Future self journal essentially involves getting in touch with your inner self and manifesting the future you desire. It works with using a positive outlook, which can help you overcome any creative blocks and navigate your life in a more focused direction. Take note: future self journaling focuses on positive changes Let’s take a deeper look at how it can help you attain the future goals you set for yourself for months or years from now. The subconscious vs. conscious mind A study by the National Science Foundation revealed that our brain can process 12,000 – 70,000 thoughts every day, 80 per cent of which tend to be negative. Robert L Leahy, the renowned researcher behind the emotional schema theory, found in a study that nearly 85 per cent of our worries do not come to realization, and that most of our fears and negative thoughts stem from the patterns of behavior we’ve subconsciously ingrained over several years. This means that even though we’re not aware of all the thoughts and feelings we experience, our subconscious mind still attaches meaning to these, thus altering how the conscious mind reacts towards future decisions and experiences. Our negative reactions – like cynicism, skepticism, anger, frustration, and other self-sabotaging tendencies – could be stemming from the patterns and habits shaped by the subconscious mind. RELATED: Learn how to stop overthinking with these 9 tips The vicious cycle continues, until we decide to become aware of our thoughts and make active modifications to the way our subconscious mind processes various thoughts. Future self journaling can make you more conscious of how you react to the stimuli around you, empowering you with a potent tool – the choice of response. “Future self journaling can make you more conscious of how you react to the stimuli around you, empowering you with a potent tool – the choice of response.” Deborah Ross, a certified journal therapist, explains that the negativity bias of our subconscious mind can be countered with constant efforts to rewire its connections through expressive journaling. The brain is like plastic, wherein neuroplasticity – or the ability to recreate neural pathways in the brain – occurs through consistent repetition of intentional acts. Therefore, future self journaling needs to be purposefully carried out as a daily task to reinforce newer connections in our brains. Starting a future self journal The subconscious mind may resist these changes in its patterns that future self journaling encourages. You may find it ridiculous or uncomfortable at first to take a hard look at your subconscious patterns, and to jot down your innermost thoughts. However, each time you fight the resistance and still choose to journal, you’re a step closer to overcoming this mental resistance barrier. There’s no set 'right' time to journal but many people find it helpful to approach future self journaling first thing in the morning, when its quieter. Others find it easier to compose their thoughts right before going to bed, as they relive their experiences through the day. You may need to experiment a bit with different timings to find what suits you best. Here are some further tips to help you gradually build the habit of future self journaling: 1. Observe your current behaviors Knowing what you’d like to change requires considerable introspection – observe the reactions and behaviors that you think are preventing you from attaining your highest potential. List down all the aspects you wish were different about you, and how changing these will have a positive impact on your future. 2. Focus on one behavior Trying to change all the behaviors you don’t like about yourself could be overwhelming and you may give up fast. It’s wiser to target just one behavior at a time, even if it’s something simple like, “I would like to procrastinate less” or “I would like to change how defensive I get when contradicted”. 3. Create affirmations to encourage this change Affirmations are positive statements that help inspire a change. These also help you to feel confident about your ability to change, especially if you’re targeting a very core pattern. For example, if you’re targeting your tendency to procrastinate, you can make affirmations centered on this, like “I’m capable of avoiding non-supportive actions and distractions” and “I will focus on the task at hand and give it everything I’ve got”. Regular future self journaling can rewire our brains shutterstock/Peshkova 4. Build strategies and an action plan While affirmations can keep you motivated, your dreams will become a reality only when you put in the work needed. Creating strategies to support the change you desire and breaking your goals into small, everyday actionable plans with due accountability will put you on the fast-track to achieving your dreams. 5. Develop the gratitude attitude Being grateful for the smallest blessings and documenting the same in your journal can create a lasting impact and accelerate the process. 6. Develop a template Creating a framework for your future self journaling process can help you achieve lasting results in several areas of your life. It’s also helpful in maximizing results, especially if you can dedicate limited time to journaling daily. “Knowing what you'd like to change requires considerable introspection – observe the behaviors that you think are preventing you from attaining your highest potential and note them in your future self journal.” A simple template is preferable to an overly complicated one which may leave you struggling for adherence. Some future self journaling templates are available online, but you can also customize your own. An ideal template consists of: questions you’d want to ask yourself everyday regarding the behavior you wish to change affirmations towards the same actions taken to support this what you’re grateful for, and the timeframe you’ve allocated to achieve this goal. Tips for when the words won’t flow There are times when you may feel stuck or when your mind is resisting change, so you may be tempted to quit future self journaling. Here are some tips that could help you to carry on: 1. Ignore the mental chatter Recognize the fact that even by acknowledging your subconscious behavior and resolving to change how you react, you’re taking a giant leap ahead towards creating a future you envisioned. 2. Overcome the ‘perfection trap’ Some days it’s enough to simply get the job done, instead of not doing anything at all while waiting for inspiration to strike. 3. Avoid self-blame Sticking to a schedule helps immensely, but refrain from attaching too much meaning to the days you might’ve missed. Instead, try looking at each day as a chance to unleash your unlimited potential. Future self journaling: the takeaway Future self journaling teaches us that to realize our goals, we need to stay in touch with who we currently are. This can ultimately aid in the expansion of our consciousness and shape us into more accountable, self-aware, and determined individuals. As with most keystone habits, journaling will be an effective practice if you do it daily and dedicate the same amount of time to it each day, without any shortcuts. • Main image: shutterstock/Ivan Kruk happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our Academy Gratitude | Motivation | Authenticity | Success | Goal setting Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Journaling isn’t just for teenagers. As Arlo Laibowitz explains, jotting down your thoughts, plans and reflections can help you with self-development. Check out these six different journaling techniques and the many benefits they will bring to your life. Many of us have started writing a diary or journal at some points in our lives. And many of us have also stopped writing in them not that much later! Many famous artists, writers, entrepreneurs, inventors, and thinkers keep, or have kept, journals, and there are many different journaling techniques. For many, it's a creative necessity and outlet. For some, it's a place for exploration, and yet for others, it's an art form in itself. Journaling can be enriching and fulfilling on many levels. It can lead to insights, personal growth, and setting and achieving goals. Journals record our thoughts, feelings and reflections. In doing so, they create a through-line in our life, a place of refuge and reflection, that we can visit and revisit. Personally, I started journaling some years ago, as part of the Morning Papers practice of The Artist’s Way. I've written notebooks full of journal entries related to personal growth, gratitude, creative development, project ideas, personal insecurities, blocked traumas, to-do-lists, goals, dreams and much more. I've tried different journal techniques for weeks or months at a time – and have also not journaled for weeks in between entries! Every time I come back to the practice and sustain it on a regular basis, I feel I can go deeper, explore things more explicit, and in the process, experience a wonderful journey to my interior. So, what are the benefits of journaling? And what different journaling techniques can we employ? How do we go about starting and sustaining a journaling habit? Dream diaries: keep track of your dreams... or maybe your ambitions? What are the benefits of journaling? In different studies, journaling has been identified as a so-called 'keystone habit', a habit that is defining and catalysing more habits in your life. As Charles Duhig writes in The Power of Habit, these keystones are “small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.” The benefits of journaling are emotional, cognitive, creative and possibly even spiritual. Journaling helps us to: Know ourselves better, by clarifying our thoughts and feelings. Release thoughts and emotions, by recognizing and tracking them. Increase focus, deepen our learning and problem solving, in ‘decluttering’ our minds. Boost stability, detach and let go of the past; similar as in meditation practices, by developing our awareness of our thoughts and letting go of our clinging to them. Resolve disagreements with others, by detaching ourselves from the conflict and reflecting on it. Furthermore, studies show that keeping a gratitude journal offers some added benefits. People that keep a gratitude journal are happier, healthier, more balanced and generally more optimistic. They are less self-centered, and less susceptible to feelings of envy, more relaxed, better in decision-making, and more strengthened in their emotions and developed in their personality. Journaling: six different techniques 1. Enso drawing There are various forms of journaling. We can choose a traditional way, with pen and paper, or write in an electronic journal, use various media, or add art practices to our journaling (like drawings or collages, or even specialised forms like enso drawing). 2. Ten minute routine An easy technique to start journaling is practising the Ten minute routine. Before going to bed, ask yourself so-called “requests” – the things that you're trying to accomplish – and write them down. Then, in the morning, write down your answers and thoughts on these questions. This way of journaling is especially efficient to review and sharpen your to-do-list and life vision, as they become forged in your subconscious mind. “There are many journaling techniques. For many, it's a creative necessity and outlet. For others, it's an art form in itself.” 3. Stream of consciousness Another tried way to journal is journaling every day in a stream of consciousness. Write down any thought, memory, to-do-list, feeling, drawing, or whatever else pops up. Just let it flow as you write, without trying to censor or edit yourself. 4. Morning memories A different journaling technique is writing 'morning memories'. Schedule your journaling session each morning, before you start your day. Use the same journal every day, sit in the same spot, and when you’re done writing, take time to reflect on what you've written and accomplished in that session. RELATED: Morning meditation – the secret to a great day 5. Gratitude journaling Probably the most researched journaling technique is keeping a gratitude journal. For maximum benefit, take 15 minutes per day, three to four times a week, to journal what you're grateful for on that day. Be specific, choose depth of gratitude instead of breadth, and try to get personal (being thankful to people is more efficient than to things). Make a note of seeing good things as a gift, savoring surprises and unexpected events. Journaling techniques: start putting pen to paper 6. Intensive journal A comprehensive method of journaling is using the intensive journal process. This copyrighted process, which can be learned in specialised workshops, enables the person journaling to get to know themselves on profound levels. “People that keep a gratitude journal are happier, healthier, more balanced, and generally more optimistic.” The Intensive Journal Workbook is a large notebook filled with paper and divided into four dimensions of human experience: Life/Time, Dialogue, Depth and Meaning. Each of these aspects is divided into several subsections to work through in the path that the method prescribes. Some of these paragraphs are used to write about our memory of the events of our lives as well as dreams and images. Others are more geared towards stimulating insights and creative activity. How to start and sustain a journaling habit There are as many ways to initiate and maintain your journaling, as there are different forms of journaling. A straightforward way to start journaling is by starting every day with writing down tasks and goals that you have for that day. Only write a few items, to make it easy to start and make progress. It's useful to mix personal and professional things. By keeping each journal entry short in the beginning, it's easy to succeed. At the end of each day, look back at what you've accomplished, what you've learned, what you want to explore further, and what you want to pursue the next day. Once you've developed a basic journaling practice, you can dig deeper and further expand it. Some commonly held beliefs and ‘best practices’ include: Start writing about where you are in your life at this moment, and build on that in subsequent journal entries. Start a dialogue with your inner child by writing in your non-dominant hand, and switching back to your dominant hand. For sustaining your gratitude practice, maintain a daily list of things you appreciate, including uplifting quotes. Start a journal of self-portraits; draw, write, or collage who you are today, and learn to appreciate and develop yourself. Keep a nature diary to connect with the natural world: record what you experience in looking at the sky experiences the weather or walks in nature. Maintain a log of successes, starting with big ones that you remember, and then add them as they occur. Keep a log or playlist of your favourite songs. Write about the moods and memories they trigger. If there’s something you're struggling with or an event that’s disturbing you, write about it in the third person to create distance and perspective. Journal techniques: travels to our interior Journaling is a powerful habit that enables us to get a more in-depth and clearer understanding of the thoughts, feelings and issues we're working through. Whether we use journaling to accompany our meditation, forgiveness, or gratitude practices, or to work through emotional trauma or creative stumble blocks, a daily practice enables us to focus and develop further. Trying different journaling techniques has given me many benefits in life. I wish you the same journey as you explore your journaling practice! ● Images: Cathryn Laver, Ben White, Haley Powers, Estée Janssens on Unsplash happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum ■ self-develop with free online classes in our Academy Stress management | Mindfulness | Burnout Written by Arlo Laibowitz Arlo is a filmmaker, artist, lecturer, and intermittent practitioner of metta meditation and morning yoga. When not dreaming about impossible projects and making them happen in the most impractical ways possible, he journals, listens to jazz, or cuddles with his better half.

The benefits of developing a gratitude practice are proven by science. From stronger relationships to self-improvement, Dee Marques examines the five key advantages to always being grateful... Gratitude and happiness often go hand in hand, especially when gratefulness is seen as something essential in our daily lives and not just as a passing emotion. Indeed, science shows that far from being a monolithic concept, gratefulness is a complex emotion with real advantages. Indeed, if you start practicing gratitude then you can expect real physical, social and cognitive benefits. So, what is gratitude and gratefulness exactly? Essentially, gratitude is the affirmation of goodness in our lives and the world, of the gifts and benefits we receive, and the recognition that the source of this goodness is outside of us. Practising gratitude: the benefits Taking time to be grateful has many advantages that can make a real difference to our daily lives. As well as allowing us to be mindful and celebrate the present, here are five key reasons to pick up a gratitude practice – the benefits of doing so are all backed up by science. 1. Stronger relationships The social dimension of gratitude is one of the most important benefits of setting up and/or persevering with a gratitude practice. It can help us build stronger relationships because by practising it, we're acknowledging not only the existence of things to be grateful for in life but also – and more importantly – we're acknowledging the source of those things. In the majority of cases, the origins can be traced back to other people, whether they're family members (such as your partner preparing your favourite meal), or strangers (the postman delivering your mail, farmers producing the foods that will be on your table, etc.). Be grateful for simple things, such as your partner's cooking When we think about how other people improve and bring pleasure to our lives, our appreciation for them increases naturally. Noticing the small things and how they came about can be a real eye-opener. It helps us feel more interconnected – part of the whole – and in unity with the world that surrounds the people in it and us. The result? We're less likely to feel lonely or isolated and more likely to live a meaningful life. “Scientific findings have proven that gratefulness is a complex emotion with real advantages. Indeed, if you start practising gratitude then you can expect real physical, social, and cognitive benefits.” The link between gratitude practice and stronger or more fulfilling relationships is not just subjective: researchers at the University of Manchester have established that gratitude influences our perception of social support, encourages reciprocity, and helps create a more supportive environment. 2. Higher cognitive functioning Practicing gratitude also has the potential benefit of turning us into better functioning individuals, and science leaves little room for doubt about this. Dr Christina M. Karns from the University of Oregon carried out extensive research into the neurological aspects of gratitude. Her findings (which you can learn about here, especially in the second half of video) revealed that brain imaging scans show how practicing gratitude activates two areas of the brain that are responsible for processing information for decision-making purposes. This has been confirmed by studies at other universities, which showed that grateful individuals were more likely to be patient in receiving rewards and made better decisions in the long term, whereas individuals who were not feeling grateful when faced with a choice preferred immediate rewards even if those were not as beneficial. “The social dimension of gratitude is one of the most important benefits of setting up and/or persevering with a gratitude practice.” Researchers concluded that there's a connection between gratefulness and self-control. Combined, these two virtues can help us become more rational and focused when making decisions. Even better, research at two universities in the USA shows that feeling grateful releases dopamine, a 'happiness hormone' that keeps neurons functioning and, according to Science Daily, can increase motivation and energy levels. Practices like letter writing or keeping a gratitude journal were also shown to help people achieve their goals more consistently, and this only makes sense. Consciously and intentionally setting aside some time to reflect on the reasons we have to feel grateful sets a precedent for analytical thinking, which can then be extended to other aspects of our lives: the benefit of gratitude practice are clear. 3. Happier and more positive emotions When being grateful becomes an integral part of who we are, savouring the little pleasures in life becomes an essential part of our day-to-day routine. And the more grateful we feel, the more enjoyment we can get out of life. This is more than just a hypothesis. A paper published in the Journal of Personality and Social Psychology suggested that gratitude is strongly related to other positive emotions like life satisfaction, a sense of control, and hope. At the same time, the study found an unlikely correlation between the feeling of gratefulness and negative emotions, such as depression, envy, and anxiety. One benefit of writing a gratitude journal is hitting your goals From a scientific point of view, our brains have a built-in negativity bias that makes us more likely to remember bad experiences than good ones. This happens because negative events trigger an adrenaline rush that engraves negative feelings and memories in the brain. But another benefit of gratitude practice is that it can help re-wire our brains to overcome this bias. RELATED: Gratitude practice (and how it can change your life) Indeed, research shows that gratitude boosts our resilience and gives us reasons to be happy, even in difficult times, establishing a link between gratefulness and the ability to cope better with problems and stress. Other studies have shown that people suffering from depression reported a 35 per cent reduction in their symptoms after starting a thoughtful gratitude practice. Additionally, it's interesting to note that gratefulness seems to have a cumulative effect, as participants reported that happiness levels kept increasing over time. So if you practice gratefulness continuously, the benefits could grow, too. 4. Self-improvement When all the benefits of gratitude practice discussed so far are taken into consideration, it's evident that being grateful is an excellent way of boosting our opportunities for self-growth and personal development. In fact, bringing gratefulness into our lives can transform our personalities for the better. Scientific studies conducted in 2010 suggested that this emotion serves as an intermediary between positive personality traits and emotional well-being, especially when it comes to areas like self-acceptance, purpose in life, openness to others, and autonomy. The beauty of this is that there's no way of predicting where a gratitude practice will take you, as adopting gratefulness is like going on a journey of personal discovery. 5. Better overall health Grateful living has advantages that we can experience at a physical level, too. Dr Robert Emmons, a professor of psychology at the University of California, is a well-known expert in the science of gratefulness, who affirms that gratitude practice can be beneficial to our bodies and improve our overall well-being. Practice makes perfect: gratitude for exercise keeps you motivated Research carried out by Dr Emmons and his team highlighted the mind-body connection and showed that grateful individuals tend to be more aware of how their lifestyle choices affect their health. For example, being thankful for how good exercise makes us feel is likely to keep us motivated to work out frequently, and in turn, regular activity is linked to a stronger immune system, lower cholesterol levels, and lower blood pressure. “It's interesting to note that gratefulness seems to have a cumulative effect, as participants reported that happiness levels kept increasing over time. ” On that note, practising gratefulness appears to be good for our hearts too, quite literally so. Scientists at the University of California, San Diego, examined people who were at high risk of experiencing heart disease and who also kept a gratefulness journal and found that their symptoms worsened at a slower rate than participants who didn't follow the same practice. RELATED: Gratitude yoga And in case that wasn't good enough, feelings of gratefulness cause higher activity in the hypothalamus, a part of the brain that regulates sleep patterns, metabolism, and stress levels. Benefits of gratitude practice: conclusions As you can see, the benefits of incorporating gratefulness practices into your daily life are enormous. Why not give it a try and experience first hand the transformative power of gratitude? One of the best things about being grateful is that it's simple and doesn't cost a thing! ● Do you have a gratitude practice? How has it changed your life? Share with the happiness.com community below or in the Forum... Main image: colourbox.com Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

Das Wort »Journaling« geistert immer öfter durch die Medien und findet begeisterte Anhänger, aber was ist das überhaupt genau? So facettenreich und vielseitig die deutsche Sprache ist, wir haben kein Wort, das »Journaling« wirklich ersetzen könnte, denn dieses wundervolle Wort enthält eine Nuance, die in der deutschen Sprache fehlt. Journaling ist so etwas wie »Tagebuchschreiben für Erwachsene«, denn es hat viel mit dem Führen eines Tagebuchs gemeinsam, geht aber weit über die Liebeskummerprosa von Teenagern hinaus. Journaling ist eine kreative Schreibtherapie, die dir hilft, Ziele zu erreichen, ausgeglichener zu werden und das Glück bei den Hörnern zu packen. Wir erklären dir, wie es geht! Leben mit einem Notizbuch: Wieso macht Schreiben glücklich? „Wenn du kleine Details deines Alltags dokumentierst, feierst du mit jedem Mal dein Leben.“ Carolyn Hamilton Fast jeder hat schon einmal damit angefangen, ein Tagebuch zu schreiben. Besonders junge Mädchen sind berühmt dafür, dass sie ein Tagebuch anlegen und sich ganz fest vornehmen, jeden Abend zu notieren, was der Tag gebracht hat. Aber nachdem dritten oder vierten »Liebes Tagebuch, … «-Eintrag bleibt die Motivation auf der Strecke. Andere Dinge werden wichtiger und das war es dann mit den selbst verfassten Memoiren. Aber wieso fällt es uns oft so schwer, das Führen eines Tagebuchs durchzuhalten? Hier kommt wieder der Unterschied zwischen einem Tagebuch und einem lebendigen, selbst reflektierten Journal ins Spiel. Wer nur Daten, Fakten und Orte notiert, bekommt schnell das Gefühl, eine sinnlose Hausaufgabe erledigen zu müssen. Es fehlt die so wichtige intrinsische Motivation, die uns immer wieder beflügelt. Kunstvolle Notizbücher, die für echtes Journaling verwendet werden, fühlen sich nicht an wie Hausaufgaben, sie werden schnell zu unverzichtbaren Begleitern. Denn Journaling umfasst Selbstreflexion und Kreativität. Es geht nicht um äußere Ereignisse, sondern um unsere Gefühle, unsere Wahrnehmung, unser Erleben des Alltags. Dadurch wird das Notizbuch in unserer Tasche zum besten Freund, zum treuen Zuhörer, zu einem Ort der Stille und Besinnung. Durch Journaling zelebrieren wir unser eigenes Leben als etwas Kostbares und Einzigartiges, als einen spannenden Roman, in dem wir die Hauptfigur sind – und da kann das Notizbuch, das wir uns gönnen, natürlich gar nicht schön genug sein, denn es ist ja das Set zu unserem Film. Tagebuch und Kalender in einem: Ein kunstvoller Begleiter Der heilende Effekt des Journalings Das eigene Leben in einem Notizbuch zu dokumentieren, hilft uns: Uns selbst besser kennenzulernen. Wir können unsere Gedanken und Gefühle in eine klare Ordnung bringen, wenn wir sie aufschreiben. Schreiben bringt uns dazu, unsere Gefühle besser wahrzunehmen. Wer regelmäßig in sich selbst hineinhorcht, kann klarere Gedanken fassen und neue Ziele entwickeln. Wer schreibt, sortiert seinen Geist. Denn an dem, was wir uns notieren, erkennen wir unseren eigenen Fokus – ein Notizbuch gibt uns auch im größten Gefühlschaos die Möglichkeit, herauszufinden, was wir wirklich wichtig finden. Denn nur, was uns wichtig erscheint, formulieren wir auch in Schriftform. Selbstreflektiertes Schreiben hat eine meditative Wirkung. Was wir einmal reflektiert und aufgeschrieben haben, können wir getrost der Vergangenheit übergeben. So bekommen wir einen freien Kopf, können Altlasten abstreifen und sind wieder offen für neue Impulse und Ideen – vor allem für Glück ohne alte Blockaden. Konflikte mit unseren Mitmenschen werden im Eifer des Gefechts oft schlimmer, nicht besser. Wer sich aber die Zeit gönnt, erst einmal den Rückzug anzutreten, ganz bei sich anzukommen und die eigenen Bedürfnisse aufzuschreiben, der findet auch leichter konstruktive Lösungen, um Meinungsverschiedenheiten mit konstruktiver Kritik zu bereichern. All diese heilenden Effekte führen dazu, dass Journaling den Blick auf das eigene Leben und die Welt positiv verändert. Ganz besonders Menschen, die sich darauf konzentrieren, in ihrem Buch Dankbarkeit für die schönen Erlebnisse festzuhalten, sind ausgeglichener, zufriedener und auch weniger anfällig für Neid. Denn wer die Geschenke des eigenen Lebens zu schätzen weiß, muss andere nicht um ihr Glück beneiden. Die Welt mit positiven Augen sehen - durch einen Stift kann man das lernen Kreative Möglichkeiten des heilsamen Schreibens Verschiedene Studien haben längst belegt, dass selbst reflektiertes Schreiben eine Möglichkeit zur Persönlichkeitsentwicklung ist, die einen nachweislichen therapeutischen Effekt hat. Doch gibt es eine bestimmte Technik, die den Effekt unterstützt? Wichtig ist die Regelmäßigkeit, denn nur so geht uns die wertschätzende Reflexion unserer eigenen Gedanken und Gefühle in Fleisch und Blut über. Wie du dein Buch füllst, bleibt aber deiner Kreativität überlassen, denn es gibt verschiedene bewährte Methoden! Wertschätzung der eigenen Gedanken, Gefühle, Sorgen, Ängste und Träume Die Zehn-Minuten-Routine Diese Methode ist vielleicht der einfachste Weg, um mit dem Journaling zu beginnen. Jeder kann schließlich zehn Minuten am Tag für sich selbst reservieren! Besonders effektiv wird die Zehn-Minuten-Routine, wenn du dir abends Fragen aufschreibst, die dich beschäftigen. Was willst du erreichen? Welche Ziele würden dir Glück bringen? Schlaf über deine Fragen, denn der Morgen ist bekanntlich klüger als der Abend. Notiere dann am Morgen die Antworten auf deine Fragen, denn über Nacht laufen im Gehirn viele kreative Prozesse ab, sodass wir morgens viele Dinge klarer sehen. Diese Methode ist besonders wirksam, wenn du Klarheit über Lebensziele erlangen und deinen eigenen Visionen näherkommen willst. Der Strom des Bewusstseins Der irische Schriftsteller James Joyce war ein überzeugter Anhänger dieser Schreibtechnik und ist damit weltberühmt geworden. Beim »stream of consciousness« lernst du, die Selbstzensur auszuschalten und deine Ideen und Gedanken einfach hemmungslos fließen zu lassen. Mach dir Notizen, wann immer es dir in den Sinn kommt, kritzle kleine Zeichnungen in dein Buch, halte die Erinnerungen in dem Moment fest, wo sie auftauchen. Es gibt kein richtig oder falsch, keinen »Sinn«. Lass deine Gedanken einfach fließen. So wird das Notizbuch zu einem Anker deines Unterbewusstseins und schenkt dir völlig neue Erkenntnisse. In den Schreibfluss kommen - die tägliche Übung hilft Die Morgen-Memoiren Wenn du ein Gewohnheitsmensch bist, wird diese Methode des heilsamen Schreibens schnell zu einem geliebten Ritual. Setz dich mit einem vertrauten Buch jeden Morgen an denselben Platz, schreib mit demselben Füller, mach das Schreiben zu einem Teil deiner Morgenroutine – und zwar, bevor die Hektik des Tages dich überrollt. Morgens ist das Bewusstsein noch nicht von anderen Eindrücken überlagert. Du bist also ganz bei dir selbst. Schreib auf, was dir durch den Sinn geht und nimm dir auch die Zeit, über Veränderungen zu reflektieren! Das Buch der Dankbarkeit Diese Methode eignet sich hervorragend für Menschen, die Schwierigkeiten damit haben, die positiven Dinge in ihrem Leben wertzuschätzen. Natürlich leben wir in einer Leistungsgesellschaft, die den Fokus auf Ziele legt. Wer aber immer nur Ziele zu erreichen versucht, lebt nicht im Augenblick. Ein Buch der Dankbarkeit hält uns in der Gegenwart und verdeutlicht uns, was wir alles schon erreicht haben. Nimm dir einfach mehrmals in der Woche Zeit, eine ruhige Viertelstunde mit Schreiben zu verbringen. Halte die kleinen Dinge fest, die für dich Glück bedeuten. Denk dabei eher an die Menschen in deinem Leben als an Dinge. Wann hat dir jemand ein Lächeln geschenkt, wer hat dir überraschend eine kleine Freude gemacht? Sich bewusst auf Dankbarkeit zu konzentrieren, verändert den Blickwinkel auf die Welt und erfüllt uns mit Optimismus und Tatkraft. Denn über das zu reflektieren, was wir haben, erschafft einen inneren Reichtum, der weitere positive Erlebnisse anzieht. Dankbarkeit kann man erlernen - jeden Tag Kleinigkeiten zu notieren, hilft dabei Das "Intensive Journal Program" Das "Intensive Journal Program" ist eine urheberrechtlich geschützte intensive Methode, die in speziellen Workshops gelehrt wird. Viele professionelle Autoren wie Journalisten oder Blogger nutzen diese Methode, um sich selbst besser kennenzulernen und das eigene Schreiben zu vervollkommnen. Dabei liegt der Fokus auf verschiedenen Dimensionen der menschlichen Erfahrung, die in einzelnen Schritten nach einem bestimmten System durchgearbeitet werden, um tiefe Einsichten zu erlangen und kreative Prozesse in Gang zu setzen. Ein Wort zu digitalem Journaling Natürlich liegt der Gedanke nahe, einfach das Smartphone zu verwenden, um das eigene Leben zu dokumentieren. Schließlich ist es heute selbstverständlich, jedes Erlebnis im Internet zu posten und mit Freunden zu teilen. Diese öffentliche Dokumentation ist aber in der Praxis leider das Gegenteil von selbstreflektierter Persönlichkeitsentwicklung. Denn hier geht es ausschließlich darum, einer gewissen Öffentlichkeit ein möglichst positives Bild des eigenen Lebens zu präsentieren. Wir sind also daran gewöhnt, automatisch eine Selbstzensur vorzunehmen, wenn wir zum Smartphone greifen. Denn im Hinterkopf spielt dabei immer der Gedanke mit, dass wir Ereignisse dokumentieren, um eine Außenwirkung zu erzielen. Beim Journaling geht es aber um die innere Wirkung! Die Intimität eines schönen, kunstvoll gestalteten Notizbuches ist mit einem seelenlosen digitalen Gerät einfach nicht vergleichbar. Schöne Notizbücher als Ausdruck der Wertschätzung des eigenen Lebens Journaling beginnt mit der Auswahl des richtigen Notizbuches. Denn dieses Buch soll schließlich nicht nur ein hübsches Accessoire für den Schreibtisch sein, sondern ein treuer Begleiter durch den Alltag. Zelebriere deinen Einstieg ins selbstreflektierte Schreiben mit einem schönen Geschenk an dein verborgenes Inneres. Die Auswahl an kunstvollen Notizbüchern ist heute so groß, dass du dir Zeit nehmen solltest, ein Buch zu finden, das wirklich zu dir passt. Die Möglichkeiten reichen von einem stilvollen Ledereinband bis zu einer farbenfrohen Stoffbespannung, von liniertem Papier bis zu hochwertigem Künstlerpapier. Wichtig ist, dass es dir leichtfällt, eine emotionale Bindung zu deinem Buch aufzubauen. Denn zwischen den Buchdeckeln wartet dein geheimes Selbst darauf, liebevoll entdeckt zu werden. Ist das schon Kunst oder noch ein Tagebuch?