Before we dive into this week’s subject—journaling—let’s set the mood. Play a piece of uplifting music, something that feels like a reflection of power within us. Music is a powerful tool; it stirs emotions, clears your mind, and sets the tone for creativity. It’s no surprise that so many of us pair our thinking time with music—it gets you into that perfect flow state.
let's listen to the Estas Tonne, The Fusion (Live Performance), and let that energy flow in our cells and neurons.
This week, we’ll talk about journaling, an incredible practice that connects you to yourself, helps you plan better, and nurtures emotional balance. Journaling is not just about writing; it’s about thinking, feeling, planning, and reflecting.
Next week, we’ll dive deeper into planning and discipline as essential elements of a fulfilled life. But today, we’ll explore the Plan-Be Journal—how it combines daily reflections with goal setting. Think of it as both a mirror and a roadmap. And remember, you don’t have to write a novel to journal. Sometimes, just a sentence or a meaningful thought can lead you to profound insights.
Introduction:
If you’ve been following along, you know we’ve covered some foundational practices like movement and physiology, self-positive talk, and mindfulness. These elements form the core of the Plan-Be methodology, each helping you create a balanced, vibrant life. Today, we’re adding another essential tool to your toolkit: journaling.
Why journaling? Because it bridges all the other foundations. It’s where you reflect on your mindfulness practice, where you record your progress with self-positive talk, and where you design your daily actions to align with your goals. Journaling is the thread that ties everything together.
But before diving into journaling’s main benefits, let me leave you with a hint about this week’s extra foundation tip: Hydration. Drinking a glass of water first thing in the morning is an easy yet powerful act of self-care. More on that later. For now, let’s focus on journaling.
Why and How to Journal
Why Journaling Matters: A Universal Law for Growth
Journaling is more than just writing—it’s the practice of reviewing and reflecting on your life. It helps you navigate through the fog of your thoughts and feelings, creating clarity and direction. It’s a tool for self-coaching, goal-setting, and emotional well-being.
In the Plan-Be methodology, journaling involves three powerful perspectives:
Looking forward: Planning your day and setting intentions.
Looking back: Reflecting on your day’s events and learning from them.
Looking inside: Connecting with your emotions and understanding the “why” behind your mood.
Let’s unpack each of these.
1️⃣ Looking Forward: Plan Your Day
Journaling starts with a forward view. What’s coming up today? What do you need to accomplish? How do you want your day to feel?
This is where you set the tone for the day. It’s like painting on a blank canvas. You’re not just listing tasks; you’re designing your day with intention. For example:
What are the big decisions you need to make?
What outcomes do you want from those decisions?
How do you want to feel at the end of the day?
Visualization is key here. When you journal, imagine those moments of decision-making. Picture yourself confident, focused, and in control. This practice not only prepares you mentally but also reduces the stress of the unknown.
You can also use journaling to create balance in your life. Have you heard of the 3x8 rule? It’s about dividing your day into three equal parts:
8 hours for work
8 hours for rest (including sleep)
8 hours for personal growth and connections (family, friends, hobbies, health, and nature)
If you are religious add an element of Soul to the equation related to your faith too. Still, regardless of whether you are spiritual or not, you need to consider an element of connection with your inner peace, the BEing. we talked about Mindfulness and will talk more later on about that connection with the BEing as this is an important aspect of methodology.
Planning your day with this balance in mind will ensure you’re living a more holistic and fulfilling life.
And don’t worry if this feels overwhelming at first. Journaling is a skill, and like any skill, it improves with practice. Start small. Write what you can. Over time, you’ll find your rhythm and clarity.
2️⃣ Looking Back: Reflect on Your Day
At the end of the day, turn your journal into a mirror. Reflect on how your day went.
Did you achieve what you planned?
Did you prioritize the right things?
What went well, and what could have gone better?
But reflection isn’t just about tracking successes and failures—it’s about learning. Remember, as John C. Maxwell says, "Sometimes you win, sometimes you learn." There are no failures, only lessons.
Ask yourself:
What did I learn about myself today?
Did I communicate effectively?
What emotions did I experience, and why?
This is where personal growth happens. By journaling, you not only understand your actions but also your feelings. It’s a powerful tool for building emotional intelligence.
3️⃣ Looking Inside: Connect with Your Inner Self
This is the most personal aspect of journaling. It’s where you explore your emotions, thoughts, and motivations.
In the Plan-Be Journal, there’s a section called “Behind Your Mood.” Here, you draw a smiley (or frown!) and explain the feelings behind it. Why did you feel that way? What triggered it? Was it something you did or something that happened to you?
This practice is crucial because it encourages honesty. Sometimes, we avoid our feelings, but journaling brings them to the surface. And when we face our emotions, we learn from them.
Even if you’re unsure how to express your feelings, write in riddles or metaphors. Journaling isn’t about perfection—it’s about exploration.
When and How to Journal
There’s no right or wrong time to journal. Some people prefer mornings to set the tone for the day. Others, like me, find evening reflections more effective.
For example, I started journaling at 5 AM after reading The 5 AM Club by Robin Sharma. But I soon realized that mornings are also my most productive time, so I shifted my journaling to 7 PM. This allows me to reflect on the day that’s passed and plan for the day ahead.
Experiment with what works for you. And remember, your routine may evolve as you grow. That’s the beauty of journaling—it’s a journey of continuous improvement.
Your Turn: Start Journaling Today
Ready to start?1️⃣ Download the Plan-Be Daily Journal Template .2️⃣ Set a timer for 10 minutes and write about:
Your plans and priorities for the day.
What you’re grateful for, what your success looks like (visualise it)
One thing you’d like to improve.
Stay tuned for next week’s video tutorial on how to use the journal in your daily life.
4. Community Update
🎙️ Podcast Alert: Episode 3 on mindfulness is now getting prepared! Check it out for practical tips on staying present.
📲 Instagram Launch: Motivational posts, stories, and carousels are rolling out this week. Follow me and help grow our community!
📹 Training Video: A video tutorial on using the Plan-Be journal will be uploaded this week.
5. Weekly Inspirational Corner
"Journaling is paying attention to the inside for the purpose of living well from the inside out." – Lee Wise
"Keeping a journal is like developing a new muscle. It takes practice, but once built, it transforms your life." – Hal Elrod
“The starting point of discovering who you are, your gifts, your talents, your dreams, is being comfortable with yourself. Spend time alone. Write in a journal.” Robin Sharma
“Journaling helps you to remember how strong you truly are within yourself.” – Asad Meah
“Writing is medicine. It is an appropriate antidote to injury. It is an appropriate companion for any difficult change.” – Julia Cameron
“I can shake off everything as I write; my sorrows disappear, my courage is reborn.” – Anne Frank
A Touch of Plan-Be Foundations: Hydration
Let’s end with this week’s foundation tip: hydration. Starting your day with a big glass of water replenishes electrolytes, improves brain function, and boosts energy. Dehydration can lead to fatigue, low mood, and headaches—so make hydration your first step every morning!
Last Words
Thank you for reading! I hope this blog inspires you to start journaling and explore its benefits. Let me know your thoughts and feedback, and follow me on Instagram to stay connected.
Until next time,Amir 😊
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