Want to Crush Your Goals Faster? Try Keeping a Wellness Journal

You’ve downloaded every fitness app, bought workout gear, and promised yourself that this time will be different with your health goals to finally get in shape, eat better, and prioritise your mental health. Yet somehow you’re back to square one, your equipment is gathering dust, your meal prep containers are buried in the back of your fridge, and that app hasn’t been opened in weeks.

If you can relate to the scenario, then you may want to consider using a fitness journal. The simple act of scheduling and tracking your fitness goals, progress, and commitments can turn your aspirations into achievable targets. In fact, people who write down their goals are 42% more likely to achieve them.

So, how can you use the journal to guide and motivate you along your fitness and health journey? Keep on scrolling to find out!

What Is a Wellness Journal?

Journaling is a practice for self-care and reflection. A wellness journal works similarly. It helps you to record the details of your workouts, like exercise, sets, and reps you did on any day, or the nutrition/ food you ate for the day. A fitness journal also helps you to create a workout schedule, track your goals, and acts as a progress log of any challenges or concerns, so that you can modify your efforts.

In addition, a journal can be your own space to record your thoughts and feelings. It encourages mindfulness and can foster a deep mind-body connection, allowing you to cope with whether you are crushing it or just at times when you are feeling low. In fact, regular journaling can reduce cortisol, the primary stress hormone.

Benefits of Keeping a Fitness or Wellness Journal

A fitness or wellness journal takes the guesswork out of your training. You can plan your day-to-day tasks with focus and get a better understanding of your workout habits. Let’s take a look at some ways a fitness journal can benefit you:

1. Keeps You Accountable and Motivated
   A fitness journal keeps you accountable to your scheduled routine. You will be able to stick to your training plan and ensure that you are not neglecting any specifics. Over time, it will help you reach your personal best and may motivate you to set a new goal.
2. Breaks Your Goals Into Steps
   A wellness journal gives you space to break your big goals into more manageable steps. For instance, if your goal is to run a 10k race, break the goal into running non-stop for four or five minutes. Then gradually increase the minutes and so on to build your stamina and strength to reach the goal.
3. Helps to Recognize Patterns and Trends
   A fitness journal can offer insights even in the smallest of details. As you write down details from your fitness routine, you might discover the best time to work out when you have peak energy. Or you will learn the things that might affect your sleep pattern. These clues will help you adjust your plan for the next day.

How to Use a Wellness Journal Effectively?

Wondering how to create your own fitness journal? Creating an overall plan, setting your goals, and adding the details for each day will be a great combination to chart your fitness journey. Here are some strategies to use a wellness journal effectively:

1. Set Clear, SMART Goals
   Start your fitness journal by adding your goals, milestones, and the schedule that works for your lifestyle. To use this strategy, try a SMART goal. The framework will help you keep things flexible while making adjustments to your routine.
2. Record the Details
   Note down the date, type of exercise, duration, intensity, and any other important details about your workout. For instance, you can add the number of reps, sets, and the weight lifted for your strength training. Include how you felt during and after the workout, such as your mood and energy levels.
3. Document your Nutrition
   Keep a track of what you eat and drink. Add about the portion sizes, calorie counts, and reflect on how it affects your energy level, hunger, and performance for the day.
4. Monitor Rest
   Record your sleep patterns and quality every night. Note down any rest days or recovery activities you follow, like stretching or yoga.
5. Reflect and Adapt
   Regularly review your journal to find any trends. Setbacks or areas for improvement. Adjust your goals and strategies based on the observations.
6. Stay Consistent and Seek Support
   Make journaling a habit by scheduling a specific time once a day or week to update it. Share your fitness journal with your personal training coach or buddy to get feedback.
7. Be Honest
   No one wants you to maintain your journal like you are doing your homework. If you are having a tough day, that’s alright. After all, it’s your safe space to celebrate your wins and voice out your challenges. The more insight you add, the better your future goal will be.

Common Mistakes People Make

You might think that maintaining a fitness journal is easy. How hard is it to sit down and jot your plan, thoughts, or exercise routine for the day? But the truth is, fitness journaling can be intimate for a lot of people, which usually leads them to make some mistakes:

• Skipping Entries
  The biggest challenge in a fitness journey, as well as a journal, is to stay consistent. When you skip entries, it can disrupt your routine, making it harder to identify your progress or challenges. Pair journaling with one of your daily habits, like when you are traveling on the bus or having your energy drink.
• Making it too Perfect
  Your journal about personal training doesn’t have to be perfect, like with neat handwriting or in pristine condition. Overcomplicating things will make journaling a chore, which will scatter your focus from your goal and make it overwhelming to keep up. Set a timer for 5-10 minutes to write your journal, without obsessing over rules or rigid formats.
• Writing Shallow Thoughts
  Many people have the habit of being surface-level journalists, which limits their deeper personal growth. Keep a track of ‘why’, how, and when behind your journal to know your patterns and concerns clearly.

Digital vs Paper Journals

Generally, fitness journals are available in digital and paper formats. You can choose the one that aligns with your goals and lifestyle:

• Physical Journals: Ideal if you prefer pen and paper and need a personalized experience. Great for people who enjoy writing, doodling, and adding their own flair to their in-hand records.
• Digital Journals: Perfect if you are a tech-enthusiast or tend to forget or misplace your physical notebooks. Digital journal apps often include additional features like calorie counts, reminders, and community support.

Conclusion

The secret to actually sticking to your wellness goals isn’t another fitness tracker or diet plan. It could be something as simple as a pen, paper, or a digital journal with five minutes of honest reflection about your health journey each day. But remember that a fitness or wellness journal goes beyond just logging your exercises. It’s your safe place to celebrate your small victories, adjust your strategies, and set realistic goals.

Each entry in your journal is a step you took towards your goal and a symbol of your commitment to yourself. Remember, the path to your fitness goals is not a straight one. Any experience dips along the way, which is quite normal. But your journal is a personal and adaptable tool. So customize it to your needs and enjoy the journey towards a healthier, happier you.

FAQs

1. How to stay consistent with a wellness journal?
   Set reminders on your phone and link the journaling with your existing routine. Keep the journal visible, so that you can never forget about it.
2. Can I overcome writer’s block in fitness journaling?
   Yes, try free-writing without any rules for a few minutes. Write without any worry about perfection or structure, and let your thoughts flow.
3. Is fitness journaling an expensive thing?
   No, fitness journaling, either in physical or digital format, is usually affordable. Stick with your budget, whether purchasing a notebook or subscribing to a digital app.