Daily Journaling to Prevent Physician Burnout
February 19, 2019

As physicians, we write daily. And we write A LOT. Yet, I will let you in on a secret–journaling has a positive impact in your personal and professional life. Would you believe me if I told you that journaling helps us better cope with stressful events, relieve anxiety, and, even, speed up immunity?

It absolutely does.

Journaling as a keystone habit

Journaling has been an integral part of my ARISE morning and SLEEP evening rituals. In fact, daily journaling is one of the most powerful keystone habits that I have incorporated into my day. If done correctly, you will see an almost unexplainable transformation in your life.

Similar to many aspects of our lives, we know we should exercise; we know we should eat better, and perhaps, we know we should journal daily but haven’t been consistent with these habits. Perhaps, you have even tried to start the habit of journaling but failed at doing it regularly.

Consider this:

“Writing in a journal reminds you of your goals and your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.”–Robin Sharma

Benefits of journaling

1. Journaling organizes your thinking

Researchers have found daily writing promotes the brain’s attentive focus. It enhances the brain’s ability to process, retain and retrieve information. Over the long term, it will help structure your ideas and thoughts, reconcile different viewpoints and be able to interpret data more easily.

In the fast-paced environment of medicine, having the ability to think critically and creatively at an efficient pace is invaluable. Daily journaling allows us to learn new things far more easily. It trains our brain to form stronger and more concise neural pathways.

2. Journaling improves your decision making

Our day is filled with decisions–some easier than others. Keeping a daily reflective journal can increase critical reasoning, decision making and problem-solving. It can improve confidence and communication with colleagues. The reasons for this isn’t exactly clear but it appears to harken back to your brain’s ability to clarify thinking.

3. Journaling Increases your Gratitude

Even if you had a bad shift or a bad patient interaction, the act of writing has a unique way of shifting your mind toward gratitude.

When you start your journaling session be certain to include what you are grateful for. It will completely shift your mood and your attitude from a negative mindset to that of abundance.

I have written about the benefits of gratitude and adding words to paper will help overcome the valleys of your day. Having an attitude of gratitude helps release low energy emotions and overcomes adversity. It helps foster hope.

4. Journaling accelerates your ability to achieve your goals

Daily, weekly and monthly goals are a must for me. My wellness centers on creating short and long term goals. Without these goals, I would have no target to shoot at and life will become stagnant and boring.

By writing down my goals, I not only commit to these goals, but I can see my progress and see my past successes (and failures) It helps me uncover some hidden fears that may be holding me back. This “self-coaching” session allows me to bring things to the surface where it can be addressed. It helps me identify obstacles (perceived or real) and develop specific actions to achieve my stated goals.

5. Journaling allows a reset and daily recovery

My evening journaling practice is dedicated toward a reflection. As physicians, we struggle to detach ourselves from work. After a challenging day, our families are lucky to have our undivided attention.

Our career has us focusing on multiple areas simultaneously. This can be incredibly exhausting, and frankly, destructive. These evening journaling sessions allow me to review the day in my mind, reflect on the good (and the bad) and put a close to it. I write down things that I have learned and things that I can improve on. It is a great way to close the day and prepare my mind for a better tomorrow.

How to Get Started

It’s Easier than you think

For some, journaling can be perceived as being tedious or boring or even hard. There are visions of having to begin your daily entry as “Dear Diary…”. This is absolutely not the case at all. There are 3 requirements to start a daily journaling habit.

1. Time

You must set aside at least 5 minutes at the beginning and the end of the day. If you need to schedule it or set an notification for yourself–do it. Consistency is the key. For me, keeping my journal on my nightstand is the way it gets done daily. It’s the first thing I see in the morning and the last thing I see at night. You will see, after time, writing will become a habit no different than brushing your teeth.

2. A Place to Journal

The 5-Minute Journal

I love technology, but, to me, there is no replacement to pen and paper. If you are just getting started and fret about “what to write”, then The 5-Minute Journal is all you would need. As the name suggests, it takes no more than 5 minutes to complete and has the writing prompts already structured for you–a day session and an evening session. It is one of the simplest and most convenient ways to journal. I have been using it daily for several months. It easy to stay consistent with my daily habit but forces me to focus as I have a limited space to write.

Moleskine Notebook

There are times when you want to write more. I can confidently attest that once you start journaling and see the power it has, the hesitation that one has on “what to write” melts away. You begin yearning to write more and more. For this, I use a Moleskine Notebook along with an inexpensive fountain pen–the Pilot Metropolitan Fountain Pen.

If you do want to write more (and you will) but need some suggestions, I have found Brett McKay’s 31-day journal challenge incredibly helpful. While it is geared toward men, it can easily be tweaked for women as well.

Finally, keep a small notebook with you at all times. For me, I keep a small Moleskine Notebook in my white coat during a shift, or in my back pocket/jacket pocket. When a thought pops in my head, I write it down. You should too. You will forget it (I assure you) and some of your best thoughts happen at times you least expect.

Penzu

While I prefer the pen and paper route for journaling, if you prefer a digital platform then Penzu is a great online journal. It has a clean and simple interface that is customizable to your preferences. Importantly, Penzu keeps your journal safe with double password protection and military grade encryption. Additionally, you can write from anywhere as the Penzu app syncs your journals to whatever device you use.

3. An open mind

Finally, before you begin, allow yourself to clear your mind. Your journal entry will benefit greatly from taking a moment to focus on your breathing and let your thoughts settle in.

After that get comfortable and …begin.

Final Thoughts

Journaling doesn’t have to be a grand production. Remember, this is for you. It is simply the act of reflecting on your day and writing it down. Yet, in spite of this simplicity, it has the power to transform. Journaling has allowed me to learn new lessons from old experiences. It has instilled a renewed interest toward learning and experiencing new things–all in the pursuit of achieving lifelong wellness in my personal and professional life. Give yourself permission to try something new for yourself and for your health. I encourage you to try journaling everyday for 30 days.  I know you will reap some of the same benefits.

Do you already journal? Do you use paper and pen or do you prefer writing online? Please share with the community in the comment section below.

Note: Many of the links on this page are affiliate links, meaning if you choose to make a purchase I may make a small commission (this is at no additional cost to you). That said, I only recommend resources that I have tested and found them effective and useful. Please do not spend any money on these products unless you feel they will help you achieve your goals.

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About Dr. Harry Karydes
Success Mentor For High-Achieving Healthcare Professionals
If you are like most high achievers, you’re already a focused and self-motivated individual. You’re devoted to healing your patients–and doing it quickly. But you’re looking for more. You’re looking for a lifetime of success in your personal and your professional life. I help busy professionals by creating habits that peak performers use every day. My mission is to give you the courage and the tools to learn, grow and thrive in the important areas of your life. To live a life of focus and balance. Yes, you can succeed at work and at home. All it takes is the intent and a mentor to walk with you. If you provide the first, I will provide the second. Let’s get started.
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