By Contributing Editor: Vivian Nweze

The secret formula to health and happiness is already within all of us. Self discovery is an important aspect of creating the life you want to live. We all have goals, but we can’t achieve them without being a little introspective. Take the  time to record your emotions, patterns, and thoughts honestly by daily journaling. It will help you unlock your personal secret sauce to success and help you become accountable. If you’ve never tried this before, don’t worry, we’re sharing how and why you should give it a try!


What Type of Goals

Journaling for goal setting won’t be effective if they aren’t SMART Goals. SMART stands for: Specific, measurable, achievable, realistic, and time frame. Be clear and Specific on what the goal is, have something you can Measure your progress with or against, make sure the goal is actually Achievable and Realistic for where you are in life, and set a Time frame to create urgency and keep you on track!


It’s often suggested to have different sections in your journal entries for different goals. Some people even get different journals for their different types of goals, like one just for weight loss  goals. A prime example would be the Ultimate Portion Fix Daily Logbook Journal. It lets you track your food, workouts, water intake, sleep, energy, mood, what you’re proud of, what you want to keep working on, things you learned for the day, and more!


Train Your Mindset

Daily journaling is essential to work through personal issues, reveal your subconscious thoughts and your motivations. You can get a lot of clarity by reflecting on your past. Once you know all of these things,  you can turn your goals into reality by training your mindset. Do you constantly mention a friend that drains your energy? Is there a certain food you eat that makes you feel sluggish after? What have you written about that excites you? What triggered negative journal entries?  Are you repeatedly skipping a group fitness class because of one excuse or another? You can redirect certain behaviors once you plainly see your patterns. Course correct your mindset!

How To Get Started

  • Set a commitment to write something every day
  • Start off writing for 5 minutes a day and gradually build up to 20 minutes
  • Try writing  when you first wake up in the morning and are fresh  or right before bed when you can look back at your day
  • Decide if you want to physically write or if it would be more convenient to type
  • Try different  forms until you find one that suits you:
    • Free writing: Writing out everything that comes to mind without stopping or editing your work. No self judgement allowed!
    • Write one sentence every day
    • Rapid logging with a bullet journal ( an organized journaling system)
  • After you’ve gotten a few journal entries done, start reviewing them regularly to see what works and what doesn’t work in your progress towards your goals
  • The most important thing is not to censor yourself!


Let us know how you daily journaling is gong by tagging @AutumnCalabrese #TeamAC on social media!