Keeping a journal is a powerful thing to do. A journal plays an integral role in achieving one’s goals while providing so many positive benefits. As a guide it shows where you have been, where you are, and where you want to be. It also increases focus, builds self-confidence, develops self-awareness, and can even reduce stress.
Writing a journal however, is not always easy. The most common problem people have when it comes to keeping a journal is time. Most people don’t have enough time. Life is busy. We all struggle to find space in our schedules. That includes me.
A second problem is that when you do get to writing you might not have an idea of what to write, let alone how to set up a plan to achieve what you want in life. Even if you do find the time and begin to write consistently, do you go back to review past entries to see how you’ve grown?
To answer this problem I decided to create something that would combine the benefits of journaling, as well as create a roadmap for progress.
I call it the Evolution Journal. It cuts out all of the guesswork and makes journaling easy, fun, and focuses it toward a purpose. Your own.
Think about it. You wouldn’t go on a long road trip without your GPS, right?
So, consider the Evolution Journal like a GPS for your life. It’s a goal setter, action planner, motivator, resistance breaker, mad scientist, and gratitude journal all wrapped up into one.
Change Your Life One Day At A Time
The Evolution Journal is specifically designed to help you:
- Focus on your goals
- Commit to taking action
- Uncover the challenges holding you back
- Recognize your progress
- Appreciate where you are in the process and who you are becoming
Keeping this journal should only take you about ten minutes a day. That’s it. Ten minutes a day to set your course for change. Ten minutes a day to help you reach your goals. Ten minutes a day to start changing your life.
Or would you prefer to continue to get more of what you don’t want?
It’s best to work on your journal every day. Even if you miss a day, or decide to do it every other day, that’s ok. As long as you make consistent progress then over time that progress will lead to big achievements. Remember that every large journey is made of small steps.
Here’s how it works:
The Evolution Journal is broken into the following categories:
- Overall Objective
- Daily Insights
- Weekly Reflections
- Evolution Evaluation
Think of yourself as an artist with a big block of stone in front of you. Each day you make a little progress. You chisel some more out of that big stone block towards your vision, your objective. Chip by chip you slowly shape the sculpture that is your new life.
Remember the GPS I mentioned earlier? This is where you enter where you are and where you want to go:
- Outcome – What do you want to achieve?
- Resistance – What has been holding you back?
Your overall objective statement is just like entering the coordinates of what you want. You can’t get from Point A to Point B if you don’t know what Point B is.
Keep it simple in the beginning. Listing more than one outcome (ex. lose weight, earn more money, build more confidence, etc.) is fine. However, this is about long lasting change. Not quick fixes. Trying to change too much at once can lead to distraction and discouragement. Be honest with yourself. It is better to take achievable baby steps than to bite off more than you can chew. Each small success grows your confidence. So you stick with it. You take the next step. You grow again. You take another step.
Begin each day with your own roadmap and uncover what blocks your path:
- Focus – What will you direct your energy to today?
- Action – What action step(s) will you take towards your focus?
- Obstacles – What is slowing you down or getting in your way?
- Achievement – What progress have you made?
- Gratitude – What are you thankful for?
Writing out these key insights every day makes them more tangible. To see them is different from just thinking about them. They will give you the measure of your progress, allow you to recognize any debris in your path, as well as allowing you to embrace the positives along the way.
At the end of every week, acknowledge the progress you’ve made, and how you can build upon that moving forward:
- Biggest Achievement – What was your biggest achievement this week?
- Most Impact – What action did you take that made the most impact?
- Biggest Obstacle – What was the biggest resistance barrier you faced?
- Improvement – What can you improve on moving forward?
- Most Grateful For – What were you most grateful for during the week?
Weekly Reflection is a time for you to compile all of those baby steps you’ve been taking each day throughout the week and see how far you’ve come.
In a study released in the European Journal of Social Psychology, it was shown that the average time it took for the participants in that study to pick up a new habit was 66 days. So, around the 66 day mark (10 weeks) you will complete an Evolution Evaluation to see how far you’ve come.
You will be surprised at what you can accomplish in 66 days of consistent effort.
Analyze. Review. Revise.
“Insanity: doing the same thing over and over again and expecting different results.”
– Albert Einstein
The greatest scientists do not continue doing the same thing over and over if what they’re doing is not working. Neither should you.
The Evolution Evaluation is where you take inventory to see what’s working, what’s not, and change direction if needed:
- Analysis – Look at the objective as a whole. What was the overall result?
- Review – What went well? What didn’t work?
- Revisions – Which area(s) need adjustment for future growth to occur?
- Acknowledgement – Recognize where you were when you first started and where you are today.
- Appreciation – Take the time to be thankful for all that you already have in your life. Be thankful for the journey.
At the end of each Evolution Evaluation you can decide to build upon what you have been working on or set new goals. It’s completely up to you and what you want to achieve.
I can only provide you with the resource for change. Ultimately, it’s up to you to make that change happen.
What you do today shapes your tomorrows. Start changing your life one day at a time! Start your Evolution!