A simple approach to boost mental health
Journaling is a powerful tool for improving your well-being and mental health, but many people struggle to make it a consistent habit. Elaborate journaling plans that require fancy notebooks, insightful prompts, and a big daily time commitment often fizzle out after a week or two.
The problem is that our aspirational journaling goals don’t match reality. We imagine having the time and energy for deep reflection every day, but life gets hectic. The solution is to make journaling simpler.
Introducing the 1-1-1 journaling method
The 1-1-1 Method takes just 5 minutes at the end of each workday. Open your journal or a notes app and jot down:
That’s it. You can always write more if you feel inspired, but committing to this simple structure makes journaling an easy daily habit.
Why does it work so well?
1. Celebrate your wins, big and small
The first part of the 1-1-1 Method is to write down one win from your day. It trains your brain to look for the positive. It’s human nature to dwell on things that go wrong, but when you intentionally seek out a win, you start to notice and appreciate your daily successes.
2. Release tension
Writing down a worry gets it off your mind and onto the page. This act alone can provide an emotional release. Stress feels more manageable when it’s not swirling around in your head.
3. Focus on gratitude
Forcing yourself to note one thing you’re thankful for puts life in perspective. Even on tough days, you’ll tune into something positive, which improves your outlook.
Countless people, including myself, have found journaling to be life-changing. The key is finding an approach you can realistically maintain. With its simplicity and structure, the 1-1-1 journaling method finally makes journaling possible for everyone. Give it a try and see the benefits yourself.
Note
The 1-1-1 Method can significantly improve mental health, but it’s not a replacement for professional help if you’re struggling. Think of it as a daily practice to increase positivity, process emotions and appreciate the good.
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