The Personal Branding Project

How to Use Journalling to Achieve More and Worry Less

January 09, 2020 Kat Elizabeth Season 1 Episode 12
The Personal Branding Project
How to Use Journalling to Achieve More and Worry Less
Chapters
The Personal Branding Project
How to Use Journalling to Achieve More and Worry Less
Jan 09, 2020 Season 1 Episode 12
Kat Elizabeth

If you're looking to add one thing to your toolkit this year that actually moves the need for your life AND business, may I suggest you try daily journalling?

Now before you roll your eyes and visualise "Dear Diary, why doesn't Johnny me anymore? I can't go on without him!" I beg of you to listen to today's episode.

I started daily journalling in August of 2019 and was blown away by the immediate and longer-term changes I experienced.

Things like...

▶ less anxiety + racing thoughts
▶ less negative self-talk
▶ more productivity + focus
▶ a more positive outlook
▶ sleeping sounder
▶ quicker to nip challenges in the bud

Basically everything I needed to start feeling like I was the one in the driver's seat!

It today's epside I'm going to not only talk more about why I think this is such an important habit to build, but also some really simple guidelines for how to do it. So shall we get started?

Keep learning:

Check out my VIP Vault aka your personal branding starter kit full of all of my best resources on branding, content creation, camera confidence and more!

JOIN FOR FREE

Read the transcript:

https://personalbrandingproject.co/012

Social


Instagram: @iamkatelizabeth
Facebook: @iamkatelizabeth
YouTube: KatElizabeth
Website: personalbrandingproject.co

Show Notes Transcript

If you're looking to add one thing to your toolkit this year that actually moves the need for your life AND business, may I suggest you try daily journalling?

Now before you roll your eyes and visualise "Dear Diary, why doesn't Johnny me anymore? I can't go on without him!" I beg of you to listen to today's episode.

I started daily journalling in August of 2019 and was blown away by the immediate and longer-term changes I experienced.

Things like...

▶ less anxiety + racing thoughts
▶ less negative self-talk
▶ more productivity + focus
▶ a more positive outlook
▶ sleeping sounder
▶ quicker to nip challenges in the bud

Basically everything I needed to start feeling like I was the one in the driver's seat!

It today's epside I'm going to not only talk more about why I think this is such an important habit to build, but also some really simple guidelines for how to do it. So shall we get started?

Keep learning:

Check out my VIP Vault aka your personal branding starter kit full of all of my best resources on branding, content creation, camera confidence and more!

JOIN FOR FREE

Read the transcript:

https://personalbrandingproject.co/012

Social


Instagram: @iamkatelizabeth
Facebook: @iamkatelizabeth
YouTube: KatElizabeth
Website: personalbrandingproject.co

Kat:

You're listening to episode 12: how do you use journaling to achieve more and worry less. It's a new year. It's a new decade, and to try and help make this the best year ever for you. I have another episode about something really game changing, so we talked about choosing your one thing in the last episode. If you haven't listened to that, definitely check it out. And this one is really about removing any of the overwhelm, the racing thoughts, the confusion, the anxiety, and starting your day, right every single day. Doesn't that sound nice? If that sounds good, then just keep on listening. Welcome to the personal branding project. I'm your host, Kat Elizabeth, an actor and personal branding coach who is obsessed with helping creative entrepreneurs like you, build personal brands that change your life for good, from attracting bigger opportunities, more joy and freedom in your life and the ability to get paid to do the things that you love most. Each week. I'm bringing you inspiration, practical advice, and the occasional dose of tough love so you can stop dreaming and start doing what it takes to make those dreams a reality.

Kat:

So there's something you need to know about me and it's that I don't tend to stick with things. Okay. Yes. I mean my acting career, my business, that's one thing, but that's two things actually. Wow. Doing really well with math so far. But what I'm talking about, uh, habits, those healthy habits that you know are really good for you. For instance, drinking like the minimum required amount of water every day. Sticking to a gym routine. It's been a year since I've had a regular one. Um, I recently did morning yoga. It lasted a few weeks. It's been probably over a week since I've done it. But I have this one thing that I started doing last August and I've barely missed a day since and it has been one of the most transformational habits I could have ever built my myself. And it is called journaling. I know, nothing new here!

Kat:

You've heard about it before, but I'm here to tell you what works and if you've never tried it or you've tried it and it just didn't feel right, then bear with me because there are so many different ways to do this and there are specific things that you need to try and achieve from this session. The journaling session that are actually going to set you out for success during the day. So I really wanted to just explain to you how it all works, how I've used it, the kinds of changes that it's really made in my life and my business and really encourage you, if you're going to do one new thing this year, try and build one habit. I honestly believe this could be the habit that has the biggest payoff for you. I know I'm setting the bar really high, but you know, if you try it for a month and it doesn't work, then stop.

Kat:

Don't come and yell at me. I mean, you can if you want, but you know, at least you tried. Like, do you have anything to lose? So anyway, that's enough rambling. Let's talk about what this really looks like. So first off, I really think that journaling is great for anyone that struggles with focus, with overwhelm, with starting the day worried or anxious racing thoughts. I think it's a lot of us to be honest. I mean if it's not, you let me know great like good for you. But it's also for people that are wanting to rewrite negative thought patterns in their brain. So if you're someone that has a lot of negative self talk, then this is a really great way to start sort of breaking that pattern and set new ones. And you will see that the results are kind of cumulative, like, and some days you're going to need one thing from journaling.

Kat:

Other days you're gonna need something else. That's the beauty of this. Like, you know, doing this in a textbook, you know, you don't have to, it's not paint by numbers. You can make this work for you and it can be what ever you need it to be. I really believe in doing this at the beginning of the day. I think there is, yeah. Obviously there's something nice to put all your thoughts down on paper at the end of the day and go to bed peaceful. But I find that most of us seem to get off track in the morning. Like we have a lovely evening, we have a good sleep, and then we wake up and we immediately get off on the wrong side of the bed. We're already anxious, we're already distracted by our phones. We're thinking about all the things that we're worried about throughout the day. All the things that we have to get done.

Kat:

And we just start the day from behind. Like almost like in the negatives. I, you know, I like to say that zero is neutral, where like, minus seven, you know, in the morning and then it's really hard to get back to zero if you don't do anything intentional about it. And that is where this morning journaling comes in. It doesn't just reset you to zero, it puts you in the positives so that you start the day with a spring in your step and there's rainbows and there's butterflies. Okay? Not literally. And not every day is going to feel magical, but it will certainly be more likely to feel magical if you actually tried to do something about it rather than letting the title wave of the day just like wash you over and then like that's it. You've just been swept out to say, okay, so let's just set a little plan for you on how you can actually give this a go.

Kat:

So first of all, let's talk about goals. I don't want you to just set a goal of trying to do this everyday for the rest of the year because that is unrealistic. I want you to give yourself a quick win first. So I highly suggest that if you're trying to build this as a habit, you want a bit of a taste test, then set maybe a five day goal. So do it every week, day, you know, in the next week or maybe you want to try for a 10 day goal or 21 day, whatever, going to be, make it short enough that you go, yes, no matter what, I can do this because yeah, there are gonna be some days where you don't feel like it. Well, you've got less time in the morning, you're tired, you're cranky, but that is exactly when you should do this and you're going to want to make sure that you set aside at least 10 minutes.

Kat:

I think 10 minutes is fine. 15 minutes is nice because it just gives you a bit of breathing room because I find that sometimes I'll just sit in silence and I'll wait for some thoughts to come to me. You don't always have to be writing and trust me when I say that, like sitting in silence is not something I do normally. Like I've never done it before. I know that sounds weird, but I'm not really good with just being with my thoughts. I'm always reaching for a device and I'm always wanting something to read or listen to or learn. And you know, I'm sure you can probably relate cause I, I know I'm going to learn, but there is something beautiful about silence and what it allows us to do and think like our true thoughts and feelings come up in silence. Usually when we're reaching for a phone or to like listen or absorb ourselves in something, it's because we're trying to distract ourselves from our true thoughts and feelings.

Kat:

But those thoughts and feelings why they, while they might be uncomfortable and they might be a little bit negative, they're important. We need to know what they are so that we can change them. You know, they will give us the answers. Like did you ever have that feeling of just like you feel like something's off you just like going about your day you're just like, I just don't, it's not that I'm like, I'm not sad. I'm not angry. I'm not depressed, but I just feel off. Well this is the beauty of journaling. If you start your day feeling a bit off, you ride it out, you start writing some sentences and just kind of having a free flow of thoughts and usually you'll find that the answer reveals itself to you under many layers of other things because this is how our brains work. It likes to hide the truth thought or feeling that really makes us uncomfortable and scared under all these other things.

Kat:

And so we know when you're blaming someone else for problems or you know you've got anxiety around something, usually that's not the real thing. There's something deeper, which is why we need journaling. Not to just be like blaming our partner for the fact that something's not going right or blaming the fact that we have, you know, we can't afford something or that, you know, we're worried about money. Like is that it? Is that the only thing or is there something deeper and bigger, which is always a little bit scary. But we need to know these things. So you're going to need a few supplies. I do not want you doing this on your computer or tablet. Okay. Okay. Different if you have one of those really cool writing tablets where it like just converted it into into text and it's not like a browser one, but I don't want you using this like doing this on a device that has other distractions and that you associate with work.

Kat:

We're trying to create a space here. Okay, so I want you to get a notepad and a pen or a pencil. I know so old school that I don't know about you, but like I'm obsessed with stationary, like any excuse to buy a really nice notebook and pen and you know, I'll do it. Do I need another notebook or pen? Of course not. But do I convince my partner that I need this particular one when I see it in staples or office works? Yes, I do. And I love them dearly. But anyway, that's just an aside. So I want you to have paper and pen. I want you to go old school here because it's just, it's really important for the experience that you had. Just like it's just you in this bubble. It's not you and your computer that's filled with all of the things that you're actually dreading about the day.

Kat:

And the other benefit to this is it feels so good to have written pages and pages like to get to the end of a notebook or to get halfway through even and just be able to flip back through and go, look, look what I did. Because we so rarely get to enjoy some like tangible physical results of our work. Because so much of what we do is either online or it involves like communicating with someone and then they go away and it's like, well that, I think that was good, but you don't get to see it in front of you. You can't like hold it and touch it. So I dunno, I'm geeking out in here, but I'm just saying like it's something about getting something done and having proof of your work. It just feels really nice. So you're going to set yourself a goal however many days it's going to be and you're just going to commit to doing it every single day.

Kat:

I don't care what you write during those days. I'm going to give you some practical tips, some props, but I don't care if it is crap. Okay. I don't care if it's jibberish. The important thing is that you're starting to build a habit and you're sort of giving your thoughts permission to come out when they're ready and sometimes it takes a little bit of coaxing because it may have been a long time since you were alone with your thoughts. Just like it had happened with me. I actually realized a few months back, well I guess before the journaling, I realized that I was starting to really get into this place of just being numb about everything I'd taken, like the worry and the anxiety, the stress, all of that kind of stuff with the business and to try and cope. I just blocked it out, except as you know, when we have these negative things, like they have to go somewhere.

Kat:

So I was pushing it down and pushing it down. I was just to ignore it. Just like white knuckle it, you're going to be fine. And then I was like, I'm not feeling anything right now. Like I lost my gauge of how I felt about anything. And like the problem when you push down the negative emotions is you're probably pushing down positive ones too. So what you're going to be doing is a little bit scary because essentially you're opening up the lid and you're going to be seeing what's inside that pot of emotions. And it's not always pretty. But what's incredible is that once they, you know, you do let them out the, you know, into the fresh air and you start to actually kind of label them, like you start to go, Oh, that's that thing. That's that thing. Oh, that's why I was feeling weird about these things.

Kat:

Oh, that's why I was triggered by these things. Suddenly they're not monsters anymore. Like they're not these things you're having to run away from or try and ignore, like which takes a lot of energy. They just can be and you get cleared up like your brain, your, your body is free to just focus on the thing that you want to achieve in that day and you're just going to be more present and more excited and energized about everything. Okay? So for those of you that are freaking out about the blank page, I want to give you some really specific prompts that are just a really good jumping off point. And then what you might find is that in time you don't need them anymore. You might change them like whatever. Again, no judgment and no one's reading this except you and you probably will never go back and reread this.

Kat:

So it doesn't even matter. Some really easy things. So this is a good, good one for overachievers who are really constantly beating themselves up about not doing enough. Start with what did I achieve yesterday and then you could move on to what am I going to achieve today? Uh, what is something that's been bugging me and why? So you know, Joe, don't just say the thing that's been bugging you. Keep kind of explaining. So this is where you got to be like picture that three year old going, why, why? Well then what happened? Then what happened? And it's like you just kind of dig deeper and deeper into the layers of the thing that was bugging you. And as I said, sometimes the real answer pops up something. Um, so once you've got that issue, then you need to go, okay, what would be the simplest way to remove this as an issue?

Kat:

How can I remove this obstacle, this thing that's bothering me? And it's funny how usually when you're writing it down on paper, it's so obvious like it might, you know, I'm going to use an example of like someone's driving me bonkers like client and I'm like, Oh my gosh, I'm so stressed, I can't deal with this. Okay, what's the simplest way to remove this? And I was like, well, I could outsource this work to somebody else. I could just get rid of the client or I could stop procrastinating and just get the job finished today and never see them again. Like often there's more than one answer. And when you were just in like fear and anxiety mode, you probably stopped procrastinating and you're actually dealing with the real problem. And so you never get to the bottom of it. You just have to carry that stress in that dark energy with you every single day.

Kat:

Okay, so another couple of prompts. So what are three things I'm really grateful for? I know that one's basic, but it's amazing how writing about the things we're grateful for. It just just attracts more joy and positive energy into our lives. Um, what are three things I'm excited to achieve now? I like this cause this is like future pacing. So the way I like to do it is go, I am so glad that I am making all of this money in my business. I am so glad that I'm building this incredible network of, you know, coworkers and, and friends. So rather than like one day I'm going to do this try and at least you don't have to say that you've already achieved it, but talk about it like it's in progress because our brain is going like your brain actually is kind of weird.

Kat:

Whatever you say, like if you're saying about something that's in the future, we kind of keep it in the future. Whereas if you start talking like you're already achieving it, it's amazing how we just kind of follow through and that thing actually comes true. Now I'm not a psychologist, I'm not a law of attraction expert, like don't go quoting me on any of this stuff. I'm just kind of like, I've been studying so many other people and what they recommend and I've now tried it myself and I can see that it really does work and the other thing that happens when you were talking about it being in progress, you get really excited and fired up about the thing that you're talking about. Whereas when you talk about it in the future of like one day I'm going to do this, it just like, Oh, you seem to see as the gap between where you are now and where you want to be and you can actually just attract feelings of overwhelm and impatience and like when am I ever going to do this?

Kat:

Whereas if you go, yes, I'm doing this right now, which you are, you know, like literally by sitting down and writing in your journal every morning you are taking very practical, important steps to achieving all the things that you want to achieve in life. So you need to give yourself props for that and you need to talk about everything that you're doing in present tense because it is happening, you are making it happen. And something else that's really nice is to have like a mantra for whether it's for the day, the week, the month, the year. It's completely up to you. Um, I have actually started, well I've got a couple, I have been using Marie Forleo's Everything is Figureoutable and I sign off every single journal entry with that at the bottom, everything is figureoutable. I write it differently every time. And I finish it with a love heart, which sounds really weird, but it's like a little symbol that I'm making to say like, I believe this with all my heart.

Kat:

You may laugh at me, I don't care. It works for me. But other ones that like, you know, I am unstoppable. Anything that is empowering to you that when you say it you go yes and it just gives you that extra little oomph of energy to get through the thing that is tough right now. So I recommend having that and writing it down every morning but then also reminding yourself to actually repeat it through the day as well because it just becomes more and more powerful the more you believe it and then you might want to start freestyling. So some days I just start writing, I literally just like, I'm ready for it. It's like my brain expects it now. So it's already formed the first couple of sentences, which is kind of weird. Like I've written them before, I've physically written them and yeah, you just basically let it out.

Kat:

And these are where you want to have like a longer session and you just going to talk about where you're at right now. Start. Maybe you want to start describing your life in a year, what it looks like describing the person that you want to just going like telling a story. Like you could also start just getting really creative and almost, you know, writing some fiction as well. Like there is literally no wrong way to do this. Well the wrong way is to not do it at all. See what I did there. I know that was lame anyway, so what I'm saying is there is like there are so many ways you can achieve this. I've given you all sorts of tools. As I mentioned in the last episode, everything is figureoutable actually gives you a really cool structure to starting to answer these questions. Like it's like giving you homework every chapter and you can use her prompts and her questions to actually fuel your own journaling.

Kat:

So if you are wanting to like really go all in with this, I highly recommend grabbing the book. It's a good one. And otherwise I just like think the most important thing is to start. So stop making excuses. I totally accept. If you need to go out and buy yourself a really lovely note pad and pen today, I am not going to judge you at all as long as you use that thing. Okay? I want this to be the notepad that you fill out. I want you to use up every page no matter how long it takes. Don't let another notebook go unfinished. Okay. But I really hope that you give this a go and I would love to hear how you find it. Tell me what your goal is. Tell me how many days you're going to be going for. Share a screenshot of this episode on Instagram and tag me at @iamkatelizabeth and I'll reshare it and I'm going to hold you accountable. Okay. Which is sometimes what we need and I would love it if you could leave me a review and make sure you subscribe so you don't miss out on these weekly episodes. And once again, or maybe it's the first time, maybe it's the first time I'm in your ears. Thank you so much for listening. I'm extremely grateful and honored and I really look forward to chatting with you on the next one. Bye for now.