Why high performers journal: Your guide to effective journaling

Ever wonder how some people:

• stay laser-focused,

• achieve their goals faster, and

• bounce back from setbacks stronger?

It’s not luck.

It’s the power of directing one’s attention to what truly matters.

As opposed to just reacting to whatever comes their way.

One of the best tools for this?

Journaling.

It’s not just about jotting down your thoughts.

It’s about:

• unlocking deeper self-awareness,

• aligning your mindset with your goals, and

• intentionally shaping the future that you want.

But here’s the catch:

Journaling is a skill you need to sharpen like any other.

• How do you journal effectively?

• How do you align it with your goals?

• How do you accelerate your success?

That’s what we’re diving into today.

Whether you’re a seasoned journaler or just starting out, you’ll learn how to make this practice truly impactful.

Ready to upgrade your personal growth toolkit?

Let’s get started.

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Before we begin: Here’s what you might have missed last week…

Big idea #1: Reflective vs. generative journaling

Ever feel like you’re doing everything right but still not hitting the next level?

• You are journaling,

• gaining self-awareness, and

• diving deep into your thoughts.

But something’s missing…

Reflective journaling is powerful. You are:

• revisiting highlights

• expressing gratitude, and

• learning from the day’s events.

It helps you understand where you’ve been and how you’ve grown.

But as high achievers, we’re not just focused on where we’ve been…

We’re obsessed with where we’re going.

That’s where generative journaling comes in.

Instead of only reflecting on today, start journaling about tomorrow.

Generative journaling is about setting the tone for the day/month/years ahead, deciding:

• How do you want to feel?

• How do you want to show up?

• What do you want to achieve?

It’s about bridging the gap between where you are and where you want to be.

Think about it:

• What can you do tomorrow to make it a success by day's end?

• How will you tackle your biggest challenge this month?

• What will your ideal day look like once you've achieved your 10-year vision?

High performers know success isn’t just about responding well.

It’s about being proactive.

Generative journaling is your tool for designing your life, not just winging it.

Reflective journaling is the rearview mirror.

Generative journaling is looking through the windshield, hands on the wheel, driving toward your goals.

Your future self will thank you.

Big idea #2: Energy flows where attention goes

You’ve heard this phrase before.

But today, let's dive into how to actually apply it.

How can you shift your attention, especially if you’re prone to negative self-talk, feeling stuck, or discouraged?

Intentional journaling is the best tool indeed.

Isn’t it true that behind every struggle, there’s some learning and improvement to be made?

So, think about your current life phase — what is it teaching you?

• Are you called to improve your self-talk?

• Are you learning to be more patient and present?

• Are you mastering a specific skill, like communication?

Wait a minute… How can journaling help with these?

It helps by:

• directing your attention,

• making it easy to track your progress, and

• building momentum through daily journaling.

The key is to use the right prompt.

Here are some examples:

1. If you’re working on your self-talk:

• Prompt: “What have I done well today?”

• Action: List and amplify all your wins, no matter how small.

2. If you’re learning patience and presence:

• Prompt: “What am I grateful for at this very moment?”

• Action: If nothing comes to mind, think about what could have made this moment less pleasant, and express gratitude for what’s going well, such as:

  • Not having a headache

  • Your loved ones being safe

  • Simply being able to breathe

3. If you’re mastering a specific skill, like communication:

• Prompt: “What have I learned about good communication today?”

• Action: The more you ask, the more you’ll notice and learn from real-world interactions.

To summarize the steps:

1. What are you working on or striving to overcome?

2. Narrow it down to 1-3 key areas for growth.

3. Create the journaling prompts that will keep your attention focused on those areas daily.

4. Set a goal to fill an entire page or write for at least 5 minutes each day.

5. Commit to this practice for 30 days.

6. The progress you’ll see will motivate you to keep going or to take your journaling to the next level.

Big idea #3: Cathartic journaling

Ever feel overwhelmed by a swirl of emotions that just wouldn’t quiet down?

One of my clients used to feel this way regularly before going to bed.

While talking to someone can help, it’s not always an option.

You need a tool that doesn’t depend on someone else’s availability, because those overwhelming moments can strike at any time.

By now you know what my recommendation is here.

Get a puppy.

Just kidding. I am only checking if you are paying attention. 😉 

Cathartic journaling is a powerful tool to process and release emotions that might otherwise linger and fester.

• You’re giving yourself permission to feel everything fully and honestly.

• No holding back.

• It’s a safe space to express anger, sadness, fear, or frustration — whatever is on your mind.

What makes it so powerful?

1. You are externalizing emotions.

Writing down your feelings helps you see them from a distance, making it easier to view them objectively and less emotionally.

2. You are making them more manageable.

Translating thoughts and feelings into written words helps to organize and structure them, making the problems feel more manageable.

3. You are shifting your attention to what matters most.

By journaling, you can focus on resolving your emotions rather than being overwhelmed by them.

Here are some prompts to help you get started:

“What am I feeling right now, and why?”

Start by naming the emotions. Sometimes, just identifying them is a relief.

“What triggered these feelings?”

Explore the root cause of your emotions. Understanding the source can help you address it more effectively.

“What judgments or assumptions am I making?”

This prompt helps you challenge and reframe any negative or distorted thinking that might be fuelling your emotions.

“What positive outcome can I focus on instead?”

Once you’ve processed the emotion, redirect your focus to something constructive. This helps shift your mindset from negative to positive.

Don’t dwell on the negativity. Release it.

Once it’s out, you can look at it more objectively and decide how to move forward.

When you keep your emotions trapped inside, they grow into something much scarier than they actually are.

But when you write them down, you shed light on them, making them smaller and easier to handle.

The Productivist Challenge: Journal daily

We’ve explored many ways journaling can enhance your well-being and fast-track your journey to your goals.

Which one resonated with you the most?

1. Pick one journaling style/prompt.

2. Choose your method of journaling: digital, physical, or audio.

3. Set your goal: Will you write an entire page or commit to writing for at least 5 minutes?

Now, commit to it daily and watch how this simple practice can transform your life.

The Productivist Question:

Two-thirds of the year have passed.

What accomplishment do you want to raise a toast to on December 31st? 🥂

(That’s one more journaling prompt for you!)

Wish you an amazing week ahead,

Valeriya

PS: Have I convinced you to start journaling or will you just get a puppy? 🥲 Let me know by hitting reply or DMing me on LinkedIn!

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