Like most people, I was skeptical when I first heard about journaling.
- Day One 1 9 5 – Maintain A Daily Journal Article
- Day One 1 9 5 – Maintain A Daily Journal Entries
- Day One 1 9 5 – Maintain A Daily Journal Impact Factor
- Day One 1 9 5 – Maintain A Daily Journal Articles
Day One 1 9 5 – Maintain A Daily Journal Article
“Journal? Why would I write in a diary? That’s for teenage girls!”
I was really dismissive at the start.
But over time, as I studied the habits of marketers and other smart people I looked up to, I started seeing a pattern:
They all have some kind of journaling or meditation practice.
The study concluded that if all HFSS advertising in the UK was withdrawn during the hours in question, the 3.7 million children in the UK would see on average 1.5 fewer HFSS advertisements per day. Write One Sentence Each Day. Writing a lot can be discouraging for some, so if that sounds like you, try to start by writing one sentence a day in your daily journal. It will not take a lot of effort or time, but if the topic is something that interests you, you may even write more without realizing it.
And so I put my skepticism aside and decided to give journaling a try.
I’m sure you’ve heard about the benefits of journaling or meditation: reduce stress, increase happiness, blah blah blah. I won’t bore you with my own epiphanies.
It’s all true.
So if you’re where I was — skeptical but curious — and looking to try journaling, here’s a super simple daily journal template you can use to kickstart your own practice:
A Simple Daily Journal Template: Yesterday, Today, Check-in
When you journal — just ask yourself these 3 simple questions:
- What happened yesterday?
- What am I doing today?
- How am I feeling?
That’s it.
Recap what you did Yesterday, organize what you’re doing Today, then do a quick emotional Check-in to clear your head.
You’ll feel different immediately.
In a time of newsfeeds, notifications and endless to-do lists, it’s so rare that we actually pause and ask questions that force us to slow down.
There’s no right or wrong way to fill in this template. Make your entries as long or as short as you’d like.
How to get the most out of this journal template
The Yesterday, Today, Check-In daily journal template gives you the structure, but you actually have to follow through consistently to feel the benefits.
Day One 1 9 5 – Maintain A Daily Journal Entries
A personal trainer can give you the perfect workout routine, but it’s useless unless you actually do it ?
So here’s a few tips to help you build a small journaling habit, and actually get use out of the template:
Tip #1 — Attach journaling onto an existing habit
Journal immediately before or immediately after something you already have an existing habit for. Some things you could “piggyback” your new journaling practice onto: brushing your teeth; eating breakfast; arriving at work.
Journal immediately before or immediately after something you already have an existing habit for. Some things you could “piggyback” your new journaling practice onto: brushing your teeth; eating breakfast; arriving at work.
Tip #2 — Pick a journal format that gets out of your way
What’s the fastest and easiest way for you to answer those three questions? Pen and paper? Voice recording? Using an app like Day One or Journey? Sending an email to yourself? Using a simple text editor? Pick whatever format has the least friction to get those answers out of your head.
What’s the fastest and easiest way for you to answer those three questions? Pen and paper? Voice recording? Using an app like Day One or Journey? Sending an email to yourself? Using a simple text editor? Pick whatever format has the least friction to get those answers out of your head.
Tip #3 — Journal rain or shine
This is the one where most people fail. Journal when you’re sick, when your head hurts, when you’re on vacation. It just has to happen, even when you only have time to scribble a short entry.
This is the one where most people fail. Journal when you’re sick, when your head hurts, when you’re on vacation. It just has to happen, even when you only have time to scribble a short entry.
Build on the habit over time.
Just as a yoga beginner may start out with basic poses then move on to more difficult ones, you may want to increase the complexity of your journal prompts over time.
WW has now introduced the myWW plans; Green, Blue, and Purple. Whether you want to lose weight, maintain, or simply work toward creating healthier eating habits, the myWW plans are all designed to help you find success.
With the added choices and plan options comes a bit more confusion. Depending on the plan you select you may be on the minimum 16 points (Purple), 23 points (Blue) or 30 points (Green).
Day One 1 9 5 – Maintain A Daily Journal Impact Factor
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Please note: this is NOT an official WW (Weight Watchers) calculation tool. Please join Weight Watchers to obtain the official SmartPoints for foods and daily allowance.
*G = Green Plan, B = Blue Plan, P = Purple Plan
The myWW SmartPoint system assigns food a set number of points based on calories, saturated fat, sugar, and protein.
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Please note: this is NOT an official WW (Weight Watchers) calculation tool. Please join Weight Watchers to obtain the official SmartPoints for foods and daily allowance.
MyWW Points Allowance
SmartPoints are still the cornerstone of the myWW program. Your specific SmartPoints budget is determined by a variety of factors like your sex, weight, age, height, activity level, whether you're breast feeding and so on. Your SmartPoints budget is the way in which you track your foods in order to stay on track (or on budget) with your healthy eating habits.
How Many Points Do I Get?
Now, with myWW, your SmartPoints budget will be directly impacted by which plan you choose. The Gree Plan will provide you with the largest SmartPoints budget ranging from a minimum of 30 to a max of 93. These points will be matched with the shortest zero points foods list consisting only of certain fruits and vegetables.
The Blue Plan comes with a minimum of 23 SmartPoints and a maximum of 71 points; paired with twice as many zero points foods.
Finally, the Purple Plan has the stingiest SmartPoints budget at just 16 minimum points and maximum of 50, but has the most expansive list of zero points foods (300+).
Weekly Points and Rollovers
All three of the plans include a weekly points budget of either 35 or 42 points. These are intended to allow for small indulgences throughout the week or perhaps one big “cheat day” on the weekend. While weekly SmartPoints cannot be rolled over into the next week, keep in mind that daily SmartPoints (up to 4) will automatically be rolled over into your weekly budget.
Day One 1 9 5 – Maintain A Daily Journal Articles
How Are Food Points Calculated?
Every food or drink that isn’t a zero points food on your myWW plan will have a SmartPoints value. This value is calculated through an algorithm that factors in 4 main components: overall calories, sugar and saturated fat, and protein.
To put it the most simply, overall caloric content of a food is going to provide a base level SmartPoints value. However, sugar and saturated fat content are going to raise that number, while protein content is going to bring it down.
The idea is that this process will naturally lead users to make choices that are higher in protein and lower in sugar and saturated fat. This, overall, should produce a healthier diet structure. Since every plan uses SmartPoints, they all have the same goal in mind.
Users must simply determine whether they prefer more structure from tracking more of their foods, or less structure by having an extensive list of zero points foods that require no tracking.
What Kinds of Foods are Zero Points?
If you’re on the Green Plan, you’ll have a list of over a hundred fruits and vegetables that are zero points.
With the Blue Plan, you’ll get the same fruits and vegetables with the addition of lots of protein choices like chicken breast, seafood, eggs, fish, beans, tofu and non-fat plain yogurt, totaling over 200 zero points foods.
The Purple plan has the largest list of zero points foods that adds things like whole-wheat pasta, whole grains, and potatoes, rounding out an over 300 item list.
NOTE: Weight Watchers is a registered trademark of Weight Watchers International, Inc. MYWW, WW, FREESTYLE, SMARTPOINTS, POINTS, POINTSPLUS and 123 Success are trademarks of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting. This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of it's author and is not warranted for any purpose by it's author. All readers are encouraged to go to a Weight Watcher's meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for.
All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.