Are You Missing Out On Happiness?

Writing about the good events in your day can make you a happier person.

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Last weekend ended with a social engagement on the Sunday evening, which even though I enjoyed catching up with old friends sapped my energy leaving me desperate for some me time.

By the time I hit the sack I knew I needed to recharge my batteries. My job the next morning began at 9.30am so before falling asleep I planned to get up extra early the next day so I could head over to one of my favourite green spaces in London, Richmond Park. The weather the next morning was nothing to write home about but I didn't let that put me off and by the time I pulled up in the car park it was raining with a crisp breeze that pelted cold air on your face.

Still determined I pulled on my wellingtons, wrapped up and strode off for my morning walk. With no heavy bag on my shoulder and just my iPhone in my coat pocket I suddenly felt remarkably free.

I headed off in the opposite direction of the school run traffic streaming through the park which I needed to get as afar away as was possible, which is the park's one only un-redeemable feature. The wind howled and the sharp crisp air pelting across my face suddenly felt comforting, my own call of the wild.

In the distance I spotted a tree off the beaten track housing what looked like a hollowed out bark and headed over to investigate. It was a wonderful specimen, maybe a hundred or more years old. My iPhone sparkled as I took images of inside the trunk. Some of those images resembled hill top terrains. Take a look at the image below to see what I mean.

Nature therapy is available and free. My morning dose of nature therapy had immediate effect in re-energising my diminishing energy reserves.

For the next 45 minutes I sauntered across the green plains of the park stopping to commune and take photo's of various trees. By the time I realised just how much I was enjoying myself I had only thirty minutes left to get back to my appointment but Oh, I felt delicious.

Back in my car a quick glance in the car mirror reflected back a face with blushed cheeks that had clearly benefitted from a free, natural non-surgical procedure. I’d been injected with a huge dose of energy.

The next day was yet another early start but at least one where I could get a seat on London's heaving packed rush hour traffic. Before leaving home I’d popped two decorated luggage tags into my journal. Then on the train I pulled one out and on one side I wrote across the top, three things I intend to get done for the day. This really helped me prioritise for the day in a way that felt light and easy.

On the other side of the luggage tag I wrote across the top, three good things about yesterday. I then proceeded to answer both questions writing my answers directly onto the tags.

Things started off well with question one but by question two I began frantically scanning the day trying to recall the best bits of the day. I mean anything and to my surprise found myself struggling. By item three I'd drawn a blank. Yes in less than twenty-four hours I had forgotten about my wonderful time in Richmond Park.

That’s why writing things down makes a difference. Writing it down brought the experience back into focus and made me in the moment instantly happier. Remembering my time and most importantly recording it felt like I had retrieved something of value from my past.

Most people are familiar with the practice of writing a Gratitude journal and more recently the Five Minute Journal click here for more information has condensed this practice in their product the 5 Minute Journal.

Years earlier I'd introduced a similar practice, 7-minutes of spiritual grace writing practice to groups I worked with. The idea behind it was once you set yourself an achievable goal of writing for 7-minutes you’ll probably without even realising it write for even longer.

The reason I'm sharing all this with you is because I know how busy you are. Most people just can’t imagine where they’ll find the time to get through even a quarter of their to do list let alone write a journal.

But wait a minute? How many of your priorities get compromised at expense of the things we love or are important to us as we fritter away valuable hours checking social media and playing on our mobile phones. Both the five and seven minute practices are practical and fast ways to gain the many benefits of journaling and being reflective.

For example a 2012 study found that women who wrote down three positive events and the reasons why they were positive experienced a reduction in physical complaints such as headaches, back pain and muscle tension.

For the next seven days how about trying out the fast track, seven-minute journal writing practice to discover how it works.

Here's how it works:

Writing materials needed:

  • Collect seven luggage tags or seven small slips of paper or use your journal or notebook. It's a good idea to try writing on a luggage tag because it breaks the cycle of writing for work and feels a lot lighter and fun.
  • Date each luggage tag on one side for future reference.
  • Each day for the next seven days on one side of your luggage tag write three good things that happened the previous day.
  • Next on the other side write down three things you'd like to get done today. It’s common for individuals to find that they end completing a different activity than the one originally entered on their list. But they also find that what gets done is better than the original intentions.
  • The second thing that turned out to be a bonus is that without making an effort people find themselves continuing to write after the seven minutes is up. It’s a great way of bypassing writers block and a lack of confidence.
  • This practice of short writing bursts is a smart way of outwitting the inner critic who often considers short writing periods insignificant which means the inner critic is likely to be off duty and less likely to show up.

Remember the journey of a thousand miles begins with the first step. Let's build a journaling revolution one line at a time as a base line for becoming a writer and growing your business!

If you’re ready to try this out or interested in learning lots more about how to become a writer then there's still time to join me and a small group of writers at the Inside Out Writer's Retreat I'll leading in Greece in ten days time. Click here for more details:

Jackee Holder

Professional & Personal Coach, Author, Speaker & Journal Coach, Life Is A Work In Progress!

I am energised and come alive when I am writing and journaling and over the years I have filled the pages of over one hundred journals. I am a bookaholic and see writers of all genres as part of my natural tribe. I am qualified in many areas of personal development and well-being including a Masters degree in creative writing and personal development from Sussex University and in the completion stages of training as a psychosynthesis counsellor. But by far life and it many bumps, bruises and triumphs continues to be my greatest teacher. Life has been a series of adventures and challenges but creativity has remained a mainstream force of my life. This means that over a period of twenty years I have authored four published books, 49 Ways To Write Yourself Well, Be Your Own Best Life Coach, The Journal Journey Guidebook and Soul Purpose along with numerous workbooks, e-books, free journaling products and articles for a range of journals and magazines. I have recently launched The Inner and Outer Nature Self Discovery deck of cards which brings together my love of journaling and nature. In my professional vocation I work as a corporate coach, coach supervisor and leadership facilitator. I love what I do, no two days are the same and I love how I can bring so much of what brings me alive into this work. I care about our environment and have a deep reverance for trees and nature. I hold nature and journaling as my go to sources of well being and write regularly around the therapeutic benefits of forest bathing, connecting with nature and journaling. Twice a year I open the doors to my online well being journaling class, Paper Therapy. Over five weeks you are immersed in a world of journaling prompts and exercises that empower you to creatively and mindfully grow a daily or weekly journaling practice. You will learn about the therapeutic benefits of journaling and how journaling can help you thrive even when you are challenged and stretched. Paper Therapy I journal regularly, love listening to an eclectic range of podcasts interviews which challenge me to think outside the box. I am an early morning urban city walker and love the quiet hum of the mornings when most of the rest of the world is asleep. I have a real curiosity about trees and tree mythology and love the way trees beautify our and resource the environment. London is my home and for now I feel so lucky to live in the city with the most green parks and spaces in the world. You can find Jackee here: Follow me on my urban walkabouts at Instagram:@jackeeholderinspires @girlabouttown Twitter: @jackeeholder


Go to the profile of Suzy Walker
over 6 years ago
I love this. I'm a big journal fan and it's a wonderful full stop to the end of my day.
Go to the profile of Jackee Holder
over 6 years ago
I am away in the Lake District where yesterday I co-ran a group with women leaders from a media company. The group loved the idea of luggage tags and starting or ending their day in this way. It's a fast and effective way of journaling that also has real benefits.