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My “It Matters” LOG

July 11, 2015

No question that journaling is a major therapeutic and enlightening activity. Even in our busy lives, it is still something recommended in clinical settings between counselors and patients. WHY? There are numerous reasons, but since time always seems to be a commodity so few of us can find when we need it, let’s keep the answer short and to the point. BECAUSE IT WORKS!

Journaling helps us do more than reflect. It can help us take a bird’s eye view of things and help us clear out the cobwebs. But did you know that journaling doesn’t need to be a wordy venture? Think back to the stereotypical psychiatrist who asks their patient to “say the first thing that pops into your head.”

What if I told you clearing out the cobwebs can be as simple as writing down the first thing that comes into your head and keeping track of it in a journal? Well it can! You pick the format that you work best with:

• Notepad
• Stick notes on your computer
• Fancy Notebook
• Phone App

The only requisite is that it is something you will be able to commit to looking at and writing in/on every day for a month.

Question 1: What is the most pressing thing on my mind right now?
Question 2: What do I want most right now?
Question 3: What do I feel most strongly right now?
Question 4: What am I most grateful for right now?

Keep responses short, no more than 4 or 5 words per question. So all totaled you will be writing no more than 20 words per day.



• Review your week. It is best if you keep this time as consistent as possible every week. So if you’re going to make it Sunday night before bed, try and keep it to Sunday night before bed.
• Write one additional entry – one question only.
Weekly Question: How did my week go?
Keep this too, to a response of no more than 4 or 5 words.
• Review your weekly responses at the end of each month.

Keep with this format for 4 months and then, you can tweak it by adding another significant question of deleting one that you may not feel is effective. I strongly suggest keeping the gratitude question because we all can use a daily reminder about the wonders in our lives.

A Month

And, if you do follow this quick and easy plan, I would love to hear from you and hear what you have to say about how/if you find it works in your life. Just drop me a line @ with “It Matters Log” as the subject.

Judy is a licensed clinical social worker and has worked extensively as a counselor with children, adolescents, couples and families. Judy’s professional experience in the mental health field along with her love of writing, provide insight into real-life experiences and relationships. Her fresh voice and down-to-earth approach to living a happier, more meaningful life are easy to understand and just as easy to start implementing right away for positive results!

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