Human beings are creatures of habit. And as Dr. B.J Fogg suggests, Habits are created in the following ways.
1. They start small.
2. They find a good spot in your routine.
3. They get strengthened via your emotions.
There is enough evidence on the power or venting out in a journal and the clarity of thought you get after, but, it is a habit that is hard to form.
So how do you apply this methodology to reap the benefits of venting out in a journal? As mentioned above.
1. Start with a few words. Try “Dear Me, How have you been lately?’
2. Find a spot in your routine
3. The good feeling after you vent out in your journal will encourage you to repeat the behavior.
Here are a few Prompts that can help you create the habit to vent out in your journal, The Tiny Habit way. You are free to choose and apply that works best for you.
Internal Prompts: are your internal feelings which can serve as a reminder.
- After I feel criticized by my manager, I will vent Out in my journal
- After my colleague makes a nasty comment, I will vent Out in my journal
- After I feel overburdened by the load of personal and professional work, I will vent out in my journal
- After I feel like an imposter, I will vent out in my journal
- After I have a flash of memory that makes me scared, I will vent out in my journal.
- After I set my coffee mug on my table, I will vent out in my journal
- After my lunch when I sit on my chair, I will vent out about my day’s anxiety in my Journal
- After I disconnect the conference call, I will vent out my thoughts in my journal.
- After talking to my mother on phone, I will vent out in my journal.
- After talking to my boss. I will vent out in a journal.
- After my daily huddle/standup, I will vent out in my journal at metomyself.
- After I take a new assignment, I will vent out about my fears in my journal
- After I am appreciated for a job well done, I will vent out about getting over the imposter syndrome in my journal.
- After I fight with my spouse/partner, I will vent out in my journal
- After I yell at my children, I will vent out in my journal
- When I feel helpless and overwhelmed, I will vent out in my journal.
- After I realize that I am unable to concentrate, I will vent out in my journal
- After I realize that I am shaking my leg too much, I will vent out in my journal.
- After I feel panic, I will vent out in my journal.
- After I feel anger rising in me, I will vent out in my journal.
- After I see the mess around my house, I will vent out in my journal.
- After I hear about someone else’s loss, I will vent out in my journal.
- After I feel immense hate towards someone, I will vent out in my journal.
- After I feel overwhelmed about the things I need to do, I will vent out in a journal.
- After I feel betrayed, I will vent out in my journal.
- After I feel scatterbrained, I will vent out in my journal
- After I feel that I am unable to focus, I will vent out in my journal
- After I feel overloaded, I will vent out in my journal
- After I finish my work, I will vent out to be in a happy mood before I interact with my family.
External Prompts: Time of the day or place where you have access to the phone/ Laptop to write and are motivated to write.
- When You are having your morning coffee
- In between meetings
- After lunch
- After you sit on the toilet seat
- After closing off for the day
- As part of the bedtime routine.
- When You are traveling in public transport.
- When you are in a meeting getting bored
P.S If you have not heard about, Dr. B.J. Fogg, He is the founder of the behavior design framework, author of the book ‘Tiny Habits’ and the teacher who taught this methodology to the people behind the habit-forming products that you use without thinking (Instagram, Facebook, Pinterest, etc.) His ‘Tiny Habit’ Method can help you create any good and long-lasting habit. (It is the same methodology used by the likes of Instagram and Facebook to get you ‘Hooked’)