Hi there,
Energy journaling involves keeping a logbook to track and analyze one’s energy levels throughout the day.
Energy journaling revolves around the idea of tracking and understanding the fluctuations in our energy levels.
Energy, in this context, goes beyond mere physical vitality; it includes our emotional, mental, and even spiritual well-being.
Keeping a logbook allows professionals to record their highs and lows, identifying patterns that may be influencing their overall wellness.
In essence, Energy Journaling involves taking note of every activity that puts a smile on your face.
A simple note-taking app on your phone will do the job.
If you are already journaling, you know the benefits of it.
If you haven’t started journaling yet, I have to tell you that it is easier than it sounds.
Open a new note on your phone, title it “My Energy Journal,” and then leave it empty.
Throughout the day, whenever you have strong feelings like “Damn, I hate doing [this thing]” or “Hmm, I love doing [this thing]”, open your phone and write down what that thing was.
After a few weeks, I am sure you can identify some patterns that help you understand the flow of your energy better.
Here is 1 Good Enough Reason to Try Energy Journaling for Yourself
One of the primary reasons behind the power of journaling lies in its ability to facilitate emotional expression and emotional regulation.
The act of putting our thoughts and feelings into words has been shown to have a cathartic effect, reducing the intensity of negative emotions and promoting a sense of clarity.
Beyond emotional regulation, journaling promotes cognitive processing and insight into our thought process and behavioral patterns.
There are 2 different stages in Energy Journaling with 2 different set of benefits:
(1) when you are writing about your experience, and
(2) when you look back at what you wrote in the past and find the patterns.
In the first stage, writing down “what brings our mood down and why” can help you process your experience better and make better decisions about your engagement with that specific activity in the future.
If you don’t write down these details, you may feel some sort of ambivalence (a love-hate relationship) towards that specific activity.
In the second stage, when you look back at what you wrote, you start to see your own behaviors from an outsider’s point of view which helps you restructure, reevaluate, and reframe your thoughts and behaviors.
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8 Practical Tips for Starting and Maintaining an Energy Journal
1. Consistency is Key
To reap the full benefits of energy journaling, consistency is critical.
Set aside a specific time each day and put it inside your calendar to reflect on and record your energy levels.
Whether it’s in the evening as you wind down or in the night before you go to bed, consistency will help you identify patterns and trends over time.
2. Include a Reflective Component
In addition to tracking energy levels, incorporate a reflective component into your journal entries.
Consider jotting down a longer note (diary) of the notable events that day that influenced your mood and energy.
3. Create a Structured Template
Design a template for your energy journal that includes sections for mood, energy levels, activities, and reflections.
Having a structured format makes the journaling process more organized and easier to follow.
4. Use Visual Cues
Incorporate visual elements into your energy journal, such as color-coded entries or symbols and emojis to represent different emotions or energy levels.
Visual cues can make it more fun to enter your journaling and easier to identify patterns at the end.
5. Include Gratitude Entries
Include a section for expressing gratitude in your energy journal.
It can be as simple as writing what you are grateful in each day despite all the “bad” things.
6. Pair Journaling with Relaxation Techniques
The easiest way of doubling the positive effects of one good habit is to pair it with another good habit.
Combine energy journaling with relaxation techniques, such as deep breathing or mindfulness exercises.
7. Celebrate Small Wins
Acknowledge and celebrate small achievements or positive moments can contribute to a more optimistic outlook on life.
So definitely feel free to buy yourself a gift after doing Energy Journaling for 30 consecutive days.
8. Share with a Trusted Friend
Consider sending the link to this article to your friend and ask them if they like to join you in this journey and you can be each other’s accountability partner.
Occasionally, share excerpts from your energy journal with a trusted friend and discuss your reflections with others to gain their perspectives and support.
Energy Journaling is a great with many positive effects that highlights the profound impact of self-awareness, emotional expression, and cognitive processing on the flow of energy to understand what charges and drains your energy.
This practice can help you become better at managing your energy which is essential for achieving sustained healthy high performance.
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