Your Journal

Journaling helps formalize your attitudes, beliefs, and values.

Here's an excerpt from influencer Robin Arzon's MasterClass instructor guide:

Benefits: The Science of Journaling

Studies suggest that cracking open a notebook and scribbling down your subconscious fears, emotions, and frustrations, both in general and geared toward particular life events—i.e., expressive writing as opposed to recaps or to-do lists—may have a positive impact on your sleep quality, immune system, self-confidence, and even IQ.

In 2002, a study of 70 patients by psychologists at the University of Texas at Austin and Syracuse University in New York found that spending a mere 20 minutes journaling about stressful experiences over three consecutive days reduced participants’ symptoms of asthma and arthritis. Another study, of a few dozen HIV/AIDS patients at the University of Auckland in New Zealand, found that 30-minute writing sessions—also geared around negative life experiences—boosted participants’ CD4 lymphocyte count, which is a gauge of immune functioning.

Researchers in New Zealand also found that biopsy patients who wrote daily for 20 minutes about recent unsettling events healed more fully than those who didn’t do so over a 21-day period. 

"Pick, stick, and check." 

New habit formation thrives with selection, implementing, and monitoring. Get started ASAP. As Atomic Habits author James Clear advises, "don't miss twice." 

What belongs?

It's your journal. Decide what ideas, beliefs, and emotions apply for you. Some belief handwritten entries are better. Include quotes, aspirations, plans, whatever works for you. Choose to keep it private or share. 

Coaching basketball, I gave players composition notebooks and encouraged them to write three things they did well and one that needed improvement after each practice and game. One player who stayed in her journal, Sam Dewey, became a Division I basketball recruit. 

Lagniappe. Hear the truth. 

LEADERS: Decide if you want to win games or win a popularity contest.

If you really want to win games, you must sometimes do unpopular things like push people out of their comfort zone and hold them accountable.

Decide what's more important, being a champion or being popular.

— Jeff Janssen (@janssenleader) September 14, 2023