Social media channels, and especially Tik Tok, are full of people making their own wellness diaries. If you have seen it yourself, you have to admit that it is a trend that looks quite attractive.
It seems nice to sit down and record your mood, make gratitude lists and maybe watch how much water you drink. But how exactly do you start?
Take a look at the hashtags #wellnesstips or #wellnessjournals on TikTok – which have 2 billion and more than 200,000 views, respectively – you will learn that the most important thing to keep in mind when starting a wellness diary is that it’s all about you . Social worker Elena Welsh, Ph.D. says that your diary should be personal to your goals, as it relates to your overall well-being.
While you can seek information from others, think about what you would like to work on right now to feel better mentally and physically. Do not drink enough water? Do you want to take more walks, improve your mood or sleep better? Put them in your wellness diary. According to Welsh, taking the time to keep track of the small changes you want to make is a great way to keep track of your motivation.
Clinical psychologist Jackie Darby, PsyD, CGP believes that wellness diaries are so popular right now because they really help you see the gradual changes as they occur. “They provide a visual layout for individuals to have a holistic view of their health,” he says. “And they help you stay motivated.”
If you want to try it, see below for ways to start a wellness diary.
Choose the diary that suits you
You do not need to buy a diary designed specifically for a “wellness diary” unless you want to. Just find a notebook that you like to use and that you want to open every day. It can be already organized with charts and to-do lists or it can be a simple notebook with blank pages that goes well with your favorite pen. Or it could even be digital, if that suits you best.
“You have to look for what is easier for you to choose, keep going and align with your goals,” says fitness coach Erin Mahoney. If you want to keep track of your physical progress, for example, a diary with graphs can be helpful in keeping track of your workouts.
Forget perfection
This video on TikTok by @insidethenout reminds others that the health calendar does not need to be Instagrammable, especially since the added stress can prevent you from getting started. Just think that these are private notes just for your eyes. Dr Christopher Taylor, a therapist at the Taylor Counseling Group, adds: “A wellness diary provides a way out where you do not have to worry about being judged or mocked for whatever is going on in your mind.” “Putting your thoughts on paper and out of your mind will help you get to know the best version of yourself.”
This will give you the freedom to write, draw and delete things. It should also give you the opportunity to write down thoughts and goals that are uniquely yours – even those that are annoying. No one needs to see this calendar, so you have to see it.
Decide what you want to record
Now that you have a diary, it’s time to decide what you want to write in it. Do you want to monitor your hydration levels, your mood or how many steps you take per day? Is there a goal you want to work on or are you looking to set new goals? You may not like to watch how many glasses of water you drink or how many hours you sleep, but what adds up are the little things you do every day. “Research has shown that consistency with daily goals is more successful,” says Mahoney. So think about what you need to feel good mentally and physically and take the first steps in this direction.
Make it a habit
One of the best things about a fitness diary is that it can add structure to your day. Sit down with your diary in the morning while drinking coffee or open it before bed while listening to a podcast and enjoy how you feel when you start or end your day with a good note. We are used to having calendars and agendas just for our work. Do you also think that the time has come to create one for ourselves?
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