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5 Fundamental Benefits of Journaling: Helping You to Achieve Your Goals in Life & Work

How many times have you, at the end of your day, get ready for bed, lay your head on your pillow, replayed the events of the day and thought, “I wish I had done this” or “maybe I should have don’t that? ”

Often our focus turns to what we didn’t get done that day rather than what we did accomplish. Do you ever pause?

It is no surprise that in our professional and personal lives, we tend to get caught up and busy with the daily activities of simply getting our job done. But how often do we pause and ask ourselves, “What am I doing well?” I often find that transitioning execs, moms, husbands, wives, friends and the like, can get caught in the expectations placed upon them in their new roles and can fall into a pattern of self-questioning like, “Did I do the right thing about this or that today?” or “How well am I making an impact …how fast?” Therefore, it is important to take time for realistic and practical self-recognition.

An excellent way to reinforce the importance of your daily accomplishments, big or small, is to keep a journal. Our lives are forever evolving, and taking a moment to reflect, rebalance, rethink, and reclaim who we are and who we can become is key to living an abundant and healthy life.

Journaling will help you to get from where you are to where you want to be. Even if there were only a few simple things, you did well that day. For example, “I made it to my meeting on time” or “I took the time to help someone in need.” Writing down and recognizing your success – no matter how basic they may seem, creates positive reinforcement, and over time these positive reminders add-up and enhances your self-esteem and strengthen your self-confidence.

Journaling daily is the most potent and powerful keystone habit you can acquire. If done correctly, you will show-up better in every area of your life.

Now, lets look at those areas where journaling can help you:


A journal can help you to clarify your purpose and define your goals in life. This allows you to understand what you want and to articulate the steps that you need to take towards achieving that something or finding that place or purpose you desire. Journaling clears the path, so you can see where you are, where you want to go and how long it will take you to complete your goals. Your goals may be simple task in life, or they may me challenging to achieve. Whatever your goals are, journaling will help you to clarify the process of how to stay on the path to success and attainability.


The process of keeping a journal helps you recognize the various aspects of your unique personality. The growing self-awareness is a powerful force that can lead to even greater benefits in the future. Gaining insight into oneself is among the most important aspect of maintaining a journal. This will help you to know what is working, what’s not working, and things to change.


Once you get a grasp on the thoughts and emotions that are filtered through your personal experiences, you begin to gain control of them. The process eventually leads to a greater understanding of what is and what’s not important. Knowing what you can control is 80 percent of being successful in life. Victor Frankl, wrote in Man’s Search For Meaning that, “Forces beyond your control can take away everything you possess, except one thing, your freedom to chose how you will respond to the situation.” Why not

live by this principle? Never let anyone or anything take away your freedom to choose. Being in control of your actions versus reactions is key to having what you want. Journaling allows you to reflect and write about the aspects of each day allowing you to control your feelings and emotions.


Journaling often includes your dreams and ambitions. It helps one to focus on what you want in life, and the willingness and determination to achieve it. The little things can pay big dividends. Being able to physically write your goals for the year and track the action steps that being taken towards them is a sure path to success. You might notice you didn’t do as much one day in comparison to another. This will help you to pinpoint areas of growth, so more can be done to maintain consistent progress, even on a bad day.


Finally, journaling helps you in believing, that you are equipped to get what you want (money, great career, joy, live a prosperous life). Having confidence, allows you to be daring and courageous enough to move forward in spite of…Having confidence is the fuel that keep your self-esteem healthy, it drives you to want more, to expect more, and to do more. It shapes the essence of who we are and who we are to become.

Journaling about the positive things experienced allows your brain to relive it. It reaffirms your abilities when the ugly head of self-doubt appears. The release of endorphins and dopamine will boost your self-esteem and mood. These reflections can become a catalog of personal achievements that you continue to go back to.

Journaling about the things that didn’t work is just as important. As Thomas Edison said about his light bulb, “I have not failed. I’ve just found 10,000 ways that won’t work.” That’s the beauty of journaling. It helps you to remember what works and you can use it again…and what doesn’t work you can place it on the shelf of “I tried it, it didn’t work, therefore I’m moving forward.”

Thank you for visiting I hope you will begin your journey of journaling today. I can attest that it will change and elevate your life both professionally and personally.

Marion Montgomery is a Life & Business Strategist, Transformational Specialist, Author & Speaker. Click the link to order my book When Life Happens and the companion journal. Available on

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