“You can’t get stronger by reading a book about pull-ups, right? We know that knowledge by itself is not power, you have to put it into action.”
- Jim Kwik, host of the Kwik Brain podcast, talks with Joe de Sena about how to develop resilience.
Write Out Your Feelings
If the last diary you kept was the one you hid from your Mom when you were 12, you’re not alone. Time is short – we get it.
But a regular journaling habit may be just the thing you didn’t know you needed.
There’s a mountain of research showing journaling is good for your health, mood, and mental state. In fact, here are 83 science-backed benefits (yup - 83!).
To name just a few, journaling:
- Helps you clarify your thoughts and feelings
- Reduces stress and anxiety
- Promotes self-improvement through reflection
- Boosts memory
- Strengthens your immune system
So, what should you write about? Truth is, only you can answer that. Grab a pen (or a keyboard) and see what happens.
If you’re still not sure, try some of these techniques and prompts.
Hands up if you’re going to give journaling a go today? ✋
Create a Distractions List
No, it’s not a list of all the fun new ways you can come up with to distract yourself from work. We’re talking about a list of all the ways you already get distracted.
Why write down your distractions? Simple: so you can be aware of them. And once you’re aware of them, work to defeat them.
Some distractions are obvious (hello YouTube and 3 pm snacks), but others are insidious. These sneaky time thieves can even come disguised as work. Those small yet unimportant tasks that suck up time? They’re distractions too.
That’s why creating a distraction list is so powerful. It’s a way to say to your distractions, I see you.
If you have a Panda Planner Classic or Pro, you can use the ‘Distractions To Avoid’ section each month to single out the biggest three. Tackling three at a time means you won’t get overwhelmed, and physically writing in your planner keeps them at the top of your mind.
So, what’s distracting you? Ready to write out your list?
Sean Tierney, Entrepreneur and Podcaster
As someone who’s “driven by self-actualization and infinite human potential,” Sean Tierney is all about thinking and living bigger. In this interview, the entrepreneur and host of the Nomad Podcast says that after waking, he:
- Does a quick 5-minute gratitude journaling practice followed by 15 minutes of meditation
- Does 1 hour of exercise (alternates days between TRX and minimalist running)
- Takes an ice-cold shower
- Does 15 min of spaced repetition cards (add 5 new cards, work through 5 existing ones)
After that, he jumps into his most important task for the day. “I work on the one task that has the most potential to move the needle that day before I ever open my email/social media.”
Why it works:
- Gratitude does us good on many levels – and so does meditation.
- While debates about cardio vs resistance training abound, incorporating both in your routine is an excellent way to maximize benefits.
- Low energy, poor immunity, lack of willpower… According to “the iceman”, Wim Hof, freezing showers are the answer. And he has some science to back it up.
- Spaced repetition cards are flashcards used to enhance learning. Research shows that spaced repetition (as opposed to cramming) helps us better absorb and remember what we learn.
If the spaced repetition idea piqued your interest, perhaps you can give it a try. It’s useful regardless of whether you’re learning a new language, taking a course, or just want to remember all the random things you read so you can wow people with fun facts.
Spaced repetition cards are easy to make and can be paper or digital. Here’s a handy guide to get you started. If you try them, let us know how you go!