Why We Need to Reflect Before Setting Goals
“It’s on the strength of observation and reflection that one finds a way” - Claude Monet
I remember sitting in a university seminar about six years ago, and our tutor was telling us how we all needed to keep a reflection log as part of our coursework.
Back then, even though she definitely explained the benefits of self-reflection, the significance of keeping a journal or personal reflection diary didn’t click until a few years later when I began journalling during the pandemic.
During 2020, when the world went into chaos, journalling was the one thing that really saved my mental well-being and allowed me to process thoughts and emotions better than I ever had before. And as someone who naturally avoids dealing with big emotions and problems, writing everything down felt like a huge release, and it’s why I am so passionate about advocating the power of journalling today.
Now, there are many types of journaling, such as free-writing, bullet journaling, scripting, and reflective writing.
These all hold different benefits, but reflective journaling is the best if you are looking to set and achieve goals, focus on self-development, and improve personal problem-solving abilities.
In this TEDx video below, James Schmidt talks about the value of self-reflection and how to develop a deeper understanding of life. His story is incredibly powerful and helps remind us how to avoid the everyday auto-pilot mode we can find ourselves in.
What are the benefits of reflective journaling?
It helps us develop a deeper understanding of ourselves. Why do we make certain decisions, and what triggers different responses within us?
We can analyse and decode memorable experiences and use these as a treasure map for future scenarios.
Reflective journaling is significant in helping your mental well-being and brain health. It can help you feel calmer, more productive, and even improve your memory. And it can help process emotions, which can make triggering thoughts more manageable:
“A study conducted by UCLA experts measured people’s brain activity during journal therapy. They discovered that written words can make an experience of trauma less intense.
For example, when participants looked at an angry face image, their amygdala (the brain’s emotional region) activity increased. However, once they began associating words with images, their emotional reaction reduced greatly.
Professor and researcher Matthew D. Lieberman from UCLA explained that putting feelings into words is like hitting a break when you see a yellow light. Every journaling session lowers your brain’s reactions, making them less intense, and allows your feelings to become more elaborate.”
Reflective journaling also helps you see how far you’ve come! This is how you go on to set goals and create a roadmap for your future, coming from a place of gratitude and pride rather than scarcity.
It can have a profound impact on your relationship with yourself and your loved ones. “Journaling can help you put some distance between you and your possibly self-destructive thoughts of a situation and help you gain perspective, clarity, and empathy. This helps you deal with relationship or friendship problems in a much healthier way.
So, why do we need to reflect before setting goals?
We can create aspirations for ourselves based on where we’re currently at in life. But it’s not until we analyse where we missed our goals last time or the times where we thrived that we can create an action plan for success.
“When we’re thinking about setting goals, we need to take some time to identify any obstacles that could get in the way and how to handle them using previous experiences. This will take away the power of your fears and help you feel prepared so you can focus on achieving the goal.”
Reflecting is another way to analyse the type of person we need to become in order to achieve those goals.
For example, if your goal is to cook more at home and avoid eating out all the time, think about the type of person who does this naturally every day. They probably enjoy looking at new recipes, watching cooking videos on YouTube, experimenting with different herbs, and taking the time to plan out the meals for the week. Get specific and see where you’re at and where you’re heading. Use reflective journaling to learn about yourself and see what you need to do (and who you need to be) in order to get what you desire.
The Roses, Thorns & Buds Method
The RTB journal from Wellgrl helps you create an achievable daily reflective journaling practice.
Roses are your highlights and wins from the day.
Thorns are any challenges or fears that you have experienced.
Buds are the opportunities and resolutions that help you move forward.
Imagine having that all in one place to get into a daily journaling routine.
Treat yourself to the Roses, Thorns & Buds Journal and make 2024 the year where you finally hit those ambitious goals, improve your relationships, and create a transformative wellness habit.
And don’t forget to subscribe to our Substack. We post our 2-2-2 newsletter every Wednesday and our deep dive pieces every Sunday!
To your health and happiness.
Ellie from Wellgrl x
Sources:
https://www.intelligentchange.com/blogs/read/benefits-of-journaling
https://www.reflection.app/blog/reflective-journal-reflective-practice
https://www.acap.edu.au/newsletters/how-reflecting-can-set-you-up-for-success
 |
|