The Benefits of Keeping a Journal and Journal Prompts

Choosing a Journal

When choosing what to write in, consider all of your options and what best suits your needs. A journal can be a spiral-bound notebook, which is an easy to find and cheap option. Combination code or lock and key journals can provide privacy and are usually well-made. A journal can be kept electronically in a secure computer. It is convenient to access and saves your hand from becoming cramped in writing position.

Benefits

  • Relaxing and stress relieving.
  • A coping tool.
  • A way to vent or express emotions and thoughts.
  • Makes your thoughts more apprehensible.
  • Improve and train your writing.
  • Sharpens skills.
  • Set and achieve goals.
  • A way to become more organized.
  • Develop improved understanding of yourself and situations occurring in your life.
  • Allows for creativity.
  • Provides you with a way to reflect and consider new ideas.
  • Record new ideas on-the-go.
  • Allows self-reflection.
  • A place to keep memories.
  • Boosts memory.
  • Provides you with a record of events, thoughts, feelings, and behaviors. You can use this record to track patterns over time, which can lead to problem solving.
  • Can help you feel a sense of accomplishment.
  • You will learn new things.
  • Can provide you motivation and inspiration.
  • And many, many MORE!

Instructions

Use your journal however you’d like! Decorate it and add pictures. Slip a photo of a favorite memory, person or pet inside. Write in different colors or use black ink. When you start a new journal entry, include the date, so that you have that information if you ever need it. Write about your day freely or choose a prompt. It might take you a little time to get used to writing, you might encounter writer’s block, and you may struggle to find what time to write. Don’t stress, it’s okay! Writing should become easier overtime and this isn’t meant to be stressful, it is meant to be therapeutic and enjoyable! Aim to write everyday because it will help develop a habit and really reap those benefits. If you end up writing most days of the week, that is still good, just keep in mind that you might get out of habit of keeping your journal if you don’t write frequent enough.

Download the journal prompts below.

Wellness Tips for the Busy Person

Busy

“Busy” definitions: having a great deal to do; occupied with or concentrating on a particular activity or object of attention; excessively detailed or decorated.

People are immersed in projects and activities for a number of reasons. One, is simply because life becomes chaotic. With multiple things occurring at once, a person must act before losing control. Another, is because it is in human nature. People prefer to be busy because achievement feels good. Whatever the reason is, remember that wellness is paramount. It is easy for wellness to become buried underneath the busyness, but if someone doesn’t take care of themselves, then they can’t take care of business. These tips are easy to apply to the busy person’s schedule and will promote well-being.

Goal Setting, Prioritize and Be Realistic

Busy people have a tendency to set too many goals at once because they feel there is a ton to accomplish in just a short amount of time. When focus is spread too thin, the outcomes are negative. Work on fewer goals at a time, less is more. Having less goals will reduce stress and will help increase productivity because it is easier to focus on less tasks at a time. A person can still multi-task, and see positive outcomes.

In order to decide which goals to tackle first, examine the priority of each goal and rank them from most to least important. Work on two or three of the higher priority goals, first. Stay mindful that the number of goals that is worked on at a time should depend on the difficulty of the goal, itself. Lofty goals tend to be more time consuming, stressful and taxing. If three high priority goals are lofty, then consider working on one or two at a time.

Goals can be broken down into steps and written on a calendar to help stay on target of completing the goal on time. This method can be less stressful and taxing. When taking a lofty goal step by step, then one or two simpler goals that are higher priority can be added. Watch for lofty goals that are unrealistic because it is easier to become overwhelmed or discouraged before a work groove settles in. With the correct approach, taking smaller steps will still lead one to reach their goals.

Journal Regularly

Keeping a journal aids mental well-being. Journaling allows for time to unwind and relax. Jotting things down, instead of hoarding them inside of the mind can help decompress. The person is freed-up from remembering things if they are written down, and it can jog the memory of something they needed or wanted to do. In fact, journaling helps improve memory because the person is more likely to remember something if they physically write it down. They can better recall the information, even at times when it isn’t visually in front of their face.

Journal to track and explore thoughts, emotions and beliefs. Watch for patterns of reactions to situations. Realizing behaviors and feelings can lead to problem solving. Having a little extra insight can help one become more self-aware. Write in a journal once or twice a day. Find a time that works best. Try part way through the day (lunch time), and then towards the end of the day (before the bedtime routine).

Receive Feedback

The busy person can ask someone whom they are comfortable with for feedback on how they are emotionally perceived. Someone else’s perspective on a particular situation is a tool. Ask a trustworthy friend or family member. The person can learn from friends or family whether they are taking on too many projects and activities at a time. When a person is overly busy, they become more sensitive or emotional, stress takes a toll. If this occurs for a lengthy amount of time, the person becomes burnt out. Burn out is physical, mental and emotional exhaustion. When burnt out, it is more difficult to function normally. How a person reacts to burn out can impact others around them. Burn out is a sign that it is time to take a break and work on one’s wellness to rejuvenate and reset.

Asking for feedback might be the most difficult task of these three because it involves being vulnerable. People don’t always like to hear what another person has to say about them, but this is why it is important to chose someone whom they are comfortable with. It is challenging to receive constructive criticism. Listening to another person’s perception provides more insight and needed information to help foster their well-being.

Implementing, Practice and Patience

Goal setting, journaling and receiving feedback from others, are effective wellness tips for the busy person. It takes practice to learn something new and for it to become routine and habit. Hang in there, be patient. Practicing these tips will nurture overall well-being, increase organization and insight, help practice self-awareness, reduce stress, and promote productivity. Don’t let busyness overtake wellness,.

Mount Vernon Trail, Alexandria, VA

Western Pennsylvania Nonprofit Organizations and Charities (Directories)

Resources, resources, resources!
“Knowledge is like a garden; if it is not cultivated, it cannot be harvested.” African Proverb

I want to help provide people with the tools to cultivate their own gardens. Below are links to directories for nonprofit organizations and charities.

The Pittsburgh region is blessed by over 3,000 nonprofit organizations. Services and opportunities are right around the bend.

Great Nonprofits (rated):
https://greatnonprofits.org/city/pittsburgh/PA

Charity Navigator (rated):
https://www.charitynavigator.org/index.cfm?bay=search.metro&metroid=19&linkback=1

Together We Flourish (by county):
https://togetherweflourish.com/nonprofits-by-interests/

Nonprofit Talent: find a job, internship or volunteer opportunity:
https://jobs.nonprofittalent.com/

Pittsburgh Gives: search for nonprofits:
https://www.pittsburghgives.org/nonprofits

Connoquenessing Creek, Harmony, PA