Coffee, Journaling, and Killing it: The Busy Professional’s Guide to Productivity

Journaling isn’t just for new-agers, multi-level-marketers, and teenage girls (although, let’s be real, they’re onto something). By incorporating journaling into your daily morning routine, even the busiest professionals can enhance their productivity, improve their mood, and focus their energy on what really matters.

The Science Behind Journaling

The scientific evidence supporting the benefits of journaling is overwhelming. Studies have shown that journaling can reduce symptoms of depression and anxiety, improve memory and cognitive function, and even boost the immune system. Additionally, journaling first thing in the morning can help set the tone for the rest of the day, allowing you to prioritize your thoughts and goals before the distractions of the day take over.

Incorporating Journaling into Your Routine

So how do you make journaling a habit? The key is to incorporate it into your morning routine. Instead of turning on the news or scrolling through social media, grab your trusty pen and paper (or notebook, if you’re fancy) and get to journaling. And that cup of coffee you have to have before you do anything? Use it as a trigger to remind you to journal. After you pour your coffee each morning, set your journal and pen on the table to serve as a physical reminder to journal before you start your day.

Writing by Hand

Another important aspect of journaling is writing by hand. Studies have shown that the act of physically writing can be more impactful than typing. It’s thought that the physical sensation of writing activates different areas of the brain than typing, allowing for better memory retention and increased emotional engagement. Writing by hand requires more effort because you pay more attention to the words you’re writing. This increased focus can help more deeply process thoughts and feelings, leading to a deeper understanding of the material and greater clarity on the topics being written about.

Personalize Your Journal

Having a journal that is tailored to your own preferences and equipped with items that mean something to you can make the process of journaling more meaningful and enjoyable.

More enjoyable = More likely to do

Journaling Prompts

Now, onto the prompts. These 10 journaling prompts are key to tapping into your productivity, mood, and efficiency.

What am I thinking about?

Brain dump whatever is on your mind. This allows you to get all of your thoughts out of your head and onto the page, creating more mental space for the day. It also reduces ruminating and negative thoughts.

This is like a mental spring-cleaning; taking out all the unnecessary junk and leaving a clear, organized space to work from. When the mind is uncluttered, it’s easier to focus and think more clearly.

What 3 personal goals do I have for the day?

Setting specific, achievable goals for the day can help you stay focused and motivated.

For instance, a goal could be to finish a work project by the end of the day, to read for 30 minutes, or to take a walk in the park. Additionally, setting short-term goals allows you to measure your progress and celebrate successes, which can provide a much-needed boost of enthusiasm.

What are my 3 professional goals for the day?

Take over the world, one goal at a time.

For instance, a professional goal could be to reach out to three potential clients, to complete a specific task at work, or to attend a virtual seminar. To help you make progress towards these goals, set aside dedicated time each day to focus on accomplishing them.

Additionally, break down each goal into smaller achievable steps to stay motivated and maximize efficiency. By doing this, you will be on track to achieving your professional goals, one day at a time.

What am I grateful for?

As Roy T. Bennett once wrote: “Grateful people are happy people. The more things you are grateful for, the happier you will be.”

Gratitude helps us realize how much we have in life and can boost our self-esteem and confidence and help us to appreciate the little things in life that we may normally take for granted.

What am I proud of?

Reflect on your accomplishments. You’ve earned it. Reflecting on past accomplishments can boost your self-esteem and remind you of your capabilities.

It’s like looking through old photographs; it can be a meaningful reminder of all the things you have accomplished and how far you have come. Reflecting on your accomplishments can also provide you with the motivation and inspiration to keep going and work towards even bigger and better goals.

It can give you the courage to take risks and make changes, knowing that you have a track record of success.

Where do I need help?

Being honest with yourself about where you need help can lead to major improvements in your life.

Identifying areas where you require assistance can help you reach out for support and improve your overall effectiveness.

For example, when I was starting my business, “branding and graphic design” was consistently my answer to this question. From that, I decided that instead of it being a block, perhaps I should explore my options for outsourcing. I found inexpensive designers on Fiverr and was able to get past this roadblock instead of procrastinating and struggling with it.

This allowed me to be more productive and efficient with my time, knowing that I had someone else who could help me tackle the roadblock I was facing.

What is giving me energy?

Knowing what energizes you can help you prioritize and make the most of your time.

Focusing on activities that give you a sense of accomplishment, satisfaction, and motivation can help you maximize your energy and achieve your goals.

What is draining my energy?

Conversely, identifying what drains your energy can help you avoid or limit those activities.

Understanding the source of your energy drain can help you gain control over how (or who) you spend your time and energy.

Who do I want to connect with?

Reflecting on relationships can help you prioritize your social connections and strengthen your relationships.

I’ve mentioned previously that social isolation can be a real confidence killer, so it’s even more imperative to reach out.

Connecting with the right people is essential for your success.

People that you can rely on for support, guidance, and advice. People who can help you grow and achieve your goals. People who can provide a sense of belonging and connection.

Never lose an opportunity to talk to someone who offers encouragement and positivity.

Qualities I love about myself?

This exercise can have a profound impact on your self-esteem and overall well-being.

Reflecting on your positive qualities can help to counteract negative self-talk, boost your confidence, and improve your mood. Incorporating this prompt into your journaling routine can be a powerful tool to build a more positive and resilient mindset.

Remember that this exercise is not about being flawless, it’s about being honest with yourself and acknowledging your strengths. Use this prompt as a way to be your own hype person or cheerleader, lifting you up for the day ahead.

This is similar to a workout routine, where you start with light exercises and work your way up to more challenging ones. Rather than dwelling on what you can’t do, focus on the progress you make each day. Celebrating each small victory will help you build stamina and strength over time.

Finally

By incorporating these prompts into your morning routine, you’ll be well on your way to enhanced productivity, improved mood, and a more focused, efficient life.

So go forth, busy professionals, and give journaling a try. Remember, it doesn’t have to be perfect to be effective. Your mind (and your to-do list) will thank you.