SELF-REFLECTIVE JOURNALING: IMPROVE YOUR FOCUS IN JUST TEN MINUTES PER WEEK

Journaling, self-reflection, mindfulness – it’s not a new concept (and for good reason!), but you won’t believe how just five to ten short minutes per week can seriously make all the difference. I’m stunned at the change it has made to my working life in the four weeks I’ve been using it, and the positive effects have flowed over into the rest of my life too! Come along and find out how you can make it work for you!

​Self-reflective Journaling – a simple but effective tool.

elf-reflective ​When looking ahead to 2020 back in December, I did some research on THE traits of ‘successful’ people. A point that came up over and over again was that successful people use reflection and journaling to inform their next steps. Now I’m not talking about screeds of writing every day, not at all. I’m going to show you how you can see results in just five to ten minutes per week (though you might choose to go a little further when you see the results!).
I’ve discovered that journaling – reflecting on the past week and looking ahead to the next with specific questions in mind – provides multiple benefits:

1. I keep tabs on how I’m feeling and the causes;
2. I can see what I’ve achieved and where I need to try harder;
3. I’m making a written record of progress that I can flip back to;
4. I can monitor my goals (and celebrate my wins!);
5. It helps me plan my week effectively;
6. I’m motivated through capturing positives and setting up how I want to feel;
7. I’m more relaxed and clearheaded about what I need to do.

Have I got your attention? Awesome. Let’s get on with ‘how to.’

I’ve discovered that self-reflective journaling...provides multiple benefits..." - Emily Larkins.

​How I use self-reflective journaling to improve my week, and how you can too!

​During my research, I came across a set of visuals on Pinterest that have become core to my journaling process. They were sourced from @heyamberrae on Instagram, and are quick, simple, but effective tools for my journaling process.

STEP 1: ​REFLECT.
On Saturday afternoon (the day I consider the end of my work week), I use the ‘End of WeekCheck-In’ chart. Now it’s up to you how much want to write for each of the six sentence starters, but I keep it to just one or two sentences for each – a quick snapshot of where I’m at to get me thinking. I also journal directly onto my planning page for the week so I’ve got it all in one place. I quickly get a sense of how I went over the previous week, and the final three questions put me in a positive frame of mind, even if I didn’t have the greatest week.

STEP 2: ​PLAN.
On Sunday I use the ‘Start of Week Check-In’ chart. Again, six simple sentence starters, one or two sentences for each. These prompts are a little more focused and really get you thinking positively and productively about the week ahead.

​STEP 3: REFOCUS.
I have a third chart in my arsenal for those moments when reading back over my Start of Week Check-In isn’t enough - ‘Q’s to check-in with yourself.’ This is my go-to if I’m out of sorts at any stage in the middle of the week. It’s a quick re-focusing tool and a way to let go of what’s knocked me.

These ‘check-ins’ are such quick, simple tasks, but they’ve made such a huge difference to my focus and productivity. I must thank @heyamberrae and give credit for her images, and for making such a positive difference to my week. Follow her on Instagram for more great tips, and most importantly, give it self-reflective journaling a go and see great results of your own!
 
Happy journaling,
Emily.

​​How has this helped you you? Do you want more tips on planning, writing, or productivity? OR do you have any great journaling tips to share? Let me know in the comments below, and keep an eye out for my next Quick Tip!