Journalling regularly can help improve sleep, lead to better decision making and reduce symptoms of anxiety and depression. It has also been shown to decrease emotional stress, make it easier to turn new behaviours into long term habits, improve the quality of our relationships and, ultimately, help us lead more mindful and intentional lives.
Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.
Today’s clip is from episode 413 of the podcast which was a solo episode where I outlined the transformative power of journalling. In the full episode I shared how you can get started really easily by asking yourself 3 powerful questions in the morning and 3 in the evening.
I’ve recommended a journalling practice to thousands of my patients over the years, but I’ve also seen the positive impact it has had on my own life as well.
In this clip, I walk you through 3 questions that you can ask yourself each evening. They are deceptively simple and answering them will take less than 5 minutes, but doing so can prove transformative.
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If you want to take a look at ‘The 3 Question Journal’ go to https://drchatterjee.com/journal
Show notes and the full podcast are available at drchatterjee.com/413
Actionable Insights
1. Journal Daily for Intentional Living
Engage in daily journaling using the three evening questions to foster self-awareness and improve mental well-being. This practice helps you live an intentional life, becoming the driver rather than a passive passenger.
2. Reflect on Daily Positives
Each evening, ask yourself “what went well today?” to counteract the brain’s natural negativity bias, reminding yourself of positive occurrences and improving your overall self-perception and daily outlook.
3. Plan Daily Behavioral Adjustments
Each evening, ask “what can I do differently tomorrow?” to compassionately assess areas for improvement and plan specific behavioral changes, fostering self-awareness by identifying patterns in your reactions and habits.
4. Cultivate Kindness for Well-being
Each evening, ask “what did I do for someone else today?” to prompt acts of kindness and remind yourself of your contributions, as being other-focused and practicing kindness significantly boosts happiness and mental well-being.
5. Implement Habits Incrementally
When adopting new practices like journaling, “start small” to integrate them effectively into your daily routine and observe gradual, positive changes in your life.