How to journal for better health.

Ever find yourself scatter-brained? Or at the dinner table, unable to effectively convey your ideas in a way that your family can understand—leaving you unsatisfied. Or maybe none of that. Maybe you simply feel anxious, like you’re “not where you’re supposed to be” throughout the day. Some days you might not even feel like yourself. You might be confused and think: “what am I doing wrong?” The first thing that comes to mind is diet. They don’t say “you are what you eat” without reason. And it’s true. Though it may only be a part of the equation. There is something just as important, if not more important, than choosing clean and healthy foods to eat. And that is your mindset and outlook on life.  Which is dictated by your thoughts. You can eat all the grass-fed beef and pastured eggs you want, and cut all processed junk food. And still be considered “less healthy” than someone who eats fast food every day… If you don’t take control of your mind. And the best way to take control of your mind is journaling. Ok, before you get scared and stop reading because of the word “journal.” I get you... I've been in that place before.  Thinking I'd be wasting my time trying to find things to write down. But now I've realized anyone can do it.  In fact you’ve probably done it before. Writing your grocery list in your notes app is a form of journaling. See, easy. No thought required. Let me define what journaling even is: writing anything down on paper.  Yes, anything. But more specifically your thoughts, feelings, insights, ideas… or what’s worrying you. You can also just write about the events in your day. But most importantly. No one else will be reading what you write. It’s only for you. Which means you don’t have to worry about your handwriting. Or punctuation. Or spelling. Or how “perfect” your writing seems. Or about, apparently, embarrassing yourself. (and for what reason?) In fact, at the very dawn of your “journaling journey,” you should let go of all expectations. And just write whatever is on your mind. “Let loose and run wild.” Without letting that feeling of “I don’t know what to write” (that's a lie) stop you. But why exactly is all of this worth going through? And why should you decide to pick up a pen and start writing in some random notebook? Well. Your quality of life depends on it. How journaling impacts your health and wellness. The simple act of writing things down on paper will radically improve your physical and mental well-being. When you allow yourself to write down that “inner-diaologue” in your mind. You organize your mind in the same way a high-level executive organizes his desk by separating and labeling paperwork into different categories. Based on how important it is… what type… or when something needs to be done. This brings immense clarity. And makes everything so much easier. Because you turn something intangible—something hard to be identified—into something real. It allows you to be “on top of things.” Because you start to see patterns in how and why you think certain thoughts. When you go to the grocery store with a list, I guarantee you never have any doubts or worries that you forgot something.  You can relax. As opposed to when you go without a list… And your thinking turns to: “Do I actually need this?? Maybe I should get this as well… Did I get everything I need??” Very incoherent. Then you get home and realize you bought nothing you actually need, and forgot everything you do. The same idea applies to your inner-dialogue. When you write something down, it’s as if the weight of it disappears from your mind. And transfers to the paper.  Now you have more bandwidth to focus on priorities.  Some of the most important benefits of this are the following:        - You’re relaxed. NOT in a state of fight or flight.         -Your body isn’t worried about “survival,” whether real or illusory.         -Your body can now run efficiently, and focus on healing.        -Your immune system works better. Your heart rate and blood pressure go down along with any anxiety. (Why? Because you’re NOT “stressed” or always thinking/worried about something—whether you’re aware of it or not. Speaking of it: a study on 200 people who journal showed that 65% of them reported being able to manage stress much more effectively.)  Basically—if you’re not managing your mind correctly, it might be taking a toll on your health. And that’s what journaling solves.  Different types of journaling. There isn't a “one size fits all.” Journaling is diverse. It can be done in many different ways. And for a variety of outcomes. (but it's very important you forget about the outcome when writing) One of the best types to get started with is Gratitude Journaling.  It is simply writing down what you are grateful for. Many people like to follow the rule of “writing down 3 things you are grateful for” every morning before they start their day. While this takes no more than a few minutes, the impact this small action has on your day is profound. It brings light to the people and things you ought to appreciate, that you might’ve taken for granted. It allows you to be more thoughtful.  Here is an example entry: “1) I am grateful for the sun being out today. 2) I am grateful for my tasty and healthy breakfast. 3) I am grateful for the loving people I am surrounded by.” Try to be as specific as you can. Still clueless? Try to answer these prompts: What made you smile today? — Who’s someone you’re thankful to have in your life? — What’s one good thing that happened this week? (Warning: After a few entries you might feel excessive happiness. And you won’t tolerate anyone's negativity. Don’t believe me? Try it for 3 weeks. And guess what: happiness and health are correlated.) Another type of journaling is Expressive Journaling. Also known as “Stream-of-conciousness” Journaling. Which is best for processing emotions. Some people call it “venting on paper.” It involves writing down (or “disclosing”) your thoughts and emotions that arise at the present moment, or about a certain event or situation.  It’s important that you set a specific amount of time (arbitrarily, 3-5 minutes) where you free-write whatever comes to mind without stopping and thinking about structure, filtering, editing—or even grammar and logic.  Just let it flow. You might find that you write things that you weren’t aware of which were hidden away in your subconscious. This helps you gain a “big picture” perspective. If you don’t know where to start, try these prompts: “I don’t know what to write but...” or “Right now, I feel...” or start with a random word or phrase and go from there. Now let’s talk about Reflective Journaling. It will take more analysis than the former “Expressive Journaling.” This is where you sit down and reflect after (or before) a certain routine. Maybe after a meditation. Perhaps after a workout. Or even after the whole day. You can pretty much reflect back on any moment in time from your day. And especially after a studying session (or any type of learning activity). But it’s best to do it immediately, or as close to the activity, as possible. While it’s still “fresh.” Focus on your physical sensations, emotions, and mindset shifts. And ask yourself: How did I feel before, during, and after this activity? — What did I learn about myself today? — What would I change or keep for next time? This will help you build self-awareness. But, most importantly, you will retain more important information as well. It is often the case that we think that just because we’re aware of a fact at one moment, it stays in our minds forever. Which is wrong. Our brains usually forget about it if it’s not repeated in some way. Repeating the information (in this case by reflecting on it) will teach your mind that this is important, and should be remembered—specifically by forming neural pathways. There are many more types of journaling, but we won’t go into them here. These include logging activities (like meals), habit tracking, to-do’s, affirmations, etc. But the ones I went over should be a good basis to start with. As they bring you the most important benefits to your physical and physiological health. So how do you “get your foot in the door “ to change your life one page at a time? How to start. (Even if you’ve never journaled before) The most important step: have a pen that actually writes. And a notebook/journal to write in—though a piece of paper works too. (Or you can just write in the Notes app on your phone. Or on a laptop. But I’d recommend pen and paper. The good ‘ol fashioned way. It’ll bring you the most benefit.) Now you simply open the first blank page and start writing. Just one sentence. That’s it. And you work from there, one sentence at a time. If you don’t know what to write, express that feeling on the page. (as we’ve gone over—”stream of consciousness journaling”) It may look something like this: “I have no idea what to write. It is currently 8:04pm, and it is my first time attempting to journal. I wonder what I’ll have for breakfast tomorrow? Sunny-side eggs over sourdough. Wait, I have that every day… Maybe I’ll go out for brunch with a friend…” DONE! You get the idea. (You decide—just write about anything you want. Literally anything. Pancakes. Your dog. Your favorite books or movies. Your secret lore. Why you hate pineapples on pizza so much. Your suppressed hate for ‘Big Ag’ and how you can’t get real food at grocery stores anymore… And so on…) And that’s all you have to do to start. Remember, it’s about consistency when you’re first building a habit. Just do something small every day. Or be “1% better every day.” Slowly but surely you’ll start writing more. And it won’t feel like work. In fact, you’ll insist on writing more. If you want to make it as easy as possible to start, and to get the best benefits, try this: Every day when you wake up, open up a blank sheet of paper and write 3 things you're grateful for. All it needs to be is 3 separate words if that’s all you can come up with that day. And then go about your day. Telling you more would be overcomplicating something that’s so simple and easy at heart. So I won’t. If you decide mastering or taking control of your mind is important to you, you will. (Btw—if you aren’t in control of it, then who is?) Doing so will be one of the most profound turning points for your overall health and wellness.  And your life as a whole. If you take away one thing, it should be this:  Writing things down allows you to organize the complex mind of ours in a way that lets us take advantage of it. 

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The one thing that separates winners from losers.

All of us want to build better habits, Like eating healthier, exercising more effectively, being “more productive,” and so on. Somehow though, it is often the case that we fall back into our same old routines—as if, out of habit. No matter how intensely we want that change, we don’t follow through with it. Quite ironic. Anyways, I was so curious as to why we always fall back into our old patterns of being that I decided to do some research. This resulted in many “lightbulbs" going off in my mind. My “research” consisted of reading the book, Atomic Habits by James Clear, which may be considered a modern classic. Having read it, I now consider myself to have a PhD in some aspect of psychology and feel confident in educating you.  I learned that one reason some people might fall back into their “old ways” of being is because they still identify with those ways, or better said, they identify with the person, or self-image, which aligns with those old ways.  So I guess all those times, a long time ago, where I didn’t always feel like having the healthy choice for breakfast, was not because I didn’t have the willpower, but because I still somewhat viewed myself as a “person who eats ok quality food” instead of a “person who is fully health conscious about their food choices.” And that shift in mindset, in your idea about who you are, makes all the difference.  To give you an example—i.e., of this "shift in mindset"—I changed my usual thought of “I want to eat a healthier breakfast” to something more focused around my identity like, “I am someone who prioritizes my health and my family's health.” That shift in perspective made me realize that new habits can actually be easy—and in some cases, easier than keeping around your old ways.  But I digress. James Clear’s book is based on 4 “laws” of habit formation: i.e., making the habit 1) obvious, 2) attractive, 3) easy, and 4) satisfying. And it’s easy to see how these 4 laws make any habit almost effortless. Make it obvious. Your brain, for the most part, likes to run on autopilot. What this means is that you simply adapt to cues in your environment spontaneously—and sometimes without realizing it.  Let’s say you’re taking a stroll through a new town you’re visiting, with the context that you had no previous thought, arbitrarily, of getting a coffee that morning. But… lo and behold… There is a cute and artsy little cafe on the same sidewalk you're walking on. How could you not walk in? It’s right there and, the smell? lost for words. And then you see the chocolate croissants through the window… Perhaps if your new habit is drinking more coffee, walking the path with the coffee shop is a great way of making it obvious—of putting a cue that triggers a habit right in front of you. If someone’s new habit is drinking more water, it would likely be a good idea for them to always have a bottle of water, filled, somewhere within their reach, and somewhere they can see. Why? Because this reminds them of the habit, and may trigger the act of drinking more water. Isn't it much easier to follow through with something when you actually know what it is, and is right in front of you? Hypothetically, if you wanted to stick to the habit of eating certain foods—particularly ones that are "healthier," for both you and the environment—it would be much easier if that food just appeared in front of you whenever you got hungry, instead of you having to go out of your way to find it—thus reinforcing, repeatedly, your identity of being someone that eats food congruent with your health, and nature's health (*cough cough* — doesn't our subscription basically allow anyone to do this with a few clicks?). Make it attractive. A better way to say this is, "make the habit feel good” or, feel even better than not acting the habit out.  Many high-school students who absolutely drudge studying or school work may have unknowingly practiced this law on their habits. They may, for example, listen to music which allows them to focus more effectively, or simply music that makes them feel good, while doing their piecewise functions from algebra. Now they associate the oh-so-boring math homework with feeling good, and they look forward to doing it. Who knew high-schoolers could be so wise? You could, for example, do the same during your gym workouts, which may at the beginning be so un-attractive to do. But pair it with your favorite tunes, and it is sure to become one of your favorite activities.  This is one of the secrets of building habits—having them make you look forward to them with anticipation. Make it easy. Just when you’re about to embark on your journey of “starting” a new habit is when this law is the most important. Us as humans like to take the path of least resistance and, when met with the slightest bit of friction or that "I don't feel like doing that” feeling, we often retreat back to what is comfortable and easy. Most people fail not because they lack motivation, but because their new habit is exactly that, too “new,” and requires too much effort to adapt—that’s why it’s important to make your habit as easy as possible, as to make it more likely to follow through. And remember, it’s about consistency here, and not intensity—particularly at the beginning. Shrink the habit into the easiest possible version if you can.  If you want to start working out, and want to make it as effortless as possible, tell yourself you’re only going to go to the gym for 15 minutes. What’s important is that you repeat this, and make a habit out of this small action—and get used to it. Only then should you worry about "intensifying" it. You may wish to have a habit of eating healthier. After defining what "eating healthier" means, you can make it easy by promising yourself to stick to eating only one main "healthy" meal, made with whole natural ingredients, each and every day, and that you are allowed to snack on whatever you can possibly imagine or want after you eat that main meal.  You may find that after that meal you don’t even crave any other “junk” food. The key to making it easy is automation. Something that can be replicated with minimal effort, efficiently—again and again. Quite ironic again, is it, that our subscription option for our products is a perfect example of making it easy and automated. It removes the hassle of remembering, re-ordering, and/or running out of food. Forget the days of "I have nothing for dinner tonight! I should have ordered a roast last week!" and needing to go to the grocery store last minute, where you do your best to justify buying that lanky cut of "pasture-raised" meat (not to mention, anyone else who isn't subscribed won't be able to take any products from you before they sell out—subscribers get "first-dibs"). Make it satisfying. The final law of building a habit that sticks is to make it satisfying. Why do you think some “bad” habits like eating all of the sweets in the pantry or coming back to the fridge every few minutes for another slice of chocolate cake stick so well? Instant gratification. The human brain is wired for instant gratification. When the body receives an immediate reward/benefit, it makes sure not to forget it. The taste of the cake’s frosting leaves such an impression on your taste buds that they would like to, or rather must, repeat the experience. And that’s exactly how you should make your habits—incorporate an immediate reward into the habit, whether self-imposed or not. Otherwise, it might be hard for your brain to reinforce the behavior.  Perhaps you might feel good physically crossing off the task/habit with a pen after you have completed it; and that might be enough by itself for you to be satisfied. Or you might give yourself a small reward after. Like a little dessert after your healthy home-cooked meal. Or my favorite: make the healthy meal feel like a treat itself, or in a nutshell, "have your cake and eat it too." Just because the food is natural and healthy doesn’t mean it tastes bad—quite the contrary actually.  Make one of your family's classic dishes you always look forward to, or take any of the recipes on our website to make one of your meals, and you won't be worried about how to "stick to your habit," but rather about your new daily indulgence that you can't seem to get rid of. (btw, everyone can get a little reward of getting 5% taken off all of their subscription orders, because they deserve it for starting a new life-changing habit—click here to find out how) Take action. Unfortunately, now that you’ve read this blog, you don’t have any more excuses, because you know that building new habits is actually easy, and especially when you follow the simple framework of: Setting clear cues and reminders (obvious)Linking habits to pleasurable feelings (attractive)Reducing the amount of friction it takes and start small (easy)Rewarding yourself and tracking progress (satisfying) Before you know it you’ll be in a positive feedback loop and other people will think you’re some superhuman with unwavering discipline—but really, you just know the secrets.  And it can't get any easier than with the subscription option we offer, which makes your habit of actually eating the healthy food you wish to eat effortless and easy, by getting your food delivered on a regular basis. No matter how “too busy” you are to go to a health foods store or to buy directly from a farm, the food will come regardless, and reinforce your habit of “being someone that makes health-conscious food decisions for themselves and their family.” Find out more about how our subscriptions work by clicking here. 

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