如何坚持每日写日记（三十天坚持写日记）

Ever since I got interested in self-development some 10 years ago, I've heard people talk about the benefits of journaling every day.，今天小编就来说说关于如何坚持每日写日记?下面更多详细答案一起来看看吧!

如何坚持每日写日记

Ever since I got interested in self-development some 10 years ago, I've heard people talk about the benefits of journaling every day.

自从大约 10 年前我对自我提升感兴趣以来，我每天都听到人们谈论写日记的好处。

It's helped them improve clarity, focus.

它帮助他们提神醒脑和提升注意力。

It's helped them keep track of their goals, and get all of their thoughts down onto the page.

它帮助他们追踪他们的目标，并把他们所有的想法都写在纸上。

So I thought, "Why not try it out for 30 days, and see if I could see those benefits as well?" But if I'm being completely honest, I couldn't help but think that it was complete bullshit, and it was.

所以我想，"为什么不试 30 天，看看我是否也能看到这些好处？"但是说老实话，我不禁认为这完全是胡说八道，曾经确实如此。

Until it wasn't.

直到它不是。

There are a ton of different kinds of journaling methods.

有很多种不同的日志记录方法。

You could have a dream journal to track the things that happen while you sleep.

你可以用一本做梦日记来记录你睡觉时发生的事情。

A food journal to track everything that you eat.

追踪你吃的所有东西的食物日记。

A workout journal to track your gains.

追踪你收获的锻炼日记。

And a bullet journal to track your tasks, habits, and prioritize your work.

和一个追踪你的任务、习惯并给工作排序的子弹日志。

The key word across all these methods is track.

所有这些方法的关键词是追踪。

By tracking what we do, charting our progress, we're able to see growth where it might not be evident.

通过追踪我们所做的事情，绘制我们的进度，我们能够看到可能曾经不那么明显的进步。

Day-to-day progress is elusive, and as we easily get knocked off course, journaling is supposedly a powerful way to get a bird's-eye view of our lives.

每天的进步是难以捉摸的，因为我们很容易偏离正轨，日志被认为是鸟瞰我们生活的一种强有力的方式。

For 30 days, I'm gonna be committing to writing free form, for 10 minutes a day, to track my overall state of mind, to possibly confront things I otherwise wouldn't.

在这 30 天里，我将致力于自由写作，每天 10 分钟，追踪我的整体精神状态，可能面对一些我本来不会面对的事情。

And hopefully, to understand and get clear on my own thought patterns.

希望能理解并弄清楚我自己的思维模式。

Either great secrets could be unlocked through the power of journaling, or it'll be a complete waste of time.

要么可以通过日记的力量解开伟大的秘密，要么这完全是浪费时间。

So, this is not my first time journaling.

所以，这不是我第一次写日志。

These are six journals that I've kept over the past eight to 10 years, and I have failed at journaling in the past, for two main reasons.

这是我在过去的 8 到 10 年里写的 6 本日志，我在过去的日志任务中失败了，主要有两个原因。

One, I just found it so difficult to, as you'll see, to fill up a journal.

第一，我发现写日志太难了，你稍后可以看到。

And then the other thing is, if you look through these journals you'll see that there was just no consistency at all.

另一件事是，如果你浏览这些日志，你会发现它们根本没有一致性。

I would sometimes miss weeks, sometimes months, and then get back to it.

我有时会错过几周，有时会错过几个月，然后再回来写。

And then I'm like apologizing for myself for not keeping up with the journal.

然后我就会为自己没有跟上日志的进度而道歉。

But that was the glimmering hope that I had for these 30 days, was that the act of doing it every day would tip the scale.

但这是我在这 30 天里的一线希望，那就是每天这样做的行为会扭转局势。

Because with every other habit that I've built in the past, whether it was going to the gym, reading every day, these habits helped and really made a difference, when I built them three, four, five days a week.

因为我过去养成的所有其他习惯，无论是去健身房，还是每天阅读，当我养成一周内有三天、四天、五天这样的习惯时，它们都有帮助，而且真的起了很大作用。

So the thought process was, "If I could do this for 30 days straight, it might be long enough to see the benefits." Instead of using one of these large Moleskine journals, I decided to use a small pocket-size journal by Baron Fig, because minimalism.

所以我思考的过程是，"如果我能连续 30 天这样做，可能会有足够长的时间看到好处。"我决定使用 Baron Fig 的小本袖珍日志，而不是使用这些大本的 Moleskine 日志，因为我的极简主义。

But really, I didn't wanna feel like I had to fill up every page.

但说真的，我不想让自己觉得必须填满每一页。

And I wanted to only write a little bit each day.

我想每天只写一点。

And also, since I'm traveling a lot this month, I wanted a journal I could just throw in my pocket and take with me anywhere.

另外，因为我这个月经常旅行，我想要一本可以把放在口袋里，随身携带的日志。

So I started writing.

所以我开始写了。

Each day, I set aside 10 minutes to fill up a few pages.

每天我留出 10 分钟来写几页。

I wrote about my work, the things I'm grateful for, our travel plans, the big move we had planned for the end of the month.

我写了我的工作，我感激的事情，我们的旅行计划，我们计划在月底的大搬家。

Anything that came to my mind in the moment, I'd write down until I got bored.

此刻我想到的任何事情，我会写下来，直到我厌倦为止。

And the boredom usually came pretty quick.

无聊通常来得很快。

As the days went on into this challenge, I felt more and more like this was something that I had to do, and not something that I wanted to do.

随着时间的推移，我越来越觉得这是我必须做的事情，而不是我想做的事情。

I kept forgetting, saving it until the last minute.

我一直忘记，一直拖到最后一刻。

I'd be in bed at 10:00 pm, journaling out a few thoughts.

我会在晚上 10 点躺在床上，记录一些想法。

And that was probably the biggest hurdle, was just finding the time and also enjoying the process because it did feel like an obligation, something I had to do.

这可能是最大的障碍，就是找到时间享受这个过程，因为这确实是一种义务，我必须做的事情。

The one small benefit I did see early on was that it helped with my perfectionism.

我早期看到的一个小好处是它有助于我的完美主义。

As a chronic overthinker, it was therapeutic in a way to just write what was on my mind, without the chance to edit later.

作为一个长期的过度思考者，在某种程度上，只写我脑海中的东西而且没有之后再编辑的机会是有治疗作用的。

When you're working on the computer, everything is editable, which is a place of solace for a perfectionist like me.

当你在电脑上工作时，一切都是可编辑的，这对像我这样的完美主义者来说是一个寻求安慰的地方。

When I'm writing or editing a video, I feel like I have full control.

当我撰写或编辑视频时，我觉得我有完全的控制权。

I can screw up, make mistakes, change my mind about and edit and start all over.

我可以搞砸，犯错误，改变主意，编辑，从头开始。

But you don't have that same opportunity with journaling.

但是你没有同样的机会写日志。

I wrote early on, there are times to think things through, and then there are times to vomit onto the page.

我很早就开始写，有时间把事情想清楚，然后有时间一股脑写在纸上。

This journal is primarily going to be vomit.

这本日志主要是呕吐物。

Even so, I still hope to get something more out of this whole journaling thing.

即便如此，我仍然希望从这整个日记中得到更多的东西。

Things were going so well for me.

对我来说一切都很顺利。

I have a great relationship.

我的人际关系很好。

I have great family and friends.

我有很棒的家人和朋友。

My work is fulfilling.

我的工作很充实。

I'm really passionate about it.

我真的对此充满热情。

Financially, I feel stable.

我在财务方面感觉稳定。

So to journal felt like boasting.

所以写日志就像吹牛一样。

It was just like bragging, "Like yeah, things are going really good right now." It just felt silly.

就像吹牛一样，“是的，现在一切都很好。”感觉很傻。

It felt counterproductive.

感觉适得其反。

"Like, what am I doing here?" Like, I don't really have any struggles to write about, until I did.

"比如，我在这里做什么？"就像，我真的没有任何苦恼可以写，直到我写了。

As Nat and I wrapped up a trip overseas and we moved apartments, two days after returning, I faced some of the worst anxiety I've had in my life.

当纳特和我结束了一次海外旅行，我们在回来两天后搬家时，我面临着我一生中最严重的焦虑。

It caught me off guard.

这让我措手不及。

It was like nothing I'd experienced before.

这是我以前从未有过的经历。

It was likely caused by a combination of factors.

这可能是由多种因素共同造成的。

The travel, the move, the pressure I put on myself, but right at a moment when I thought everything was going so well, I was forced off-track.

旅行，搬家，我给自己施加的压力，但是就在我认为一切都很顺利的时候，我被迫偏离了轨道。

So this is May 20th, 2019. Nat and I just moved into our new apartment.

当时是 2019 年 5 月 20 日。纳特和我刚刚搬进我们的新公寓。

And I write, "I'm really hoping that after a good night's rest, I'll wake up feeling like myself again.

我写道，"我真的希望经过一夜的良好休息，我醒来时能感觉到自己又恢复过来了。

I don't feel like cleaning the apartment, unpacking, or getting back to my work.

我不想打扫公寓，拆包，也不想回去工作。

My mind and body feel completely unsettled.

我的身心感到完全不安。

There's a tension, a nervousness, anxiety.

有一种紧迫，紧张，焦虑。

I hate this feeling.

我讨厌这种感觉。

I just want to feel comfortable again.

我只想重新感到舒适。

Fuck, I just hope that I wake up feeling better again.

操，我只希望我醒来感觉好一点。

I know I must sound like a broken record, but when you feel like this, it's all you can think about." Simply writing this down didn't fix my anxiety.

我知道我听起来一定像一张破唱片，但是当你有这种感觉的时候，你只能想到这些。"简单地写下来并不能解决我的焦虑。

It didn't make everything better, but it helped me to accept how I was feeling.

它并没有让一切变得更好，但它帮助我接受了我的感受。

It stopped me from running away from the thoughts I was having or pretending like they didn't exist.

它阻止了我逃离我的想法，或者假装它们不存在。

I continued to journal for the next few weeks, as I recovered and gave myself the time and space to get back on my feet.

在接下来的几周里，我继续写日志，因为我恢复了，给自己时间和空间重新站起来。

I had ups and downs.

我的生活有起有落。

In aggregate, things got much better.

总的来说，情况变得更好了。

I went from feeling sick, dizzy, and having zero motivation, to rebuilding my routines, my health, and getting back to work.

我从感到恶心、头晕和没有动力，到重建我的日常生活、健康并重返工作岗位。

Now, recording this a month since we moved, my anxiety has reduced to a light hum.

现在，在我们搬家一个月后录制这个视频，我的焦虑已经减少到轻微的嗡嗡声。

It pops up every now and again, but it's not getting in the way of my life.

它会时不时地出现，但并没有妨碍我的生活。

Among many other things, journaling has been a helpful tool for me to gain clarity when my mental health was at its worst.

在许多其他事物中，日志对我来说是一个有用的工具，当我的心理健康最糟糕的时候，它让我变得头脑清晰。

So the moment of truth.

所以真心话时刻。

After 30 days of journaling, would I recommend it?

写了 30 天日志，我会推荐人们这样做吗？

Yeah, I'd recommend it.

是的，我会推荐。

I'd recommend you try it.

我推荐你试试。

I think it's definitely, it was a worthwhile pursuit.

我认为这绝对是物有所值的追求。

While I did have some breakthroughs and it did help me during some of my low points, it wasn't, I just didn't like the process enough to keep up with it.

虽然我确实有一些突破，在我的一些低谷时期也获得了帮助，但事实并非如此，我只是还没喜欢它到要一直坚持的程度。

I like the idea of journaling, more than I actually like it in practice.

我喜欢写日志的想法胜过真正去做它。

Again and again, it kept feeling like a chore.

它不断一直让人觉得这像一件苦差事。

It's something that I will likely come back to when I face struggles, and I have certain things that I'm trying to work through.

当我面对挣扎时，正在努力解决有一些事情时，我可能会重拾这一习惯。

But as a daily practice, I just don't think it's something that's worthwhile for me to continue to keep up.

但作为日常活动，我认为这不是值得我继续坚持的事情。

Do you have a journaling practice yourself?

你自己会写日志吗？

I would love to hear about some of the things that you've gotten from journaling.