Reflection is a powerful tool for personal growth and happiness. It allows us to examine our lives and learn from as well as appreciate our experiences. As the Stoic philosopher Socrates said, “An unexamined life is not worth living.”
And for much of my life I was living an unexamined life. I felt journaling took too much time. I had many journals from specific events or workshops, but I didn’t have a disciplined, daily reflection or journaling process until September 1, 2020. I have done it every day since then. It has improved my mental health and well-being. It reduces stress, boosts mood, and increases self-esteem. By reflecting on your life, you can discover your strengths, values, and purpose. It has helped me in all those ways. When I started journaling, most of the days I was feeling anxiety or shame. Two and a half years later, most of the time I am feeling joy or peace.
So why not start a journal today? It doesn’t have to be complicated or time-consuming. You can use a notebook, a computer, or even your phone. The important thing is to make it a habit and enjoy the process. In order to do that, you need to find what works for you. I do an audio journal in my phone first thing when I wake. Even if I am going for a run at 5:30, I am doing my journal first. Attach it to some daily practice you are already doing, like before you go to bed, or right after lunch, or after you brush your teeth. And start with only 1 minute or 1 sentence. Find what works for you. The prompts you give yourself are key as well. I have found it needs to include some reflection on the previous 24 hours, care for others, checking in with myself, and planning for the day ahead. Again, start with one and go from there.
For reflection I use the the 4 G’s from 12-Step Recovery. First is one Glitch. Something I did today that I wish I hadn’t. Where was I selfish, impulsive (often it is this with eating), angry, fearful or resentful. And only one as we don’t want to focus on the negative. Next is Good. What Good did I do today. What did I do well? Where was I generous, courageous, kind, compassionate, disciplined, healthy, etc. I list 3-5 and usually, focused relationships, as that is the most important thing for a life well lived. Next is Gratitude, at least 5. I think of the small things that make me feel warm and happy in my body at that moment. Could be a hug from a family member, cup of tea enjoyed in the spring sunshine on the back deck, a great interaction with a colleague at work, or a beautiful sunrise, or bike ride. The last G moves us into planning, one Goal for the next 24 hours. For my planning, I first ask what I want to be today (see earlier Friday Reflections), then what do I want to give up, and finally, what do I want to focus on.
My care for others is to pray for my loved ones, that they maybe happy, healthy, whole and free, and any specific issues or opportunities.
The most impactful one is my self check-in. I ask what I am feeling, fear, anger, joy, share, or sadness. Then notice where I am feeling physically in my body and record that sensation. I ask who is feeling it and what they want to say. This leads to a healing dialogue and after which I normally feel joy.
What have you shifted by journaling? Do you have reflection practice? Are you living an examined life? If not, start small and start today. What existing habit will you attach it to? What mode will you use? For how long each day in time, pages or prompts? Reflection really makes life better, Socrates would say, it makes it worth living.
Have a great weekend,
Art