如何養(yǎng)成寫日記的習(xí)慣

如何養(yǎng)成寫日記的習(xí)慣

There are very few habits that have aged well with time as journaling. That’s because it works incredibly well as the inner monologue everyone needs to have for a more productive and healthy living.

很少有習(xí)慣隨著時(shí)間的流逝而變好，比如寫日記。這是因?yàn)樗鳛槊總€(gè)人為了更有成效和更健康的生活所需要的內(nèi)心獨(dú)白，非常有效。

Journaling makes you self-aware of your own needs, strengths, and weaknesses. By writing down your thoughts, you get more clarity and confidence to make important decisions. It helps steer yourself in the path you want to go to.

寫日記能讓你意識(shí)到自己的需求、長處和弱點(diǎn)。通過寫下你的想法，你會(huì)更加清晰和自信地做出重要的決定。它幫助你在你想要去的路上引導(dǎo)你自己。

If you are still not convinced, hard data from a Harvard Business school study should help you see the benefits of journaling. The findings of the study showed that employees who were encouraged to write up their experiences at the end of the day performed better. The 15 minutes spent on journaling triumphed over the 15 minutes spent on extra work time.

如果你仍然不相信，來自哈佛商學(xué)院的研究數(shù)據(jù)可以幫助你看到寫日志的好處。研究結(jié)果表明，那些被鼓勵(lì)在一天結(jié)束時(shí)寫下自己經(jīng)歷的員工表現(xiàn)得更好。花在記日記上的15分鐘戰(zhàn)勝了花在加班上的15分鐘。

Many researchers and famous thinkers have known to have kept extensive diaries to help them organize their thoughts and keep a record of their findings. Besides being a memory capsule, these diaries offer a lot of insight into how a person can improve themselves and get better at what they do.

許多研究人員和著名的思想家都有大量的日記來幫助他們組織思想并記錄他們的發(fā)現(xiàn)。除了作為一個(gè)記憶膠囊，這些日記還提供了很多關(guān)于一個(gè)人如何提高自己、如何做得更好的洞見。

Wondering how you can keep up with the habit though? Let me help you with that. Here are some tips and suggestions to help you started with journaling:

想知道怎樣才能保持這個(gè)習(xí)慣嗎?讓我來幫你吧。這里有一些提示和建議來幫助你開始寫日記:

1. Choose Your Medium

選擇你的媒介

This is an obvious starting place and the choices are digital or paper. While traditionally, paper has been the most used medium, digital works fine too. The choice comes down to your comfort level and availability.

這是一個(gè)顯而易見的起點(diǎn)，選擇是數(shù)字的還是紙的。傳統(tǒng)上，紙張是最常用的媒介，數(shù)字作品也是如此。這個(gè)選擇取決于你的舒適度和可用性。

So my advice is – don’t spend too much time trying to choose the medium. Make the choice right away and stick to it.

所以我的建議是——不要花太多的時(shí)間去選擇媒介。馬上做出選擇并堅(jiān)持下去。

Changing mediums often could be confusing and disrupt the thought process.

改變媒介常常會(huì)使人感到困惑并擾亂思維過程。

If you choose to go with paper and pen mode, try to find a notebook that works for you. Focus on the process of journaling and not the physical journal. It does not matter if the journal is too fancy, too big or too simple.

如果你選擇紙筆模式，試著找一個(gè)適合你的筆記本。關(guān)注寫日志的過程，而不是物理日志。雜志是太花哨、太大還是太簡單都不重要。

Try using a dedicated app such as DayOne, Momento and Penzu; or writing tool that can be used offline if you choose to go digital.

嘗試使用DayOne、Momento和Penzu等專門的應(yīng)用程序;或者如果你選擇數(shù)字化，可以離線使用的書寫工具。

Consistency is key to making it a habit. While you can make use of online storage to back up your journal, try to avoid being connected to the internet when you write.

堅(jiān)持是養(yǎng)成習(xí)慣的關(guān)鍵。雖然你可以利用在線存儲(chǔ)來備份你的日志，但在寫作時(shí)盡量避免連接互聯(lián)網(wǎng)。

Avoid distractions while you write. Your writing time is your ‘me time’. Don’t let that Facebook notification distract you.

寫作時(shí)避免分心。你的寫作時(shí)間就是你的“自我時(shí)間”。不要讓Facebook上的通知分散你的注意力。

2. Kickstart Writing

啟動(dòng)寫作

So you have got a pen and paper. Or maybe your phone or laptop. Either way, a blank page is now staring at you. Don’t think hard on finding the perfect words to start your journal. As I say repeatedly, your journal is for your own self.

你有筆和紙?；蛘呤悄愕氖謾C(jī)或筆記本電腦。不管怎樣，現(xiàn)在你眼前是一片空白。不要絞盡腦汁去尋找開始寫日記的完美詞匯。正如我反復(fù)說的，你的日記是為你自己寫的。

Don’t second guess what you want to write. Just go with the flow. You need not restrict yourself to just prose.

不要懷疑你想寫什么。順其自然就好。你不必局限于散文。

You can write outlines of ideas, notes, make to-do lists, doodles, sketches, scrapbooking and anything you want. Anything you feel should be put in there, can go in there. Just let your creativity take its course.

你可以寫下想法、筆記、待辦事項(xiàng)、涂鴉、草圖、剪貼簿和任何你想要的東西。任何你覺得應(yīng)該放進(jìn)去的東西，都可以放進(jìn)去。讓你的創(chuàng)造力順其自然吧。

3. Use Prompts

使用提示

If required, you can make use of prompts to help you get started with.

如果需要，您可以使用提示來幫助您入門。

Start by having a conversation with yourself.

從和自己對話開始。

· How was your day?

· How do you feel?

· What was new today?

· What did you learn today?

· What made you sad?

· What did you find difficulty with?

· What are you going to do tomorrow?

你今天過得怎么樣?

你感覺如何?

今天有什么新聞嗎?

你今天學(xué)了什么?

什么讓你難過?

你覺得有什么困難?

你明天打算做什么?

You can start the day by writing an outline of your plan for the day in the morning and then write again at the end of the day on how it went. This will help you see your progress and be aware of your growth.

你可以在早上寫下當(dāng)天計(jì)劃的大綱，然后在一天結(jié)束的時(shí)候再寫一遍今天的計(jì)劃進(jìn)展如何。這將幫助你看到自己的進(jìn)步，意識(shí)到自己的成長。

4. Be Honest

要誠實(shí)

Journaling only works if you are being honest. It is one place where you can know with certainty that you can open up and not be judged. Let out even the darkest of your thoughts and by the end of it, you will gain a little clarity.

只有當(dāng)你誠實(shí)的時(shí)候，記日記才有用。這是一個(gè)你可以確信你可以敞開心扉而不被評判的地方。即使是你最黑暗的思想也要釋放出來，在它結(jié)束的時(shí)候，你會(huì)更加清晰。

When you look back, you can see how far you have come and literally witness your own growth and progress.

當(dāng)你回顧過去，你可以看到你已經(jīng)走了多遠(yuǎn)，親眼見證了自己的成長和進(jìn)步。

5. Don’t Skip Writing! Just Write Something, Anything

不要跳過寫!隨便寫點(diǎn)什么都行

There may be days where you feel you have nothing significant to write. Sometimes you may feel too busy to write. But never miss out on writing, in any case. Because only with practice and consistency – a habit forms.

有時(shí)你會(huì)覺得自己沒有什么值得寫的東西。有時(shí)你可能會(huì)覺得太忙而無法寫作。但無論如何，千萬不要錯(cuò)過寫作。因?yàn)橹挥型ㄟ^練習(xí)和堅(jiān)持，才能形成習(xí)慣。

You can even make plans for the future and write down your dreams when it feels pointless. Keep pushing yourself and visualize where you want to be. Journaling will help you trace back and find a way to victory.

你甚至可以為未來做計(jì)劃，當(dāng)你覺得毫無意義的時(shí)候?qū)懴履愕膲粝?。不斷督促自己，想象自己想要達(dá)到的位置。記日記可以幫助你追溯過去，找到通往勝利的道路。

Write about your ideas, goals, memories, things you are grateful for, feelings, dreams, achievements big and small, all the confusing thoughts you need to get out of, things you can’t say unless to yourself, your own story of life and all the ways you can improve.

寫下你的想法、目標(biāo)、記憶、讓你感激的事情、感受、夢想、大大小小的成就、所有你需要擺脫的令人困惑的想法、你只能對自己說的事情、你自己的生活故事以及所有你可以改善的方式。

Productivity starts with being aware of your progress. And that, my friend, happens automatically when you start journaling. Start today and keep writing every day.

生產(chǎn)力始于意識(shí)到你的進(jìn)步。我的朋友，當(dāng)你開始寫日記的時(shí)候，這就會(huì)自動(dòng)發(fā)生。從今天開始，每天堅(jiān)持寫作。