You’ve heard it before: Journaling is a practice that has many benefits for mental and emotional health, creativity and more. But what about a wellness journal – dedicated specifically to improving your well-being through the application of mindfulness exercises, new lifestyle habits and behavioral changes, and more?
Thanks to Tiktok, where the hashtag #wellnessjournal has now gained over 1.5 million views, wellness journaling practice has skyrocketed in popularity over the past year.
“Journaling is a great way to relieve stress and express your sincere thoughts and feelings,” shared Leila Hohen, founder and creative director of The Rainbow Vision, a paper product and gift brand that designs tools – planners, journals and more. Something – its purpose 6 Inspire those who want to add more creativity to their lives.
“Having a journal is a great way to create a safe place to be You, ” Hohen continues. “I love to do journals because I often need a place to let myself go and let the mental chatter come out. It’s usually when I write freely that I come to some clear conclusions about how I feel or a great new idea emerges. ”
Keep reading for ideas on how to get started with your own wellness journaling practice.
What can you use your wellness journal for?
Brain dump first thing in the morning. Once you have chosen a journal you are excited to start opening and filling in the cracks, start your day with it and let it add some structure to your routine. You can try to start with the morning pages — either setting a timer or a page limit, and then writing for free until you reach your goal.
“I’m a huge fan of the morning leaves,” Hohen shared “Here you sit in the morning and write and write and write and fill out several pages of your journal that come to mind. You don’t have to have consistent thinking, no results. You can even spell the same word over and over again if nothing else comes to mind. When you do this you are allowing yourself to clear your mind and clear up for the day. I find that when I take the time to write at least 5 pages in the morning, I can start my day with more calm and confidence, ”he added.
Track the habits or behavioral changes that you want to incorporate into your daily routine. Want to get more daily steps or start low-intensity pilates three times a week? Write it down in your wellness journal. You can also create a weekly schedule for workouts or make a list of your small wins when it comes to setting a pre-sleep goal or not snoozing too often in the morning.
Need some extra help? Turn on the bedtime reminder with Fitbit, and set your Fitbit to make it easier to follow when you wake up before you have to gently wake up in the morning. With SmartWake, you can set your Fitbit alarm to wake you up with a quiet vibration during a light sleep phase — and make you feel more refreshed at AM. Here’s how:
Set a silent alarm using the Fitbit app (or set up one directly on your smartwatch) and tick the “Smart Wake” box. Using a 24/7 heart rate and sensitive motion detector, your tracker or watch will estimate what stage of sleep you are in — and will wake you up when you are in a light sleep phase, 30 minutes before you wake up. – Up time.
Notice patterns. In addition to setting goals, you can use your wellness journal to track the patterns of behavior that appear in your daily life. Be simple by touching on larger patterns, such as congratulating yourself for riding a bike to work instead of driving once or twice a week, or be granular as you like.
For example, you may have noticed that when you walk more all day, you get better Zzz at night.
You can also use Fitbit’s daily preparation score to discover such patterns. Daily preparation of Fitbit Premium helps you understand your preparation for daily exercise or recovery based on three main factors: your activity, heart rate and sleep. (Read more about the experience of a Fitbit editor with it here.)
Set purpose. “Usually when I set a goal for the week I like to write down how I want to feel,” Hohen shares. “No matter what I’m doing that week, whether it’s full of work and important deadlines or whether it’s more relaxed, I want to try to create a lens for my experience. A regular purpose I like to write is to ‘keep it fun’, especially during my busy weeks. I can easily feel overwhelmed and forget that there is so much joy to be felt even in the smallest moments of daily life. Having that reminder there helps me get out of it, “he adds.
You can also track your set goals and objectives by following them at regular intervals. We’ve all heard that it takes 21 days to form a habit; But are you still checking in with yourself at the age of three and six months to see if you are still getting as much as possible from the new habits you have added to your morning routine? Whenever you’re ready, you can use your wellness journal as a reminder to get back on track.
Can’t get the gratitude list? Try creating a completely new type list. Seems like a never-ending list of things to be overwhelmed by – one that seems to feature a whole host of new wellness activities to try and tackle items?
Instead, try to choose a “success list” – at least, in the pages of your wellness journal. It sounds like this: a list of everyday accomplishments or small accomplishments that you are proud of yourself! Maybe it’s choosing to walk to work or crush your presentation (you gave it in person or in person) instead of taking the bus. Maybe it’s finally implementing a breathing exercise in your daily routine. You can choose which achievements to include – and how to prioritize them.
The amount of structure you want to go with depends on you
Ultimately, wellness — or more specifically, a sense of well-being in your daily life — is a process that you take for granted. If you think that a new wellness journal with all the bells and whistles, such as graphs for habit tracking or a specific section for confirmation, for example, would work best for you, then the good news: there are plenty of options available.
Or, if you have an empty spiral notebook that collects dust in your bedroom or home office space, why not use it? There are no rules here গড়ে build your wellness journaling practice in a way that feels good You.
This information is for educational purposes only and is not intended as an alternative to medical diagnosis or treatment. This information should not be used to diagnose or treat your health problems or conditions. Always consult your doctor before changing your diet, changing your sleep habits, taking supplements, or starting a new fitness routine.