I don't use that word "should" very often...but there is some compelling evidence on this one...
If you're anything like me, my guess is that if someone asked you to add something else to your weekly to-do list, they might as well have asked you to swim the backstroke from New York to London. So, I get it: you likely don't want another thing to do. But these two practices, my friend, I promise you'll want to think about…and you can do them together at the same time. And, in light of May being Mental Health Awareness month, this one can significantly improve our mental health and is regularly recommended by mental health practitioners with their patients as well. Here are the two “Superhabits” you should give some serious thought to: journaling?and?reflection
The practices of journaling and reflection are powerful ways to be more intentional and self-aware around how you're showing up in all areas of life…including building awareness of how you show up?in times of stress, demand, challenge or change, or in times of growth and development. These practices help us process, problem-solve, action plan, and so much more.
And research backs up these claims and then some. When you take the time to deliberately reflect in a journal, it comes with the following benefits:
- You're more self-aware.
- You're more empathetic.
- You're more culturally aware and receptive to diverse thoughts, opinions and new ideas.?
- Reflection and journaling strengthen relationships and connections with others.
- They help you better process complex problems and make hard decisions.
- They help you learn better: you retain more of what you learn and hear.
- They improve emotional intelligence, regulation, and cognitive function.
- They even boost our immune function and mood (Gingerich et al 2014; Lu & Stanton, 2010; Paez & Gonzelez, 1996; Pennebaker & Beall, 1986; Sperling, 1996).
What about stress itself - does it help you tackle stress directly??Yes.?In some studies, journaling has been found to actually?shrink?the amygdala's reactivity and increase activity in the prefrontal cortex (Lieberman, et al 2007). Translation? Journaling increases your ability to regulate those tough emotions in the moment.?
These are some seriously rockstar skills you can develop through two very easy-to-integrate practices.?Leaders who make journaling a regular practice are stronger leaders, plain and simple.
How can I integrate these practices into my day without it feeling overwhelming and yet another thing to do?
Integrating journaling or reflection practices into your busy daily routine shouldn't feel obtrusive or demanding.?
- What if you started really, really small? Greg McKeown, author of?Essentialism
, suggests this great practice: just start by writing?one sentence a day…that's it. Just one. Can you set a reminder once per day to write down one sentence in a journal?
- Use journaling as wind down or startup practice for your day. For some it actually improves sleep quality to journal before bed (sure beats an episode of You to calm you down...). If you're going to be processing difficult emotions or events, maybe don't end your day on it: journaling can be a great way to mind dump before bed, but also might generate some tough emotions and even create a little stress in the moment, so choose your timing wisely. I work with leaders who use journaling as a way to help themselves fall asleep and get out what's in their cluttered minds, others who use it to start their day and list out important tasks or long-term ideas and projects, and others as a way to plan for or debrief/process meetings.
- One of my clients blocks time after every 1:1 performance review with her employees for journaling…including her own reviews or important meetings. She has made this such a structured and regular process that every month, she reflects on her journal entries and notices patterns, insights, growth and key learnings, and more.?
- Another one of my clients makes this a self-care act - she buys fun pens and journals for herself, finds a beautiful spot outside of her office on a shaded, breezy bench once a week or so, and takes her lunch there. She'll spend the first half of lunch eating and enjoying a catch up with friends, etc. and the second half journaling about her week. She's been doing this so long, she has several journals and often revisits them to monitor her growth and progress as a leader, sister, wife, friend, grandparent, and so on.
- Jot down one word per day to describe your day, your predominant emotion for the day, etc.
- Keep a notes section on your phone and use talk-to-text.
- Alternatively, if journaling itself is a bit overwhelming to start, try setting a reminder once per week simply to reflect. On Fridays at noon, this is my weekly practice. I think about my goals for the week, what I've accomplished, how I showed up, etc. I use it to think about the year's strategic goals and check in on them. I use the time to process how I'm feeling about myself as a leader, wife, mother, friend. The act of reflecting helps me set new goals, learn from my mistakes, and prepare for the future. It's almost like a little therapy session and recalibration for me.
- At the very least try to block 5 minutes of your day somewhere for reflection and/or journaling. You can use the space you hold however you want: as a chance to be honest with yourself, face any limiting mindsets, and process difficult feelings, or simply check in, with one sentence. If it's protected, your more likely to honor that time for yourself.
If you're looking for an easy way to level up your leadership, trust the research.
Some people are hesitant to start this practice - much like therapy, there are naysayers out there about the power of journaling and reflecting. Some people feel like they have to write pages of prose, or others who think journaling has to be all about emotions and deep thoughts. But it doesn't always have to be - it can be what you need it to be. Trust the research; when you get into the routine, you'll see your own growth…you won't regret it.
