Success Journaling
A typical statement I hear from athletes is “I don’t know where to start with journaling” this blog post aims to solve that problem!
Journaling is a great tool to get your ideas on paper and reflect on your days, not just let days go by without learning what went well and what didn’t. So what exactly do we write about when we’re taking our thoughts from the clouds and putting them in the dirt (paper)?
Enter the success journal.
This process has six elements geared towards maximizing your daily potential.
Let’s dive right in.
Here is a template to use. I will walk you through the steps below.
https://www.maxrydholm.ca/s/Success-Journal.pdf
Plan Tomorrow Today
This journal is started the night before. Before our heads hit the pillow, we must know exactly what we want/need to accomplish the next day. Like the template above, this could be in checklist form or written out minute by minute. Cover all the tasks, including driving time, meal planning, and podcast listening. Everything you possibly can, and be conscious of your screen time.
STARTUP/AM Portion
3 Keys to Keep it Simple
Here, first thing in the morning, before starting up on our tasks/work, we want to use three words or statements to set our day on the right path. Maybe you want to live the day with “energy,” perhaps you want to “be productive,” or maybe you are looking to “spread love.” Whatever it is for you, find three of them. Then, reflect on whether you are living your keys throughout your day! If you aren’t living with these simple statements, move forward and get back on track.
3 Affirmations
Your brain believes what you tell it the most, so let’s fill it with positive affirmations to start the day. Again, cater these to you, but they could be something like “I control what I can control,” “I am a positive person," or “I do what I say I will do.” Subtle plug: Every Sunday, my podcast features an affirmation session with three ideas from the past week if you want inspiration.
SHUTDOWN/PM Portion
3 Wins
Alright, on to the nighttime portion of this routine. Before our heads hit the pillow at the end of the day, we must reflect on the day and find out three wins we took throughout the day. This could be as simple as making our bed. This exercise helps us search for the positives in our day and gives us a more positive outlook and appreciation for all we accomplish daily.
3 Gratitudes
Being grateful is happiness. It is impossible to be both depressed and grateful at the same time. Here, we want to recognize three things we are grateful for to help us understand the positives in our lives. Maybe you’re having a rough time. Try looking for things you appreciate about your life, and I promise you won’t dwell on the bad. Studies show people who journal five things they are grateful for once a week were 25% happier than those who didn’t. So go above and beyond and do three of these every day!
Reflection
Start/Stop/Continue
This last one is the most important. Reflect at the end of your day/performance and recognize what you want to start doing and what you want to stop doing. And what you want to continue. Having this kind of reflection at the end of our days sets you up to do more good and less bad, which Tom Brady tells us is the key to success.
Now that step six is finished, we roll it back to planning the next day the night before!
This process takes you less than five minutes and is broken into two periods!
My opinion? The success journal is a NO BRAINER for maximizing your full potential!
The blueprint is right here. Use it to improve your planning, sense of accomplishment, and overall happiness and well-being.
STARTING TODAY
