Hello! 

I hope this email finds you well. Summer is here and I hope you have some fun plans to look forward to.

We are halfway into the year and I still find myself fine tuning my routine, daily habits and goals - one of which is journaling.

I’ve always enjoyed journaling in some form or other. This activity has provided me with a written account and collection of my thoughts and emotions, goals and experiences over the years. Additionally, journaling has given me the opportunity to relive memorable experiences, reflect on how I’m navigating life, what challenges and setbacks I’ve had to overcome, which goals I’ve checked off and what accomplishments I’ve had the joy of celebrating.

Journaling is no new discovery, but it has recently claimed itself a high ranking in wellness routines. In fact, studies have shown journaling to be a powerful tool for improving emotional and mental wellbeing. This activity can be incredibly profound as it allows you to release your thoughts, and process them more objectively. I also like to think of journaling as a way to make space for new ideas and contemplation. After all, journaling is not just for ruminating but can and should also include the good stuff -  happy thoughts and gratitude.

With that said, I’ll admit that when it comes to journaling my consistency has not always been strong. I’ve identified 2 main obstacles:

1. Sometimes not knowing what to write.
2. Not having "enough time" to type or pen my thoughts down.

Recently, in order to remedy this struggle, I’ve started a simple daily practice of writing four simple points which I like to call the Quick Four. Write:
 

1. One positive thing or a win that happened today.
   This allows me to appreciate the little things or progress I’ve made towards a goal.
    

2. One thing I struggled with today. (e.g a source of stress, anxiety or frustration.)
   This is always therapeutic and cathartic as it allows me to get something off my mind. It also provides me with the opportunity to clarify thoughts and process emotions which I would have pushed aside during the day.
    

3. One thing I am grateful for today.
   This gives me the opportunity to zero in on the little things that make me happy, inspire me or touch me in some way.
    

4. One intention for tomorrow.
   This helps me plan for the next day so that I’m ready to go!  

Every night before going to bed I open up my journal (or Notes app) and spend a few minutes responding to these prompts. The process is fairly quick and simple. I can write as little or as much as I want to. Not only do I get to document thoughts from a given day but also the chance to reflect on them.

If you do not already have a journaling practice, give this a go! Let me know your thoughts