When life gets a little busy, it can be difficult to take time to prioritize your well-being. Pausing for a few moments in your morning or evening can help you get back in touch with what’s really important. You can use the pages of a wellness journal to reflect on what makes you feel good – setting goals, tracking healthy habits and noting down what you’re grateful for. We’ve gathered some tips and tricks to help you make the most of your wellness journal – for mind, body and spirit. With a little practice, your wellness journal will become a treasured tool to turn to whenever you need a feel-good boost.
Well-being is all about balance. Your journal opens with a free-form wellness map, where you can scribble or sketch any thoughts and feelings you have across all areas of your life. Feel free to note down whatever comes to mind for you – perhaps you’re great at getting eight hours of sleep, but you’d like to focus on moving your body more regularly. Or maybe you’re constantly sipping water, but want to cook for yourself more. Use this space to note down all the things that make you feel happy, balanced and well, whatever they may be.
Once you have an understanding of which areas of your life need some love, you can start setting feel-good goals. Your journal will help you organize your goals into four main groups – nutrition, mind, activity and self-care. You want to aim for a holistic approach, so try to pick something for each group that is meaningful for you. Remember, they can be big or small – avoid comparing yourself to others and focus on things that will make you feel your best. It’s not one-size-fits-all when it comes to well-being, and part of using a journal is figuring out what works for you.
While you may feel tempted to make dramatic changes, aiming for small shifts will mean you’re more likely to stick to them. Find something you want to prioritize, then use the pages of your journal to break it down into more manageable steps. For example, if you want to work on your fitness, you might want to start by adding in an extra weekly walk or pushing your run for half a mile longer. Instead of trying to do an hour of meditation, start with a few minutes each day. Don’t force yourself into doing anything that you hate, but instead find ways to work towards your goals that suit you. Slow and steady wins the race.
Most of the journal’s pages are set up for daily reflection. Each morning, set an intention for the day to make your well-being a priority. You could choose a small practical task that will get you closer to your big goals, such as picking up some fruit and vegetables, reading a book on your lunch break or researching yoga studios near you. Your intention could also be a more abstract idea, like treating yourself with kindness no matter what the day brings. Just pick something positive that you’d like to prioritize, and let it guide the rest of your day.
The journal also has space for you to start noticing patterns in your behavior. You can write down thoughts and feelings, activities and meals. Every day, there’s also space to note one thing that you’re grateful for. Use the moon icons to track your sleep, and smiley faces to record your mood. Keeping track of your days in this way allows you to understand yourself better – does exercise affect your mood? Do you reach for healthier foods when you’ve made time to rest? These observations will help you understand what works for you and what doesn’t and adjust accordingly.
When it comes to wellness, we’re striving for progress, not perfection. Like anything, the more you practise, the easier it becomes. To build a new habit, it helps to connect to an existing behaviour you already do daily. For example, write your intention while brewing your morning tea, or reflect on your day just after you brush your teeth in the evening. Don’t worry if you forget a day or two. The journal is undated, so you can fill it out at your own pace. Give yourself time to get used to the habit, and remember that every little check-in counts. Plus, there’s always time to start again on a fresh page.
Building a habit encourages you to check in on good days and bad. Your journal is filled with space for wishlists and blank pages you can use to write down inspiring words. On days you’re struggling to think of a goal or intention, you can browse through those pages to remember things you want to watch, activities you adore and your favourite nourishing meals. Some days you’ll feel like a green salad and a gym session, while others will call for the comfort of chocolate biscuits and a nap. Be honest with yourself, write it all down and let your wellness journal be a judgement-free zone.
There are dedicated pages in your journal for self-reflection, allowing you to note what you’re proud of, what you could improve on and how far you’ve come. This is a space to celebrate your wins and notice any changes to your overall feeling of well-being. There’s no right or wrong way to journal, and nobody’s pages will look exactly the same. Your wellness journal should be a simple way to take note of things that make you feel good, whatever that means to you. Be gentle with yourself and remember that it can take time to notice any shifts. It’s a journey, not a sprint.
To take control of your well-being, find your own wellness journal. If you’d like to prioritize nourishing yourself with food, try recording feel-good meals in a recipe journal. Or if thankfulness is something you’d like to focus on, check out our range of gratitude journals.