Monday Morning Journaling Exercise

INTRO: WHAT IS THE MONDAY MORNING JOURNALING EXERCISE?

If you take a weekend off from journaling, it is important to make sure to have a session of journaling to claim what happened, and was memorable, on Friday night, Saturday and Sunday. That way, you do not forget about it later.

I recommend this exercise if you didn't do any journaling--or if you did. This Journaling Exercise might bring out more from your journaling, after all, if you did journal over the weekend. 

TIP: Make sure to do it first thing Monday morning before you get too busy. If there is one thing I've learned, if I get busy, I might not get this journaling down on the page. 

ANOTHER TIP: You can do this Sunday before you go to bed as well--or each night or morning over the weekend. Do whatever works for you--and works for you at the time. You might need to do something different each week--depending on your schedule and what comes up in your life. 

ANOTHER TIP: Do this every week and do not skip this. You'll get a lot out of it. 

THE MONDAY MORNING JOURNALING EXERCISE

TIP: Do at the very least #'s 1-4, preferable #'s 5-10.

1. Take out your calendar/planner and make sure to fill in what you did over the weekend, if you haven't already. If you have, go back through it and see if you forgot anything.

(TIP: I always put everything first on my online calendar that I have on my phone, Amazon Kindle Fire, and computer/PC. That way, if I don't have time to journal, I at least have that record and can journal more about it later on the week. I've noticed if I don't do this, I will forget about it. So, I always start here.) 

2. In your journal, write at least these section headings:

~ Friday night

~ Saturday a.m.

~ Saturday p.m.

~ Sunday a.m.

~ Sunday p.m.

3. Under each heading, write a sentence or more description of everything you did and/or at least one thing that was memorable. 

4. What was most memorable about the weekend? List three things and why. Then, number them in priority order.

5. Write more about each of the three items listed in #4.

6. Write more about your #1 memorable thing from the weekend. 

7. What did you learn this weekend?

8. What did anything from your weekend remind you about something from the past  If you didn't, think of some now. 

9. What future plans did you make this weekend? If you didn't, think of some now. 

10. Write a summary of your weekend. 

TIP: If you don't have time to do all of these, do at least numbers 1-4, and come back to these each day of the week for a couple of minutes.

~ Stacy Duplease

(Image credit: Stacy Duplease 17 November 2012. Virginia Beach.) 

Monday Morning Journaling Exercise

INTRO: WHAT IS THE MONDAY MORNING JOURNALING EXERCISE?

If you take a weekend off from journaling, it is important to make sure to have a session of journaling to claim what happened, and was memorable, on Friday night, Saturday and Sunday. That way, you do not forget about it later.

I recommend this exercise if you didn't do any journaling--or if you did. This Journaling Exercise might bring out more from your journaling, after all, if you did journal over the weekend. 

TIP: Make sure to do it first thing Monday morning before you get too busy. If there is one thing I've learned, if I get busy, I might not get this journaling down on the page. 

ANOTHER TIP: You can do this Sunday before you go to bed as well--or each night or morning over the weekend. Do whatever works for you--and works for you at the time. You might need to do something different each week--depending on your schedule and what comes up in your life. 

ANOTHER TIP: Do this every week and do not skip this. You'll get a lot out of it. 

THE MONDAY MORNING JOURNALING EXERCISE

TIP: Do at the very least #'s 1-4, preferable #'s 5-10.

1. Take out your calendar/planner and make sure to fill in what you did over the weekend, if you haven't already. If you have, go back through it and see if you forgot anything.

(TIP: I always put everything first on my online calendar that I have on my phone, Amazon Kindle Fire, and computer/PC. That way, if I don't have time to journal, I at least have that record and can journal more about it later on the week. I've noticed if I don't do this, I will forget about it. So, I always start here.) 

2. In your journal, write at least these section headings:

~ Friday night

~ Saturday a.m.

~ Saturday p.m.

~ Sunday a.m.

~ Sunday p.m.

3. Under each heading, write a sentence or more description of everything you did and/or at least one thing that was memorable. 

4. What was most memorable about the weekend? List three things and why. Then, number them in priority order.

5. Write more about each of the three items listed in #4.

6. Write more about your #1 memorable thing from the weekend. 

7. What did you learn this weekend?

8. What did anything from your weekend remind you about something from the past  If you didn't, think of some now. 

9. What future plans did you make this weekend? If you didn't, think of some now. 

10. Write a summary of your weekend. 

TIP: If you don't have time to do all of these, do at least numbers 1-4, and come back to these each day of the week for a couple of minutes.

~ Stacy Duplease

(Image credit: Stacy Duplease 17 November 2012. Virginia Beach.) 

Enjoy your weekend

I hope you enjoy your weekend. 

Be good to yourself--and try not to be too busy. 

Give yourself some time to recharge. 

Stacy Duplease
Journalkeeper Author & Sci-Fi Writer

The Story of John Arundell and Roanoke (A Sci-Fi Time Travel Novel)

& the Remembering Your Present Journal Keeping Series

Email: storykeeper2121@gmail.com

Bookstore: http://www.smashwords.com/profile/view/hisfiction

dba Remembering Your Present, LLC & Storykeeper 2121

6-word exercise: My 6-word mission statement

A 30-Day Journal About the Last Year: Day 1--Welcome

WELCOME TO A NEW BLOG POST SERIES: DAY 1

A 30-Day Journal About the Last Year:

The Remembering Your Present Journal Keeping Series, Vol. 6

Welcome to a new blog post series, A 30-DAY JOURNAL ABOUT THE LAST YEAR.

This blog post series will help us look at the last year of our lives, no matter what day it is we start to read and complete this blog post series. You can start it just as easily on 18 March as the 18th of November. 

What is important to note is that you have lived another year, another month, another week, another day, another hour, another minute, and another second. There is a reason why you are alive. Today marks the day you see why--through looking back to see from whence you have come. In other words, where have you come over the last year? That's what we will investigation over the next 30 days. 

Everyday is going to have enough material for you to spend two to three hours each day journaling. I would rather give you too much information than not enough, after all. Plus, you can do different things every time you look at this book that way. After all, this book is meant to be repeated periodically (at least once each year, preferably twice, ideally three times a year.). Consequently, do not think you have to do it all. I recommend doing at least three items each day, if not more. But, if you are strapped for time, do item #1 at the very least. 

Today is the day we will just look at things off the cuff. Do not look at your calendar or planner. 

JOURNALING PROMPTS:

1. Do not even look at any past past journal entries. Just off the top of your head, journal your response to this question:

What have you experienced the last year? 

Write the first things that come to mind. It does not matter if it makes sense or not. Just write down whatever comes to your mind, when it comes to your mind. Keep writing until you cannot think of anything else to say. 

2. Ask yourself the question again and do the same thing again. Write fast and as much as you can. When you get stuck, stop.

3. Repeat this one more time.

4. Now, go back and read what you just wrote with prompt #1-3. And, see if anything you read sparks any new or different ideas to write in response to the original question: What have you experienced this year? 

5. List as many memories (good, challenging, memorable, and indifferent) as you are able. 

6. What did you do this year? What experiences have you had this year?

7. What do you remember most from this year? List as many things as you can. Be thorough.

8. What do you wish you could do again from this year? 

9. Where did you go this year?

10. Was it a good, challenging, unusual, or indifferent year? Explain your response. 

11. What was most memorable about this year? List your number one item. 

12. What have you experienced this year? Write your response--even if you repeat anything of what you have already written. try to come up with some new material as well. 

(Photo by Stacy Duplease.) 

Stacy Duplease
Journalkeeper Author & Sci-Fi Writer

The Story of John Arundell and Roanoke (A Sci-Fi Time Travel Novel)

& the Remembering Your Present Journal Keeping Series

Email: storykeeper2121@gmail.com

Bookstore: http://www.smashwords.com/profile/view/hisfiction

dba Remembering Your Present, LLC & Storykeeper 2121

A Journaling Exercise or Prompt

If I could be the most ideal journalkeeper, what would that look like?

Journal your response.

(Photo by Stacy Duplease) 

Stacy Duplease
Journalkeeper Author & Sci-Fi Writer

The Story of John Arundell and Roanoke (A Sci-Fi Time Travel Novel)

& the Remembering Your Present Journal Keeping Series

Email: storykeeper2121@gmail.com

Bookstore: http://www.smashwords.com/profile/view/hisfiction

dba Remembering Your Present, LLC & Storykeeper 2121

A Journaling Exercise or Prompt

If I were to keep the perfect, and most ideal, journal, what would it look like?

Journal your response.

(Photo by Stacy Duplease) 

Stacy Duplease
Journalkeeper Author & Sci-Fi Writer

The Story of John Arundell and Roanoke (A Sci-Fi Time Travel Novel)

& the Remembering Your Present Journal Keeping Series

Storykeeper 2121 Blog and Website: http://storykeeper2121.blogspot.com

Email: storykeeper2121@gmail.com

Bookstore: http://www.smashwords.com/profile/view/hisfiction

dba Remembering Your Present, LLC & Storykeeper 2121

A Journaling Quote

TWO ONCE A WEEK JOURNALING TIPS

TWO ONCE A WEEK JOURNALING TIPS

~ 1. At least once a week, I recommend having one day to do a longer journal entry. Whatever you normally journal, however long or however much, double that if you are new to journaling (or took a break from it). Build up to tripling that in time.

If, however, you journal on a consistent basis, once a week, do a triple long one in time and in sentences. In time, add days per week you do this. Do one day of triple the journaling. Then, do two days, etc. 

The more you journal, the more you will get out of it. This is the bottom-line. 

~ 2. Once a week, review your previous journaling from the week. Then, do a journal entry about it. What jumped out of you? What do you want to write more about? 

TIP: I recommend doing #1 on Saturday and #2 on Sunday--if they are your days off. But, find what works for you! 

~ Stacy Duplease

(Photo by Stacy Duplease)

Facing the blank and empty page

Every single time you sit down to journal, you face an empty, blank page. 

Do you get intimidated by it--or does it excite you? 

TIP: I suggest journaling your answer to that question. Then, continue reading.

I think for most of us, it depends on the day as to our experience with the blank page and how it makes us feel. 

However, if you are the type who gets intimated by the blank page at any time, you might try these tips:

~ Remember that the empty page is something you CAN control. There are few things in this life we can control. We cannot control people or events, for example. But, we can control our reactions to people and events/circumstances. We can control our thoughts, emotions, and actions/behaviors. The blank, empty journal page is one things that we can control entirely. We decide what gets put down on the page. This gives us at least one thing in our lives we can control. This can be quite freeing.

~ Remember that you are the one who controls your reaction to the empty page. 

~ The empty page is actually an invitation. You get to have fun and put down on the page anything you want to. You get to do whatever you want with that page, at whatever time, in whatever way. 

~ The empty page is your friend. It is not your enemy.

~ The empty page is meant to be filled.

~ The empty page is calling out to you to put your life on it.

~ Journaling is meant to enrich your life. If you are threatened by it, change your thinking.

~ Journaling is probably the most beneficial thing you can do with your life. (That's no joke.) So, why let the empty page stifle you or make you feel uneasy? 

~ The empty page gives you the chance to experiment and be creative. Enjoy!  (And, remember, that every time you approach the page, even on the page you have already written, you have the opportunity to experiment and try new things.)

~ The empty page is a new beginning. Use it well. 

(Image Credit: Microsoft Images Online.) 

~ Stacy Duplease

Facing the blank and empty page

Every single time you sit down to journal, you face an empty, blank page. 

Do you get intimidated by it--or does it excite you? 

TIP: I suggest journaling your answer to that question. Then, continue reading.

I think for most of us, it depends on the day as to our experience with the blank page and how it makes us feel. 

However, if you are the type who gets intimated by the blank page at any time, you might try these tips:

~ Remember that the empty page is something you CAN control. There are few things in this life we can control. We cannot control people or events, for example. But, we can control our reactions to people and events/circumstances. We can control our thoughts, emotions, and actions/behaviors. The blank, empty journal page is one things that we can control entirely. We decide what gets put down on the page. This gives us at least one thing in our lives we can control. This can be quite freeing.

~ Remember that you are the one who controls your reaction to the empty page. 

~ The empty page is actually an invitation. You get to have fun and put down on the page anything you want to. You get to do whatever you want with that page, at whatever time, in whatever way. 

~ The empty page is your friend. It is not your enemy.

~ The empty page is meant to be filled.

~ The empty page is calling out to you to put your life on it.

~ Journaling is meant to enrich your life. If you are threatened by it, change your thinking.

~ Journaling is probably the most beneficial thing you can do with your life. (That's no joke.) So, why let the empty page stifle you or make you feel uneasy? 

~ The empty page gives you the chance to experiment and be creative. Enjoy!  (And, remember, that every time you approach the page, even on the page you have already written, you have the opportunity to experiment and try new things.)

~ The empty page is a new beginning. Use it well. 

(Image Credit: Microsoft Images Online.) 

~ Stacy Duplease

Where to journal

THE COMFORTABLE PLACE

I have found that if I journal in the same spot every day, it's a good thing at times. When I am in that spot, I know that I am to journal, and it does not take much to put me in that frame of mind. It's comfortable. It is safe. 

I recommend this for your everyday journaling for the main sit-down portion of your day. 

I have two main spots: my desk and a certain spot to the right of my husband on the sofa. 

I suggest you find your journaling spot as well.

EVERYWHERE ELSE

However, I also cannot suggest enough, learning how to journal in EVERY spot--no matter how many (or few) people, and journal regardless of how loud or quiet the place might be. In other words, get to the point you can journal anywhere and everywhere, in any condition, with any atmosphere, with however much or little noise. 

Why should you do this?

~ Your journaling should depend on nothing and no one. Period.

~ It gives you the opportunity to sneak some journaling in throughout your day and evening. 

~ Trying to journal in different places at different times, in different environments, will change the way you journal and what you get out of it. 

~ Variety is the spice of life. This is also true with journaling. 

(Image Credit: Microsoft Images Online.)

Stacy Duplease
Journalkeeper Author & Sci-Fi Writer

The Story of John Arundell and Roanoke (A Sci-Fi Time Travel Novel)

& the Remembering Your Present Journal Keeping Series

Storykeeper 2121 Blog and Website: http://storykeeper2121.blogspot.com

Email: storykeeper2121@gmail.com

Bookstore: http://www.smashwords.com/profile/view/hisfiction

dba Remembering Your Present, LLC & Storykeeper 2121

What medium to use as your journal

So far, we have covered what to journal, how to journal, and when to journal. But, now, let's take a look at what to use as your journal. 

Ask yourself this question: Do I prefer to write via hand or on a computer?

Then, ask yourself this question: Do I want my journals to last forever or not?

Then ask, Do I want to take the chance on losing my journals at any time (acts of God or theft)?

If you want to journal via hand, then take a look at the section below of Paper Journaling. 

If you want to journal via cell phone, tablet, laptop, or computer, take a look at the Digital Journaling section.

If you want your journals to last and be permanent, look at the Permanent and Lasing Journal section below. 

Paper Journaling

There are many different ways to do paper journaling.

Just remember paper and pens cost money and can be lost, stolen, or damaged  Also, the paper and ink do not hold up over time. For instance, anything other than black ink starts to fade in a matter of a couple of years. Black ink, too, will start to fade, but not like other colors of ink. Another thing to keep in mind is how paper journal take up space.

Here are a few suggestions of how to paper journal:

~ Blank book.

~ Loose-leaf sheets of paper

~ 3-ring binder and paper

~ Spiral notebooks

~ Composition books

~ Steno pads

~ 3 x 5 index cards

~ Legal pads

~ Scrapbook

~ Calendar or Planner

I recommend once a week typing them up in your computer so you have a lasting journal.. save it to the internet on the cloud and have a permanent journal. 

Digital Journaling

This is the type of journaling done on a cell, tablet, laptop, and/or computer. Here are some ways to journal with any of those devices:

~ Blank document (saved to Google Drive, the cloud, Box, DropBox, etc.)

~ Send daily emails to yourself

~ Google Docs

~ Keep a blog (public or private)

~ Penzu.com

~ On your online calendar/planner

~ Evernote (app)

~ ColorNote (app)

The Permanent and Lasting Journal

If you save your journals to your computer, cell, tablet, and/or computer, and to your hard-drive  it does not mean that you cannot lose your journals. They can still be lost. 

Therefore, I recommend saying them to your email, to Google Docs, to Box or DropBox, to Google Drive, your computer, AND external hard-drive. 

If you save them in the ways I just mentioned, and have a way for people to know to access them later (when you die), then, they are permanent and lasting journals. 

I cannot suggest this enough.

(Image Credit: Microsoft Images Online.)

~ Stacy Duplease

Two once a week journaling tips

~ 1. At least once a week, I recommend having one day to do a longer journal entry. Whatever you normally journal, however long or however much, double that if you are new to journaling (or took a break from it). Build up to tripling that in time.

If, however, you journal on a consistent basis, once a week, do a triple long one in time and in sentences. In time, add days per week you do this. Do one day of triple the journaling. Then, do two days, etc. 

The more you journal, the more you will get out of it. This is the bottom-line. 

~ 2. Once a week, review your previous journaling from the week. Then, do a journal entry about it. What jumped out of you? What do you want to write more about? 

TIP: I recommend doing #1 on Saturday and #2 on Sunday--if they are your days off. But, find what works for you! 

(Image Credit: Microsoft Images Online.)

~ Stacy Duplease

Make each day and journal entry count

Yesterday, I talked about how important it is to write at least one sentence of a journal entry every single day, 365 days per year. I cannot stress this enough. 

One sentence is bare minimum, however. The ideal is to a great deal more over time. But, start with one sentence per day. (Do 1 sentence per day for a week. Then, do 2 for a week at a minimum, then 4 sentences for a week, etc. The next thing you know, you will be journaling for a 30 minutes--then 1 hour per day. In fact, sometimes  you will journal for hours in a day. But, all of this comes in time, habit, and experience.)

The key here is to make your sentence, or however long your journal entry, count.

Let me repeat:

Make your journal entry count.

Don't just write: "Today was a decent day." Or: "I did dishes, cooked, and worked."

In a year, when you re-read that, will you remember that day? 

Rather, talk about something memorable from that day. In other words, what stuck out to you--good or bad? What got your attention?

So, for the one sentence, it can be something like these examples:

~ I focused on joy today.

~ I focused on this quote or scripture today...

~ I counted my blessings for having the spouse I have today. 

~ I realized my priorities have slipped.  

~ I wish there was more time in the day.

~ Busyness is making me live a mediocre life.

~ I remembered when I was little how for Christmas, the tree fell over and I had no idea how my mom could cuss. 

~ My dream came true today of...

~ I lost my job today at this company...

~ I am scared for the USA.

~ I've been walking around in mindless living. 

~ I miss...

These are deeper sentences. As a matter of fact, after you write that one sentence, you might not be able to stop writing and might feel compelled to write more. Saying, "Today could have been better " doesn't necessarily want you to journal more. You bore yourself. The other deeper examples are the opposite. 

The whole goal of living is to live well... Not just get by. So, how are we living today to make it memorable? If we are not, well... that tells us what we need to adjust. We should make each day count and each journal entry count. 

I recommend this even if you are beyond the one-sentence per day journaling. Go deeper. Don't just be shallow. Make your day memorable. 

***** TIP: If, at the end of you day, there was nothing memorable... Remember something from the past and get that written down on the page. Then, tomorrow, make sure you live a memorable day in some way--whether it is something you do, think, realize  plan, or focus on a motivational quote or scripture. Those can also be your making your day count sentence or journal entry. *****

(Image Credit: Microsoft Images online.)

~ Stacy Duplease

A Journaling Quote

When should you journal?

If you are a morning person, journal in the morning.

If you are a night owl, journal at night.

At every opportunity.

Every day. One sentence. 

~ Stacy Duplease

(Image Credit: Microsoft Images Online.) 

I am a storykeeper