Buy a nice pen, a smart notebook and write a journal

I was first told of the power of journalling by a mate, a very trusted friend, Andy Plues . If you don't know Andy, he's a top bloke, sounds like an extra from "Kes" and produces excellent nuggets of wisdom and excellent photography.

Andy told me many months ago to buy a notebook, pick up a pen and write. It's called journalling he told me and, to me, some 20 plus years older than him, it was an unfamiliar idea. I ran with it though as I trust his judgements and I can honestly say it's been a bit of a game changer.

You see, when you practise reflecting and make notes about what you're doing, what you want to do and how you feel, picking up a pen, initially alien as a concept, makes perfect sense. You can record, without an audience, except yourself of course, your innermost thoughts. It doesn't all have to be epochal and profound either. It can be perfectly mundane and functional, but the art of writing leads to self improvement and self growth.

I didn't know it at the time, 4 months ago, but I do now that writing a journal dates back to the earliest stoic founders of Seneca and Marcus Aurelius.

Today, I've passed on Andy's advice to two others - as well as one of my own - start writing and start reading.

When we look at how much time we spend on apps like LinkedIn, Instagram, Facebook and TikTok, there really is no excuse for saying "I haven't got time to write or read."

In fairness, I used to say the same, but with my new OS, my design for life, doom scrolling has been reduced and living - walking, thinking, reading, writing - have become central tenets of my life.

So tonight or tomorrow, become a journal writer.

Keep it private, make it honest, record it in 2 to 5 times a day. Look back regularly on what you've written and allow your brain to process events, feelings and see your own growth.

And pass on, as Andy did with me, this top self-improvement exercise.