Creating a Journal to Declutter Your Mind

Ryder Carroll in a TEDx Yale Talk titled, How to declutter your mind – keep a journal, highlighted the role a journal can play in helping you to overcome the busyness in your life and lead what he calls an “intentional life” – a life lived with intent, focus and purpose. He maintained that we cause ourselves stress and anxiety by cluttering our minds with things that are not important and as a result lose sight of things that matter to us.

Our thoughts are discursive – one thought follows another in an endless stream. These thoughts and our busyness are often driven by expectations – our own and those of others in our life. As discussed previously, expectations can hold us captive and erode our freedom of choice. In some organisations, busyness has become a sign of importance – where the expectation is to be “seen-to-be-doing”, rather than being and achieving.

Ryder states in his presentation that today we suffer from “decision fatigue” resulting from “choice fatigue”. At every moment of the day we are confronted with choices and decisions – you only have to try to buy a simple product at a supermarket to experience this at a micro level. Decisions take time and energy and time is a non-renewable resource – the very words, “take time”, indicate that we consume time in our lives as we live out our choice-making and act on our decisions.

Create a journal to declutter your mind

Journalling has been shown to be beneficial for many reasons – not the least of these being to improve our overall well-being. Ryder, however, emphasises the necessity of a journal to help declutter our minds and free our thinking to focus on the things that are important to us. He suggests that a journal can serve the purpose of a “mental inventory”, where you record your tasks, events and notes as a way to better manage the present, track what has happened in the past and plan your future.

He provides a simple approach to journalling that he calls a “bullet journal” and provides a very brief video to explain this approach. The name derives from the methodology of creating different forms of bullet points to identify tasks, events and notes.

Ryder highlights the importance of reflection to underpin his approach to mind management. He suggests that it is not enough just to record the relevant information but also to review what has been written. He offers three considerations that can form the basis of a daily, weekly or monthly review of your individual journal entries:

  • does it really matter?
  • is it important to achieve or realise?
  • is it merely a distraction?

Recording without reflection is just reinforcing busy behaviour – without review there is little development of self-awareness and self-management. The review can be strengthened by consciously developing a focus for our time and energies.

Developing focus and productivity through small projects

Ryder’s approach to developing focus is to identify things that are important to us to achieve and to frame them as small projects (breaking down larger projects into smaller parts or milestones). He then suggests that these are incorporated in the monthly plan of your bullet journal, while the relevant tasks that make up an individual project can be collected in a project plan or what he describes as a “collection”.

The small projects act as a point of focus in any given month, serve as a way to channel time and energy, engage your curiosity and build a sense of self-efficacy through achieving identified milestones and project outcomes. Breaking goals down into achievable parts is a proven approach to increasing your productivity. Ryder suggests that the small projects should be something that is within your control – they are free from externally imposed barriers, they are expressed as achievable tasks/outcomes and can be done in the limited timeframe of a month (which lines up with the monthly planning cycle that he recommends). These small projects give us a sense of control and increased agency which serve as a foil to the sense of losing control which comes with endless busyness.

As we develop our journal to declutter our mind and manage our time and energy, we can free ourselves to grow in mindfulness through reflection and meditation and open our lives to less stress and more creative opportunities.

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By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of raydigitaldesigns on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog. 

The Positive Energy of Gratitude

Karen Newell contends from her research and experience that gratitude generates positive energy within us and around us, helping others we interact with.  Daily gratitude meditation can still your mind, open your heart and increase your connection to the world around you.  There are so many things that we can be grateful for – whether in the past or the present.

Reflection on our past – gratitude for all we have learned and experienced

Reflection on our past can open up appreciation for our parents, our upbringing, the mentors we have experienced, our friends at school and at work, our education and the opportunities that were provided to us – whether at home, at work or within our community.  A life review can give us access to these endless catalysts for gratitude.

Reflecting on our parents could open up appreciation for the opportunities they created, the sacrifices they made for us, the support they provided in difficult times and the lessons they taught us in how to live our lives.  We may have learned the enriching gift of gratitude and kindness from one or other of our parents who modelled this stance in their daily life.

Reviewing your past with openness and curiosity will increase your awareness of what you had that you can be grateful for.  When you look at the opportunities that you had in your life to date, you can see so much that opened new paths for you or consolidated existing paths.  You could even draw a snake-like image with different bends in its body to illustrate the positive turning points in your life that led to a greater source of accomplishment, contribution or personal enrichment.

Gaining positive energy from gratitude for the present 

The present offers so much to be grateful for – even the very air that we breathe so many times each day.  We can think of the knowledge, skills and understanding that we have that open opportunities on so many fronts – in our work, relationships, family and communities.

Our knowledge of technology and the internet open new ways of connecting, building relationships and creating new things – such as blogs, videos, podcasts, websites, social groups and online resources.  We can express appreciation for these opportunities and resolve to use them to better ourselves and the world around us.

There is so much to savour in our daily lives – we could savour the space of being alone, the development of our children, our achievements and rewards, nature and its beauty, the stillness and calm that comes with regular meditation practice.

As we grow in mindfulness, we can become increasingly aware of what we have to be grateful for and tap into the positive energy that will surround us and others as we express our gratitude for our past and our present.  Regular gratitude meditation will enrich our lives and those we come in contact with.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of Tumisu on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Further Reflections on an Action Learning Intervention

This post represents a further reflection on the action learning intervention undertaken by Dr. Rod Waddington in South Africa.  It follows on from my previous reflections on the values differences between narcissism and action learning.

In another earlier post, I highlighted the need to support mindfulness training with organisational interventions designed to address things like over-work, lack of agency, managerial style and toxicity.  This was the perspective of the union body in the UK and the Mindful UK Report.   Now I turn to ways that mindfulness could strengthen an action learning intervention that did address these identified issues.

In the current reflection, I want to highlight the role that mindfulness could play in enhancing the outcomes of the action learning intervention by focusing on self-awareness and resilience.

Mindfulness strengthening self-awareness

One of the outcomes that Rod’s intervention in an education setting in South Africa had in common with Dr. Diana Austin’s intervention in a health setting in New Zealand, is the personal disclosure by participants of what they were experiencing and feeling and what contributed to their pain and suffering.  In the case of the college, the disclosure related to the style of management and the toxicity of the workplace; in the health setting, midwives identified the lack of support that they received following a critical incident.

In both cases, participants had suffered in silence and not shared with others what was happening for them – they were engaged in a “conspiracy of silence”.  The collaborative environment provided by action learning enabled them to feel safe and to be open about what they really thought and felt.

If mindfulness training had preceded these interventions, participants could be more aware of themselves and more willing to share at a deeper level. Mindfulness brings with it self-awareness and increased insight into factors impacting thoughts, feelings and reactions.  Participants would also be better placed to support each other through the disclosure experience.

Mindfulness strengthening resilience

If participants in an action learning program had been exposed to mindfulness over a reasonable period and had undertaken regular practice, they would have brought a higher level of resilience to the action learning intervention.  This, in turn, would contribute to the ability to sustain the outcomes of the intervention as participants would be better able to manage setbacks and difficulties.

The potential contribution of mindfulness for an action learning intervention

As potential participants in an action learning intervention grow in mindfulness through meditation training, they bring to the intervention a greater capacity to contribute openness and honesty, make the most of the opportunities for increased agency and contribute to the sustainability of the intervention through their enhanced resilience.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of Quangpraha on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Clarity through Mindfulness

Recent neuroscience confirms that mindfulness develops clarity of mind.  This is reinforced by the experience of Chade-Meng Tan through the Search Inside Yourself mindfulness program conducted at Google over the past ten years.

We are able to see things more clearly because our mind is uncluttered by constant, random thoughts or overcome with emotions such as anxiety or fear. We are better able to understand what we see, learn from that understanding and put that learning into practice.

We often have knowledge and skills that we do not utilise in an opportune moment through lack of focus – clarity enables us to more readily access what we know and can do.

Clarity allows our subconscious to work effectively free from the constraints of constant brain chatter and anxiety – and this frees up our capacity for creativity.  Anxiety and fear are real impediments to creative activity.

Through clarity we are better able to see and seize opportunities as they arise.  If our minds are elsewhere, the past or the future, 49% of the time, then we will miss opportunities that come our way.

Clarity helps us to keep things in perspective, so that little things or events are not “blown out of all proportion”.  We are better able to see things for what they are.

An important aspect of clarity is the capacity to better understand what is occurring in conflict situations – we gain a clearer insight into the identity issues for us and for the other person.  We can more clearly see and understand things from their perspective and adopt a more effective response.

Clarity enables us to more accurately appreciate what we access through our senses – sight, sound, touch, taste and smell.  We are less prone to have our sensory perceptions contaminated by negative emotional memories held deeply within our limbic system.

As we grow in mindfulness, we gain clarity – we see things more clearly, understand things better, are more open to opportunities and creative endeavour and are more sensitive to the needs of others.  Clarity impacts many facets of our daily lives, not just our perceptions and mental activity, but also our interactions with others.

So it makes it well worthwhile to maintain mindful practice in pursuit of calm, clarity and happiness.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of pompi on Pixabay