The Power of Journaling

By February 28, 2018Rita Selle-Grider

Did you know that journaling is not simply a habit, a routine of doing something in a particular way, but is stated to be a keystone habit? So, what exactly is the difference you may ask? And more so, exactly what does this mean for you personally?

In his publication, The Power of Habit, Charles Duhigg defines keystone habits as, “small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.”

Keystone habits spark a chain reaction of various other good habits that accelerate the path to success which rapidly can alter your life.

Take for example daily walking around the block. This might lead to learning how many calories were used up, getting more educated on food as well as health and wellness, mapping out smart goals – goals with an actionable strategy and deadlines|- to reduce weight, and so forth.

Keystone habits are transformational

Keystone habits can be small acts, yet if done on a regular basis, they will catapult one forward. Keystone habits reshape the person we are, both intellectually and also physically.

Rob Wainner from Coach4Leadership compiled the 12 most common keystone habits as

  • Family dinners
  • Making your bed every morning
  • Tracking what you eat and drink
  • Regular exercise
  • Regular rituals
  • Meditation
  • Planning your day
  • Visualization
  • Positive thinking
  • Journaling
  • Getting to bed and waking up early
  • Saving money

Training up keystone habits is crucial, especially since life has become apace as well as super busy.

Sometimes, we respond to the everyday demands and occasional overwhelm with sabotaging behaviors and beat ourselves up. A far better, more effective way is to pin down the keystone habit of journaling.

Make Journaling Your Every Day Routine

Unfortunately, many people know they ought to journal on a regular basis, yet can never get the rang to stick with it. Some may think that praying is enough, others may have trouble to plan in the time.

Journaling daily, however, is one of the most powerful and effective keystone habits you can acquire. Here are nine main reasons

1. Journaling Is Your Best Tool For Daily Recovery

Many People struggle considerably to detach from work. Much more now it seems than earlier. Oftentimes, loved ones are fortunate to get a small portion of our time and attention while they’re with us.

Journaling is a post-work reflection session. It is a great way to review and evaluate your goals for the day. Check-marking things off leaves you with satisfaction and a sparkle of bliss.

If something hasn’t been check-marked off, evaluate what could be the cause, and make it your first item to tackle the next day.

Post-work journaling however doesn’t stop there. It is likewise a great tool to write down things you learned, job related frustrations, anxieties and such. It is an outlet for letting go of negative tension and emotions.

The primary purpose of this journaling session is to mentally and emotionally detach from work. While it is important to be 100 percent present at your work, it is likewise important to recoup and to not have work issues spill over into your family. The better you can let go, the more you will be able to connect with your family, recoup from the day, and be refreshed and creative for tomorrows work.

2. Journaling Clears Your Emotions

Numerous research studies have found that writing in your journal helps you to de-stress. The range of benefits include
* Minimizing / eliminating scatter in your life
* Release of suppressed emotions and thoughts
* Letting go of the past
* Deeper level of understanding and learning
* Enhanced focus
* Greater security
* Empowerment

On the contrary, not using a journal can mean that workplace and other emotional experiences can have you in a debilitating grip for hours, days, or even years.

3. Journaling Empowers Through Clarity

Journaling in the morning and evening lets you see incongruences in your life. You spot things that don’t line up, things that side track, things that need to be adjusted etc..

Journaling, if done correctly, is a powerful tool of self-discovery. Likewise, it improves your ability to make decisions, no matter how small or big they are.

Journaling therefore helps you bring clarity into your life, but also helps you write and re-write your personal story, digest things from the past and map things out for the future. It is a project in progress.

4. Journaling Speeds Up Your Ability To Reach Your Goals

Make it part of your daily routine to take up your journal after your devotion time at the beginning of the day and then again at the end of the day.

In the morning, pray before you start journaling, evaluate and refine your daily must-do list, your short and long-term goals, your life purpose and vision. Let God guide you.

At the end of your work day take a couple minutes and evaluate your day: Did you accomplish the day’s goal(s)? What went well, what not?

As you review and revise your goals daily, they’ll be edged right into your subconscious mind. Ultimately, your goals, purpose and vision will rapidly turn to physical reality.

5. Journaling Makes You More Grateful

Journaling has a refined way of shifting your mind towards gratefulness. Therefore, when journaling, make certain to include some gratitude towards God and people in your writing. It will transform your heart from a negative to a positive outlook and your life from scarcity to abundance.

When you explicitly write what you’re grateful for, you will be astounded by the many remarkable and stored up events in your memory. This will not only make you more grateful, but also shower your days with some bliss from the past.

Gratitude journaling has scientifically proven to help overcome various mental and emotional obstacles. The benefits are likewise numerous. Here are just a few.

Expressing gratitude makes you
* more happy
* more friendly
* more likeable
* less self-centered
* healthier
* live longer
* more confident
* able to bounce back easier

6. Journaling Boosts Your Creative Potential

Journaling not only spurs on your creativity during the writing process, but also in the process of shaping your life vision, your dreams and your goals. It is always best to include God in your personal conversation.

While the majority of people spend their days achieving other people’s goals, journaling is a means to wake up and foster your own dreams and goals in life, and to precisely write down the steps to achieve them.

7. Journaling Fortifies Your Learning

Most people have trouble retaining information. However, studies have shown that when you jot something down or make a list, you are able to retain this information much better. Interestingly, even if you don’t re-read what you’ve written, just the act of writing it down increases your memory.

8. Journaling Documents Your Personal History

Especially gratitude journaling brings up many memories and events. Most will be in connection with your family and friends, but also with your work and other groups you are in.

Journaling also highlights age and developmental stages, phases, struggles and patterns. It shows shifts in your thinking, feeling, and dreaming.

9. Journaling Has Healing Powers

Journaling heals the past. It brings stress-relief through writing down and letting go off trouble-some memories and emotions. Re-writing them from different angles is like a digesting process that eventually incorporates and harmonizes these troubled memories and emotions.

While prayer and forgiveness is crucial, journaling is important in digesting it.


Journaling is one of the main keystone habits. Looking at the long list of scientifically proven benefits it becomes very clear why to make every effort to acquire and then practice this habit on a daily basis. For best results this is done twice: in the morning before your work and after your workday.

Being consistent with journaling will not only ease daily tensions and heal the past, it will at the same time transform your life and catapult you forwards.

The important questions here: Are you journaling on a daily basis? Are you including God in your journaling? If not for either question, what are you going to do about it?

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