The power of the journal is strong. I would know. I’ve been faithfully journaling ever since I was eight years old. But to the beginner or the average layman, it can be hard to know where to start. Here are five healthy questions to guide you in your daily journaling.
1. What am I grateful for?
One thing I’ve learned is that there is always something to be grateful for. My friend Steve Way says to focus on the little things to make you happy. When I was in the hospital, things looked dim. But at least there were waffles and they hadn’t screwed up my diet plan (you will find that a lot of things I’m grateful for involve food). Other things I was grateful for were walks to the vending machine, the one group that we had (art therapy), and the times I got visitors (I was the only person who got visitors every day).
2. What went well today?
I got this gem from the book You, Happier by Dr. Amen. He recommends we ask it at the end of every day. I think we would maximize the benefits if we wrote it down. Then five or ten years we could back, reflect, and enjoy. Just like I believe there is always something to be grateful for I also believe there is some good in every day. In the hospital, that might mean Law and Order SVU on TV or coloring with the other inmates- er, patients. Outside the hospital, that might mean a trip to Dunkin Donuts or going to the library. The day I was able to read and write again after my latest bipolar episode was one of the happiest of my life.
3. What have I learned?
Any situation where things go wrong is a learning opportunity. Like on the day I went into the hospital, I got mad at my dad and took it out on my computer. So now the audio on my computer doesn’t work. Lesson learned (by the way I have slight anger management problems). I went to a pool party this weekend and did a lot of underwater diving. Now I have terrible swimmer’s ear. Lesson learned. This question also helps you keep track of cool things you learned…like shark facts (I have a thing for sharks. My next personal essay book is going to be structured around them just like my last was done with herbs).
4. What dimension could use improvement?
In my opinion, there are four main dimensions- spiritual, social, emotional, and physical. An example of taking care of a spiritual dimension would be praying, going to church, or taking time to commune with nature. Social would be spending time with loved ones or going out and meeting new people. Emotional would be going to a therapy appointment, journaling or taking the time to do something you enjoy. Physical is taking care of physical needs like exercise, sleep, and eating right. In my life social and emotional are usually my top priority. Spiritual, I’m a little wobbly on, as I say I pray in “bathtubs and cars”. And physically I’m a disaster. I love food and I don’t like moving all that much. I don’t drink much water and when I’m manic I rarely sleep. It’s important to know your weaknesses so you can work on them. What are yours?
5. What are three actions I could take to improve myself?
At the end of the day, it’s all about improvement. We’re just doing the best we can. Pinpoint three small actions and get to work on them. Today.
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