Welcome to my running journey

Use Journaling to Set Goals and More

Journaling is a multi-purpose tool that doesn’t get the recognition it deserves. Putting thoughts on paper solidifies memories, brings clarity to feelings and emotions, and is a perfect starting point for developing plans or goals. In this digital age, it may seem odd to revert to a traditional notebook and pen, but it works for this specific purpose.

Right now, it may be particularly useful to write a few notes about what you are experiencing during this Coronavirus crisis. We’ve all felt some level of fear, anger, confusion and frustration. Consider journaling what has happened since the Stay-at-Home order went into place. Describe what a current day looks like and what you want to do once the order is lifted. Be sure to write about something you are grateful for or happy memories you’ve made with your loved ones. Writing down your experience during this crisis could be both cathartic and enlightening.   

Starting a journal can be intimidating, especially if you don’t write on a regular basis. I hate a blank page as much as anyone and I’m a writer! Here are a few tips for getting started:

1. Just start writing: Get ideas out of your head and onto paper. Don’t worry about grammar or spelling, just write down words or phrases that pop into your head. It doesn’t have to be pretty either. List them, draw them, doodle - just put thoughts to paper.

2. Don’t set a timer: You don’t need to write a book or spend hours journaling. Just write a few words or sentences throughout the day or when you feel like jotting something down. Come back to your journal periodically to finish thoughts or add new ideas.

3. Sort through those thoughts: Choose the ideas worth keeping and those you can toss. If there are things you can’t do, control or fix, let them go. Cross those things off your list. Expand on the other thoughts. Turn phrases into full sentences. Write about why you feel that thought or goal is important? The more you can expand on those ideas, the better you can move forward.

4. Get organized: Chances are good that you’ll be thinking about things that might be good for you, your family, home improvements, places to visit or any number of activities or dreams. Organize them in different parts of your notebook. You’ll want to spend time on each of the things that are important to you. These things may not be related or carry the same level of priority, but they are all worth considering.

5. Make plans: Pick one thought and start crafting a plan. Define what you need to do to accomplish that specific task or goal. Do you have the tools, time and ability to succeed? Does it excite you to try and why is it exciting? Outline the steps you need to take in order to achieve this goal.

6. Bonus tip: Write about what makes you happy or what you are good at right now. If you are focused on health and fitness, for example, write about your current abilities. What is your best race day or accomplishment? What have you learned from a bad run or experience? What tips do you have to help others who may just be starting out? Building on what you can do and know how to do today is encouraging. Even if you are starting at square 1, you have no where to go but up!

I started journaling a few months ago for the purpose of learning how to be a better runner. Since choosing to run a 50-mile race and to raise funds for Fxck Cancer, I’ve used journaling to keep tabs on my progress. My notes have been useful in determining what is working in my training, as well as what’s not working. Seeing my progress has been motivating as I continue to pursue these goals. Like most people, I always think I’ll remember all these little details, but I rarely do. Journaling has been very handy during this training cycle.

Use journaling to set goals, process feelings or see where writing can take you. It may feel a little weird as you get started; however, journaling will become easier with practice and feel more natural over time. Putting feelings on paper is calming and grounding. Journaling might provide some relief from the emotions you may be experiencing during this Coronavirus crisis. It might also be useful in teasing out your next big goal or future plans. Give journaling a few minutes of your time this week and see if it brings you any clarity or peace.