How to overcome journaling resistance

Journaling is an ancient practice that is currently experiencing a modern-day renaissance. Google searches for the term 'journaling' reached an all-time high in December. Despite the growing popularity of journaling, some people still have resistance to putting pen to paper. We agree with Socrates, the unexamined life isn't worth living. The best way to examine one's life, he believed, was by asking oneself questions.

Our question to you is, why aren't you journaling? Here are a few of the objections we've heard to journaling in the past:

1. "I don't have time to journal": While it's true that journaling does take some time and effort daily, it doesn't have to be a huge commitment. Even just a few minutes a day can be enough to reap the benefits of journaling. According to a study by Deloitte in 2020, the average time spent on smartphones in the UK was 3 hours and 15 minutes per day. Is all that time essential and productive? Journaling can be done at any time and anywhere, all you need is a pen, paper and some thoughts to put down.
2. "I don't know what to write about": We understand that the blank canvas can be intimidating, especially when you've not reflected in this way before. However, journaling doesn't have to be about writing deep, philosophical musings. You can write about anything that's on your mind, whether it's your thoughts and feelings, your goals and aspirations, or your daily activities. There are plenty of prompts out there that will encourage you to ask the questions that will have a positive impact on you.
3. "I'm not a good writer": Some people may feel like they're not good writers and that their journaling will be pointless as a result. However, journaling is for your own benefit and doesn't have to be perfect. You don't need to worry about grammar, spelling, or structure – just write whatever comes to mind. Can you think of something you did every day where you didn't improve over time?
4. "I'm worried about privacy": Finally, some people may be concerned about the privacy of their journaling. This can create resistance to write your true thoughts and feelings on paper. If you're worried about your journal falling into the wrong hands, you can always keep it locked up or stored in a secure location, take it with you in your bag. Our personal approach is one of trust, if you have people you share your personal space with, let them know you’re journaling and that you want them to respect your privacy. It does help that our handwriting is almost illegible.

Overall, while there may be objections to journaling, the benefits can be significant. Journaling has been known to improve mental health, help with problem-solving and decision making, and increase self-awareness. To make journaling a daily habit, you can set aside a specific time each day to journal, or habit stack it into existing daily routines, place your daily supplements on top of it for example. Give it a try for a few weeks and see if you notice a difference.

Some simple prompts to get you started: In the morning ask yourself ‘Why am I smiling? Write down anything that comes to mind. In the evening, write down your highlight of the day. More generic questions for longer form reflection include:

• What am I trying to achieve with X?
• Does the amount of attention I'm giving X match its true importance?
• Does X fill me with energy or drain me?

What can we learn from Matthew  McConaughey's book Greenlights?

Matthew McConaughey's book Greenlights is a memoir filled with insights, reflections, and lessons learned from his life and career. Here are a few key takeaways we got from the book, don't worry we won't ruin any of the good stories for you.

Alright, Alright, Alright...

Embrace change.

• One of the key themes of Greenlights is the importance of embracing change and seeing it as an opportunity for growth and learning. As McConaughey writes, "Change is gonna come, whether we like it or not. The only choice we get is how we're gonna deal with it." How quickly we can accept this and return to our baseline of emotions shows a lot about a person.

Follow your own path

• McConaughey highlights the importance of following your own path and pursuing your own goals, rather than trying to fit into someone else's expectations. Writing "I'm not trying to be anyone but myself. I'm not trying to be anyone's hero. I'm just trying to be me." Striving to be the best version of yourself is a process and a very rewarding one at that.

Practice gratitude

• Throughout the book, McConaughey emphasizes the importance of gratitude and the role it has played in his own life. He writes, "Gratitude is the most important thing I have. It's the most important thing I've ever had. It's the most important thing I'll ever have." We couldn't agree more.

Take risks

• Greenlights also highlights the importance of taking risks and stepping outside of your comfort zone. As McConaughey writes, "The only real limitation is the one you set for yourself. You are capable of anything." You have to be able to recognise those 'Greenlights' if you want to cruise on through in life.

Matthew McConaughey's journal

In many interviews, McConaughey has mentioned that he has kept a journal since he was a teenager. And that it helps him process his thoughts and emotions. He also noted that he writes in his journal every day, often starting with the phrase "Today I'm grateful for..." as a way to focus on gratitude. McConaughey has credited journaling as a key part of his self-care routine and has said that it helps him maintain a positive outlook on life.

When writing Greenlights he reflected on 35 years of his journals. Can you imagine! The consistency in his habit no doubt helped him through stardom and his incredible career. Without journaling, it's unlikely this book would exist. So, we are grateful he has consistently put pen to paper allowing us to learn from his experiences and wisdom.

What can we learn from the Samurai way of life?

Who were the Samurai?

The Samurai was a warrior class in Japan (Age of the Samurai: 1185-1868) known for their discipline, honour, and commitment to self-improvement. So, no wonder we find them interesting.

While the Samurai way of life may seem distant from modern society, there are still valuable lessons that we can learn from them and apply to our own lives.

One of their practices was to keep death in mind at all times, as a way of living each day to the fullest and living with purpose. They believed that this practice helped them to focus on what was truly important and to let go of petty distractions and concerns.

This concept, also coined memento mori by the Stoics, emphasises the importance of living in the present moment and making the most of our time on earth.

Main Samurai modern applications

1. Live in the present moment: By keeping death in mind, we can focus on living in the present moment even appreciating its faults. This can help us to be grateful for the things we have and to make the most of our time on earth.
2. Set goals and priorities: By reminding ourselves of our own mortality, we can better understand what is truly important to us and set goals and priorities accordingly not letting life pass us by.
3. Let go of petty distractions: By keeping death in mind, we can let go of petty distractions and concerns and focus on what truly matters in life.
4. Appreciate the people and things in your life: By reminding ourselves of our own mortality, we can better appreciate the people and things in our lives and make the most of our time with them.

Having a healthy relationship with death and the present moment.

In ancient times it was common to keep death front of mind as a tool to connect to the present moment. It can be a valuable practice for anyone looking to live a more meaningful and fulfilling life. Just think, this could be the last time you do this, I'm sure even the mundane and unpleasant will feel different. Having a healthy mindset around death, we can use it as a motivator pushing us towards the good life, to better understand what is truly important to us and make the most of our time on earth.