The power of Micro-Journaling for unlocking daily progress:
Note: I’m moving to a new newsletter tool, which means Super Sunday letters may come to you on different days of the week for a limited time period. This is essential for the tool to be effective as it starts.
The content will continue to be the same. I appreciate your patience until we move back into Sunday rhythms.
Hello friend! 👋
Journaling has given me the highest leverage.
Over the years, my journal has become my friend, coach, and therapist.
Yet, most people I meet underestimate the power of having an uninterrupted conversation with yourself.
Today, I’ll unpack this practice so you can get started, too.
Let’s dive straight in.
1. Build awareness
(define the concept)
Journaling isn’t just about recording your thoughts—it’s a tool for unlocking daily progress and creating meaningful change.
When you write (and I prefer handwriting over typing), you slow down your thoughts and can bring much-needed clarity to what’s important.
To celebrate what’s going well and to evaluate what’s not going so well.
That’s how Socrates said we build insight.
Positive psychology emphasizes the power of reflection as a key component of well-being and personal growth. Studies show that regular journaling can increase self-awareness, reduce stress, and improve problem-solving skills
But it’s more than just reflection.
Journaling helps you connect the dots, track your progress, and set intentions for the future.
If done daily, it can guide you toward your goals, one step at a time.
2. Make these choices:
(decisions/actions to bring it to life)
Make it simple:
If it’s simple, it’s consistent. And if it’s consistent, it compounds into something much more powerful. To keep it simple, I like to use bullet format-flow writing instead of free (that’s why I call it micro-journaling).Do it daily:
The micro compounds into the macro, but only if done consistently. You don’t have to write a whole page every day, but you want to check in with yourself daily.Celebrate first:
Positive psychology has created such a powerful shift in our lives over the past 25 years simply by stating the power of celebrating the small as a way to build resilience and well-being. Stop for those small wins.Ask ‘what’ not ‘why’ (most of the time:
While asking why can get you to the root cause - it limits you from exploring possibilities (because you’re diving deeper). Asking what can open up possibilities and help you go broader.Keep it old school (pen and paper):
If you find that this prevents you from doing it daily, then ignore this. But if you can, using a pen and paper really slows down your thoughts and provides more clarity. Give it a shot.
3. Build them in a system:
(using the science of habit and willpower to make it consistent)
Keeping a notebook on your bedside table is the best way to check in with yourself. My process is as follows:
Check in first thing in the morning before I check my phone (non-negotiable).
Check out last thing in the evening as part of my sleep hygiene routine.
Building a journaling habit can be pretty simple.
Try it out for a couple of weeks and watch your self-awareness light up.
Thanks for reading!
P.S. I'm creating a journal! I’ve received responses from people interested in the last round, and I’ve decided to keep this for the next few weeks. The journal turns these insights (and others I share with you here) into daily, actionable steps with prompts and reminders. If you'd like to check it out, just reply with ‘I'm interested’, and I'll keep you updated on its progress. 🙌
Have a Super Sunday! ⚡️
With much joy,
Hashim