Some days I wake up with tightness in my chest. It’s not heart attack tightness, no sweaty palms, not bad enough to check my email before I brush my teeth. Just stress. The worst part about it is I have no idea why. Instead of trying to beat the stress I’ve learned to decode it using something I’ve always hated; journaling.

I’ve always been a sporadic journal-er. Most of my “journals” (a thin Moleskine or Field Notes shaped like my left butt cheek) are full of diagrams, ideas that will certainly change the world, earth-shattering quotes and terrible sketches of future house projects. Some of these thoughts have actually changed something. The ones that brought change sprouted from short sessions of inspiration that I followed up on. Actually, these sound more like research or agenda items than journaling. Still guilty; I’m a terrible journal-er.

But at times I had the gnawing feeling I simply should journal. This inspiration usually flooded me when I felt awesome or terrible. It was nice to read these thoughts at a later date, but I’ve never known what to do with these rarefied journal sessions.

But over the last few months I sensed I was missing something. Had I thrown out the proverbial toddler with the bathwater? Perhaps journaling could actually help me make new advances…but I had to tweak some things.

I began to hear several folks, mostly from the business world, share about their practice of daily journaling. Most of them have very full lives, and use these as tools to prepare for their day. “Yes!” I thought. “This feels more like me.” I began experimenting with different questions that helped me unpack what I was feeling, why I was feeling it and how I needed to respond. I landed on these four gems.

Here is what I am asking myself nearly every morning…

Where am I thriving?

These responses should make us celebrate with gratitude in our souls. In a negative world it’s sure good to know we don’t suck at everything. This is your permission to acknowledge victory.

Where am I struggling?

These responses should bring us to our knees in prayer and lead us to share our weakness with those were are close to.

What is confusing?

These responses need clarification, usually from others. Perhaps we need to check in with our spouse, coworker, friend or life coach to find seek clarify. These are usually causing us the most anxiety.

What is missing?

These responses should bring us to the Almighty to seek guidance. They may be wants or they may be needs. They might be real or they might be imagined. There may be a significant lack or we may be chasing shadows.  

So, why is journaling finally working for me? Four reasons…

1. It has a simple structure I can remember every time.
2. It takes me five minutes.
3. It has a clear objective.
4. It leads me to take further action.

I know it’s not for everyone. Most things aren’t. But it can help many of you pull thoughts from the ether of your souls into the practicals of your schedule. Give these a shot for two weeks. Work them. Tweak them. See what happens. I would love to hear your feedback. Email me here.