Morning Mindfulness Journaling
A 4-Step Guide For A Crazy Mind
Whether it’s to document experiences, jot down ideas, or self reflect, the greatest minds in history were avid journalers. Leonardo da Vinci, Seneca, Albert Einstein, Frida Kahlo, Charles Darwin, Marcus Aurelius, Virginia Woolf, Ralph Waldo Emerson – all revolutionaries who had one thing in common...they journaled. Now, they all most definitely did not journal the exact same way, but they all journaled for a purpose.
Think about that word for a second...purpose. Journaling is not some habit you do for the sake of doing. There are so many different reasons to journal, and so many different ways to journal. This guide is to teach you what journaling is and how to get started on what I call mindfulness journaling.
What is “mindfulness journaling”? Essentially it’s an all-in-one mindfulness practice on paper. It incorporates many different mindfulness components like gratitude, responsibility, intention, and reflection. Writing down things to put you in a good mood first thing in the morning will pour into the rest of your day. Let me explain.
#1: Write 3 things you’re grateful for and why.
Starting your day off with gratitude puts you in such a powerful state of mind. You can write about how you’re grateful for your parents, or the city you live in, or the color blue, or even just the fact that you woke up today – it can be anything and everything! No matter how well you plan out your day, things will go awry and people will mess with your time. But if you put yourself in a state of gratitude at the beginning of the day, you will stay in a happier and healthier mood to get through the day.
#2: Write out a “Get To-Do” list.
If you have to do a homework assignment, or study for a test, or set up a 1pm conference call, write it down. By writing out your tasks for the day, you will keep yourself accountable, but do not write it as a “to-do” list. Instead, write it as a “Get to-do” list. This simple change will shift your mind from dreading your tasks to acknowledging the privilege of being able to do those things.
#3: Read a quote and write about it.
I recommend “The Daily Stoic” by Ryan Holiday and “The Daily Laws” by Robert Greene. They respectively have 366 quote and explanations, 1 for every day of the year, based on Stoic philosophy & Power, Strategy, and Seduction. The idea is to read a quote, write it down, and then write about how it makes you feel and how you can incorporate a lesson from that quote into your day or into your life. This adds a slightly different sense of purpose to your day, because it feels like you have a mission to embody that quote throughout the day. It gives you a little bit of an edge and keeps you more present and aware.
#4: Write out something that is bothering you.
Is there a colleague or family member that has been bothering you? Did something happen recently that you can’t stop thinking about? Write it down. Write down what is bothering you and why it is bothering you. Thinking about it and writing it down is extremely powerful for separating your thoughts from your being, and gives you a more objective perspective of your situation. This helps clear your mind from perpetuating uncomfortable thoughts and dwelling on situations that are otherwise unnecessary. Remember, dwelling feeds on the past and future, and leaves us in a realm that is not the present.
Final Thoughts
These steps seem very simple, but don’t be so quick to judge. Incorporating these steps in your morning journal routine requires you to be extremely honest with yourself and to separate yourself from your ego. When you take time in your day to be truly honest with yourself, you gain a sense of understanding, clarity, and tranquility. Try these steps out tomorrow morning, your mind will thank you.
