It is easy for people to journal religiously — until they have a lot on their plate. When their days are quickly filled up with work, chores, exercise, and writing. With less time and energy, it becomes difficult for them to take the time to sit and reflect. Days, sometimes even weeks, would pass between entries.

How often people do Journaling?

Some people have trouble fitting the task into thier daily schedule. Or maybe they want to journal but don’t know where the start. (Anyone else overwhelmed by the multitude of writing prompts out there? What are you grateful for? Did you learn something new about yourself? What does your future self look like?) Recently, Ria Tagulinao came up with a method to make the habit more manageable. It’s called Four Corner Journaling.

The Four Corner Journaling.

The one-page template consists of — you guessed it — four corners: gratitude, goal commitment, and a daily review (what went well and what didn’t). Here’s what it looks like for me:

How to do?

The upper left corner is where you apply <a href="https://www.researchgate.net/publication/313845439_'The_Three_Good_Things'_-_The_effects_of_gratitude_practice_on_wellbeing_A_randomised_controlled_trial">The Three Good Things </a>— a count-your-blessing practice that can improve psychological wellbeing. Simply start with “I’m thankful for…” and then list at least three things you’re grateful for that day.

Gratitude corner

The upper right corner is where you remind yourself of who you want to become or what you want to achieve. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3764505/">Research shows </a>that the more you clarify and feel connected with your future self, the more you’re “willing to make choices today that may benefit [you] at some point in the years to come.” In this section, write “2021 [your name].” Then write down what you hope to become by the end of the year.

“Future you” corner

The most brilliant advice on how to manage yourself "Pause for five minutes at the end of every day and just think about what happened that day.” Every initiative could be evaluated using two columns: What worked and what didn’t work?This framework has proved to be working intuitive and straightforward. Best of all, it required us to focus only on the things that were within our control.Apply this framework to journaling and you’ll be forced to think about your behavior — what was it that you did that day that worked or didn’t?

The Principle

For example, maybe you folded your laundry while listening in on a Zoom seminar. This kept you from scrolling through Twitter, so you successfully paid attention to the meeting and ticked off a household chore. That worked. But maybe you also intended to hit 2,000 steps after lunch. Instead, you delayed it to after your work day. Your last meeting took longer than expected, leaving you with no time to go for a walk. That did not work.

A Example of such situations.

Journaling doesn’t need to be fancy, complicated, or long-winded. What’s important is that it does the job and is done regularly. Find what works for you and feel yourself becoming closer to the person you want to become, one page at a time.

What it's all about.

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This Is the Journaling Template for People Who Don’t Have Time to Journal

In Japan, phenomenal customer service is not limited to just high-end luxury shops and hotels. If you walk into any regular store, you will likely be greeted by an employee who will politely welcome you in, bow to you, and rush to help you as soon as they realize you need assistance. Their uniforms are crisp, clean, and appearance clearly cared for. The shelves are put together, the products aligned and organized. Floors are mopped, windows are clean, and when you exit the store, the employees say thank you, smile, and bow to you until you are a considerable distance from the exit.

The Pleasant Experience.

This is not to say that Japanese people always love their jobs. In any job, there are moments that are tiring, boring, and tedious. But the idea of putting your best foot forward in your work — ganbaru — is one that is widely valued, no matter your profession. Whether you’re a CEO or convenience store worker, if you can exemplify the principles of ganbaru , your work will be respected.

Putting your best into work -ganbaru

Even on the most adventurous of journeys, we will have to face dull tasks along the way. Instead of shuffling through the drudgery, try embodying the spirit of ganbaru . Just because you don’t feel enthusiasm for a task at hand doesn’t mean you have no say in influencing the way you experience it.

In Japan, phenomenal customer service is not limited to just high-end luxury shops and hotels. If you walk into any regular store, you will likely be greeted by an employee who will politely welcome…

This Is the Journaling Template for People Who Don’t Have Time to Journal

The Japanese Art of Making Boring Tasks Better

Md.AbdulRahman Hassan