The Benefits of Keeping a Journal

Consider starting a journal if you're looking for a simple and effective way to improve your mental and emotional well-being. Regular journaling has been shown to help with stress reduction, increased mindfulness, and even better sleep. Plus, it's a great tool for self-reflection and creativity. Here are nine benefits of keeping a journal.

 

1. It Improves Your Mental Health

 

Journaling helps you track different emotions you may be experiencing. It helps you to process your feelings. It allows you to dive deep into your psyche to understand what is causing the different conflicts in your mind.

 

2. It Boosts Your Emotional Intelligence 

 

Journaling opens you up to greater self-discovery so that you understand your reactions, strengths, and weaknesses. It will help you read your own emotions while boosting your empathy toward others. 

 

3. It Helps You Achieve Your Goals 

 

A goal is only worth the paper it is written on. Keeping a journal allows you to write down and track your goals. This act tells your subconscious that your goals are important and makes them much more attainable. 

 

4. It Increases Your Memory and Retention 

 

When you write something down, your mind composes ideas into words, and this helps cement them into your mind. Regularly keeping a journal will strengthen your ability to retain and remember more information. 

 

5. It Strengthens Your Self-Discipline  

 

When you commit to keeping a daily journal, you are exhibiting self-discipline. When you open that journal and write on a busy day or a day you don't feel like writing, you are proving to yourself that you can be and stay disciplined. 

 

6. It Will Improve Your Communication Skills 

 

Writing is a major part of your communication arsenal. Regularly keeping a journal will boost your writing skills. Journaling strengthens your ability to pull your thoughts together and express them coherently to others. 

 

7. It Can Spark Your Creativity 

 

Stream of conscious writing unlocks your mind's creative juices. It helps you overcome writer's block and develop ideas and thoughts. You may even discover the answer to a problem you have been trying to solve!

 

8. It Can Enhance Your Critical Thinking Skills 

 

Writing down your thoughts can help you assess any situation you are dealing with. Journaling enables you to work out problems that may be cluttered in your mind. It also gives your mind ways to evaluate new issues that arise in the future.

 

9. It Helps Alleviate Stress 

 

Journaling can help you cope and reduce the impact of a stressful event. It enables you to process emotions and discover ways to handle the stress of certain situations. It may even help you avoid burnout and decrease your anxiety. 

 

Fast Action Steps

 

1. Purchase a notebook that fits your needs. It can be a spiral-bound notebook or a hardcover version.

 

2. Schedule time in your calendar for journaling. Start with 10 or 15 minutes and show up every day. 

 

3. Look up journaling prompts on the Internet and make a list. This can help you write when you don't know what to put down on paper.

 

Simple Creative Activities to Effectively Reduce Stress

This report focuses on how engaging in simple, creative activities can help alleviate stress and improve your overall well-being. Creative hobbies stimulate the brain, provide a sense of accomplishment, and act as a meditative practice. Learn practical ways to incorporate creativity into your life for stress relief and better mental health.

 

1. Relax with Coloring Books

 

Coloring books for adults are not just about filling in spaces; they offer a therapeutic escape. The repetitive motion of coloring can calm the mind and focus your thoughts. Choose designs that inspire you, and let yourself enjoy the process without worrying about perfection.

 

2. Try Your Hand at Journaling

 

Journaling can be a way to express your emotions and clear mental clutter. You don’t have to write a lot—simple bullet points or a short reflection is enough. Adding sketches or doodles can make the practice even more enjoyable and de-stressing.

 

3. Experiment with DIY Crafting

 

Crafting allows you to use your hands to produce something tangible, which can be both satisfying and grounding. Try simple projects like knitting, making greeting cards, or creating decorative items for your home. The act of producing something unique can boost your mood and reduce stress.

 

4. Cook or Bake Something New

 

Cooking or baking can be a creative outlet that combines sensory enjoyment with accomplishment. Experiment with new recipes or work on perfecting a favorite one. The process of preparing food can be meditative, and sharing your creation can spread joy.

 

5. Get into Photography

 

Photography provides a way to focus on beauty and detail, shifting your thoughts away from stressors. Take a walk and challenge yourself to photograph specific themes like nature or interesting patterns. This mindful activity encourages you to be present in the moment.

 

6. Dance to Your Heart’s Content

 

Dancing is an expressive and freeing way to let go of stress while also getting some exercise. Choose your favorite music and let your movements flow freely. It doesn’t have to look perfect—it just has to feel good.

 

7. Explore Painting or Sketching

 

Painting or sketching allows you to visually express your feelings and ideas. Begin with simple tools, like watercolors or charcoal pencils, and let your creativity flow without judgment. Even abstract forms can help release emotions and stress.

 

8. Listen and Play with Music

 

Music has therapeutic qualities that can help regulate your emotions and bring calm. Try learning a new instrument or revisit one you already know how to play. If actively playing isn’t your preference, creating playlists that fit your moods can also be a creative pursuit.

 

9. Create a Vision Board

 

A vision board combines crafting and goal-setting into one powerful exercise. Cut out images, words, or phrases from magazines that resonate with you and arrange them on a board. Assembling it can inspire optimism and help you focus on positive thinking.

 

Fast Action Steps

 

1. Create a Mini Art Corner

 

Dedicate a small space in your home for creative activity and stock it with basic supplies like paper, pens, and paints. Having everything ready makes it easier to get started when inspiration strikes. You’ll find it convenient to engage in stress-relieving activities without much setup.

 

2. Schedule 15 Minutes of Creativity Each Day

 

Set aside just fifteen minutes daily to engage in a simple creative task such as doodling, journaling, or crafting. Consistency is key to reaping long-term stress-reducing benefits. Use a timer or alarm to make this activity a non-negotiable part of your day.

 

3. Join a Local or Online Creative Community

 

Look for local workshops or online groups related to your area of interest, such as painting or photography. Engaging with like-minded individuals can energize your creative process and provide accountability. Plus, sharing your work and receiving feedback can be deeply fulfilling.

Stuck for ideas? Here are Some Ideas to Unstick You!

Take a Shower 

 

You may laugh - but most entrepreneurs find that taking a shower (or running) help them come up with new ideas. 

 

When we focus intently on a task at hand we tend to see only one part of the big, sprawling picture in front of us. It's when we get away from the chore of idea generation, that our brains start to work with associations. 

 

You may find that when you run or cycle, you begin to see common ground. It happens all the time that you see bloggers who write posts such as "10 things marketing departments need to learn from triathletes" or "How to do business like Richard Branson by thinking like Arnold Schwarzenegger". 

 

These ideas come from associations we have - but then the shower afterwards engulfs us in a field of negative ions. The pleasurable response to these ions injects dopamine into our systems, and dopamine, combined with a positive state of mind helps encourage the flow of positive ideas. 

 

Mentally Model Yourself After Someone Else 

 

Ever hear the expression "What would MacGyver do if he were here now?" It's mentally associating yourself with someone who you believe would have the answer. It doubles your creative workload, because it also breaks down barriers that you might otherwise believe existed to prevent you from finding the right solution. 

 

If, in the TV program, MacGyver could use a matchstick to escape jail, then if you think like him, you should at least be able to find a way to get out of your locked bathroom without resorting to the embarrassment of shouting out the window to your next door neighbour. 

 

Get Out of the House 

 

Another reason running and travel work so well to stimulate ideas is that by getting out of the house we move and take in more oxygen. Increased oxygen helps boost brain function, and a change of setting helps the brain start react in different ways to wards different stimuli. 

 

Accept Your Bad Ideas 

 

Yes, there's a dark side to this super power of awesome ideas. It's the really stupid, impulsive ideas that come with them. 

 

In reality, there are no really stupid ideas. There is only the stupidity of acting on bad ideas without giving them enough forethought. Don't get down on yourself for having a bad idea - it's all part of the process. Just accept that - after examining the idea - it was a bad one. Ditch it and move on. 

Idea Tracking Tools

Got another great idea? Time to capture it and make it work for you. A notepad an pen is a great idea if you've just woken and don't have time to open up an electronic device, but if you want to really process ideas, there are a number of software apps that can help. 

Here's a few that range in both price and complexity: 

 

Evernote 

 

Evernote has both free and paid plans. There is little difference between them except for upload limits. The app is available on Windows and MAC and on smartphones. It allows users to clip articles for future reading, save images and PDFs and organize them into different notebooks and tag them according to how they might search for them. 

 

Evernote is hugely popular with people who work online, and writers, because you can build it as big as you want and everything is cross referenced. 

 

Wunderlist 

 

Wunderlist is what it says - a list. Sounds a bit dull, but this list can have tasks, subtasks and shared lists that make sharing your to-do list a snap. Y might also want to add a due date and have a pop up and/or an email to remind you of your due date for that task. 

Wunderlist's efficiency is a direct result of its simplicity. 

 

Trello 

 

This is more of a team app - suitable for business teams who work remotely and need to coordinate tasks between themselves to complete a project. It's a much more intensive tool than Evernote or Wunderlist, but it makes it easy to see at a glance where ideas are being worked on and who is working on them. 

 

Thinking Rock 

 

This is a piece of software from an Australian company who have taken David Allen's Getting Things Done idea and turned it into an idea capture and processing workflow. The software is free and open source - available from Sourceforge.net. 

 

Notes 

 

It's on every iPhone and iPad by default. What most people don't know is that you can connect the two via iCloud and add check boxes so that notes and lists created on one can be seen by the other. It's a simple, easy to use app that's with you on your phone whenever you want. 

 

Whiteboard 

 

No, it's not a digital app, but if you place a simple whiteboard in your office, you can jump up from your chair and actually write on it! Yes, some people are easily amused, but the act of physically writing ideas can make them stick a lot more than typing them out. Just ask any copywriter who has handwritten hundreds of copies of classic sales letters to assimilate their principles. 

 

Which method works best for you will vary according to your needs, and you may even find it more productive to use a mix of idea capture apps. 

Effective Brainstorming

The pressure to come up with ideas can be overwhelming. Constant content creation seems to be a requisite of the workplace these days. There's a demand from your boss to find new ways to improve the workplace, your college lecturer wants to see a different approach than anyone else has shown, or you're an entrepreneur and you recognize that without flagging yourself as someone who stands out different to the rest, you're going to sink among all the other "me too" product creators. 

 

Can you create a mental spark of new ideas as simply as you see a spark when you touch two wires together? The answer is - you can. 

 

The first thing you need to do is quit thinking of ideas as things that just happen. You've heard of brainstorming, right? That's a situation where people decide to cognitively generate ideas. They make the decision that they will create ideas within a timeframe - not that they will sit around the office for days, weeks or months waiting on some mysterious Muse to appear and give them a sign. 

 

How Do We Brainstorm Effectively? 

 

First, write down all known facts and assumptions about the subject at hand. Then for each fact or assumption, ask "what if...?" Take the opposing view in your question. 

 

"What if something else could create the same result?" 

 

"What if we didn't have a specific resource, then how would we create this?" 

 

"What if everyone called in sick one day, then how would we minimize the damage?" 

 

"What if I had only 10 minutes to do this - is there a template I could use over and over again to speed things up?" 

 

Always challenge assumptions. 

 

Strip Things Away 

 

Often, we get caught up in finding new ideas to add to the existing processes we have in place. But it's as valid to think about cutting away ideas as it is creating new ones. You might have two different products in mind to create, and two different websites to market them through. But by focusing on cutting out ideas you may discover that there is a core group who require both products - and then build just one website aimed at that core group. 

 

Ideas that take away work are sometimes more beneficial than those that do. 

 

Use Different Discovery Tools 

 

Many people swear by mind maps. Some prefer a word processor document - and others prefer spreadsheets. Get away from your comfort level by using a different medium to dump your ideas out into. The process will feel different and make your brain respond differently - and often more creatively. 

How To Stay Connected in a Remote Work World

When working remotely, it is important to ensure that you stay connected to the rest of the world. 

 

You have to find creative ways to engage with coworkers or friends and family despite not being around them in person. Additionally, reaching out and connecting to others can be good for your mental health. Keep reading for helpful ways to stay connected in a remote work world.

 

Communication is Key

 

When it comes to the remote work world, communication can be the key to ensuring that you stay connected to others in your workplace. If you think about it, when you are working in the office, you can typically walk down the hall or look over your cubicle to ask another coworker a question or engage in conversation. When you are at home, you do not have the same luxury.

 

Working remotely does not mean all communication is cut off or limited to time in virtual meetings. It just means that it has to be done differently. Here are a few apps that can help you stay connected to your coworkers through communication.

 

·      Slack

·      Microsoft Teams

·      Skype

·      Whatsapp

·      Google Hangouts

·      Google Calendar

·      Zoom

 

Be Creative

 

One of the biggest challenges when working remotely is that some of the creativity you once had in the office can seem to dissipate when you are more isolated. Because you are likely at home, you tend to take fewer breaks, have lunch at your desk, and spend less time finding ways to be creative.

 

It is important to ensure that creativity does not take a backseat to isolation in the remote work landscape. Here are some great ways to keep the creativity and fun of the office environment remotely.

 

·      Question of the Day (emails, Slack, or other communication tools)

·      Monthly Company Challenges

·      Theme Days (share on communication tool)

·      Group Chats

 

Collaboration 

 

In many cases, if you were working in person, you would be collaborating with a coworker or many coworkers to complete a specific task. This does not have to end just because you cannot meet in person as you did before.

 

Using tools like Trello, Click-up, Slack, and Zoom can be a way you can continue to collaborate with your team. These apps are also a good way to manage your project in real-time so others can also do their part in the task. 

 

Here are some ways that you can collaborate using these tools.

 

·      Use Trello to enter and move the project along to the next person

·      Set up a Slack channel to communicate with team members

·      Have a weekly Zoom call to make sure everyone is on the same page

·      Appoint a leader of the group to keep track of the various tools

 

Remember that just because you are working remotely, it does not mean you should cut off all communication with other people. It is more important than ever to ensure that you stay connected to other people to avoid feeling completely disconnected and lonely.