Materials

Journals are available in many styles and sizes at Bookends (Kailua), Barnes and Noble (Ala Moana), Target, Longs, Walgreens for under $10. Fancier ones can be ordered online and can be as ornate as handmade paper bound in leather and secured with metal fastenings. Some have inspirational sayings, some have lines, some have blank pages, and some guide you. Select what best suits your budget and compliments your spirit.

There are many types of writing tools available. The G-2 pens write smoothly. Fountain pens require patience and can yield a classy look. Sparkly pens are fun. Again, select a tool that feels right for your hand and heart.

For doodling, colored pencils or pens or crayons are wonderful tools that inspire creativity and play.

For those who prefer to journal using technology… a Google doc can be accessed from any device, as long as you have an online portal.

Journaling Your Way to Happiness and Health

The purpose of this type of journaling experience is to focus on the positive aspects of life, on being mindfully present, and envisioning the life you want to practice.

In the morning…

Identify at least three things that make you feel grateful. It can be as vital as clean air, or as complicated as your friendships, or as goofy as your freckles. This list makes your body grin all over.

Example:

I am grateful:

1. for waking up in a peaceful home.

2. for my critter companions who greet me with snuggles.

3. to have a job that is purposeful and supports others’ dreams.

List five goals to strive for throughout the day. You could identify traits, such as patience, compassion, love. You could list specific activities, such as walking or dancing; completing tasks, such as cleaning the refrigerator or making a doctor’s appointment or taking the car in for service; reaching for dreams, such as working on a writing project, applying for a promotion, focusing on research. Limit yourself to five meaningful goals that will bring you joy and a sense of accomplishment.

Five Goals for Today:

1. Make healthy choices (drink at least 64 oz of water; eat healthy whole foods; walk for an hour; dance for five minutes every hour.)

2. Write for an hour about a childhood/teenhood memory.

3. Pay my bills and record my transactions.

4. Buy cat and dog food.

5. Call my dad to check in on his day.

In the middle of the day…

Check in with yourself in the middle of the day. Take a quiet break and reflect on how your day is going, what you’re doing well, and what you want to improve. Do you need to make modifications or adjustments to your schedule?

It’s an opportunity to take a few minutes to take a deep breath and be present in your life.

If you have time, doodle in your journal. It’s a good way to honor your child within and play, releasing stress and strengthening yourself for the next part of your day.

Example:

I thought I’d get through my feedback on student essays this morning, but one of my students dropped by and after working with her on updrafting her essay, she stayed and we chatted. I really enjoy spending this time with my students and feel honored to have them invite me into their lives away from school. I’ll spend an hour or two this afternoon to finish up. I have kept up with dancing breaks, drinking herbal tea and sparkling water throughout the day, and only eating the healthy food choices I brought to work.

In the evening…

Record how you honored your body throughout the day with exercise and healthy choices for refueling your body with food and drink.

Example:

I drank two liters of distilled, sparkling water; I enjoyed fruit and oatmeal for breakfast, an ahi salad for lunch, and tomato soup for dinner.

Recall how you honored yourself by spending time to re-center and re-balance through meditation, breath work, tapping, watching nature at play, etc.

Example:

I tapped for 10 minutes this morning, took a breathing break after lunch, and danced for five minutes every hour.

Write about at least one experience in the day that inspired you to smile, laugh, or feel good about life.

Example:

I ran into a former student at the store and she caught me up on her news. It’s so rewarding to hear from a former student that they reached their academic goals and are working in the profession of their choice.

Identify at least one way in which you made someone’s day better. Did you open the door for them? Did you help them carry something? Did you buy them lunch? Did you give them directions? Did you listen to their story?

Example:

I let several people merge in front of me in traffic; I bought my dad a poke bowl; and I gave a generous tip to the folks at Up Roll.

Revisit your goals and reflect on what was successful and what needs further attention or adjustment.

My entries tend to be longer and more detailed, especially when a lot has happened in a day and I am trying to process it. For example, if I received news of a friend’s death, I would spend time recalling our connection and some memories I hold dear. The key is to let this be a natural process.

Journaling as a Way to Reflect on Inspirational Pathways

The purpose of this type of journaling experience is to integrate a ritual you already practice or develop a new routine by using positive messages to ponder. Journaling about a message allows you to dive deeper and explore the message in a more meaningful way and consider how it relates to your life.

You can use inspirational phrases or readings as a way to journal.

In the morning, select your affirmation card or reading, and do a five to fifteen minute reflection about how this affirmation or reading relates to you.

In the evening, revisit your inspirational phrase or passage, your journal entry, and continue the exploration.