Should athletes use a journal?
If I had to answer just with yes or no, I would answer yes, but it isn't that simple.
The benefits of writing things down are well documented and I can think of at least 5 reasons why some form of journaling can help with elite performance.
Thoughts become articulated in a more visceral and clear way. We all have busy minds at times and become too much "in our head". I don't believe that trying to out think your thoughts is as effective as writing down what you are thinking, feeling and experience. There is something very cathartic about seeing what you are feeling written down
Repetition creates habits. Athletes often struggle with finding things to do to pass time in between practice, matches and travel. Journaling is a healthy habit and can easily fill 30-60 minutes a day which would perhaps have been spent in other non - productive habits.
It is mental training. The very practice of writing is a form of mental training. Just like breath-work, meditation, visualisation, mindfulness, tai chi or anything similar, writing is training. It should be honoured just as much as prehab, gym work, skill training, massage and anything physical. When athletes ask what kind of mental training can i do, journaling is and easy option straight away
Goals have more chance of being achieved. There is some science and research behind this, some related to increased brain activity in certain key areas and some related to the processing of goals and what it does for commitment, accountability and intent.
Tracking and reflecting. Stats are useful in sport to a certain degree and writing things down, tracking, reflecting, measuring and adjusting to make sure you are on track is a key area in working towards things you want to achieve.
The next question is - what and how should I journal?
The simple answer is - this must be specific to the individual. there are a number of daily dairies which can be utilised or you can create one specific to your sport and your life.
Here are my key points which a journal or diary should have.
Make it easy - make sure it is accessible somewhere which you use everyday whether that is a hard copy or a soft copy. You can use phone, tablet, laptop or physical journal. My preference is always to write down, I think it is more powerful and takes some tie away from screen!
Make it quick - 30 minutes a day should be more than enough, maybe 15 minutes in morning and evening so don't overload it with questions.
Start with gratitude - this is a great way to start your writing and again has been shown to have many benefits.
Re write the 3-5 goals you are working towards - these can be short, medium or long, but write them down daily.
Write down and share your wins - at the end of your day, week and month you should write down your wins and go and share it with someone. Don't be shy or feel like its' too boastful, speak about your progress to your tribe.
I think that athletes should utilise this tool way more than they do.
If you are an athlete who is struggling to process your thoughts, not following through on your intent and coming up short on some goals, please get in touch so I can help you with this.
