Ready to start journaling?

It’s reported to be one of the most powerful self-improvement activities you can do, and yet for many, it’s still not on their radar. It’s a simple one. Journaling.

Even though this practice it’s been around for hundreds (well, actually, thousands of years), journaling is currently having it’s celebrity moment.

In fairness, journaling isn’t a new thing or a fad, and countless studies have shown that if done regularly it can help you access a whole host of benefits for your emotional, and physical self.

So, what is journaling?

In short, journaling is simply you keeping a written account of your experiences, feelings and thoughts as you go through your daily life. What we like about this practice is that there’s no perfect way to do it. Every person who journals does it their way, and if it’s right for them, then it’s working.

No rules. No trends. Just journal your way.”

If we peeked inside a few journals (which of course is not the done thing!) we’d see so many different versions. It could look like a to-do list, or a quote, or even something you did that day that brought you or someone else joy. You get the point. It’s personal. To you.

They key here is to develop this habit until it’s a part of every day and then you can reap the benefits helping you to spot patterns, trends & insights and track your emotions.

The benefits

There are many benefits of journaling so we’re just going to focus on four to get you started.

  1. Improves mental well-being by being able to spot insights and patterns
  2. Helps you set goals and keep a record of your progress and achievements
  3. Can help you overcome challenging situations by recording thoughts and feelings and allowing time to reflect
  4. Gives you a place to record things that are important to you, whether it’s gratitude, feelings, or positive emotions

At We Are BRAVE we use our own journals which are designed around the BRAVE principles.
This allows the user to reap the benefits or journaling with a nod towards keeping the BRAVE methodology alive at the same time. We help by including some insightful questions to prompt reflection and the capture of key thoughts.

So, will you bite the bullet and begin to journal?


Boosting performance with Micro-Breaks

If you, or your team are struggling with tough workloads, never-ending to-do lists and the beginning of the dreaded burn out then we might have a (micro) solution for you. Try a Micro-Break.

When you hear about resilience, most content and advice will suggest taking regular breaks, but has anyone clarified how long a break needs to be?

Clearly a fortnight in the Maldives would most likely be the best solution, but being a little more practical we were really interested in some recent research by a University in Romania we came across.

‘Romanian researchers looked at the effect and efficiency of microbreaks on 2,000 people

The study has provoked some interesting discussions, mainly because what they found was that taking short microbreaks, as short as ten minutes, during a working day could boost team wellbeing and prevent burnout.

So, what are microbreaks?

What exactly is a microbreak? We were not sure either but according to this interesting research, it’s some dedicated time away from the task you are working on, that lasts ten minutes (or less). One thing the study did find, was that “the longer the break that was taken, the better the performance of the individual”.

10 Micro minutes, dedicated to time out, can have a BIG impact

While the research points at the importance of taking these micro-breaks throughout the day, separate stats show a worrying trend, that some employees just don’t take any breaks at all in an attempt to power through and just get their work done.

In fact, a study back in 2019 from Quantum Workplace said that 22% of team said they took no breaks at all (you’ll be pleased to know they did at least take lunch and toilet breaks!)

A powerful snippet of data from the study in Romania showed that those microbreaks we talked about are great for a boost to your energy levels and brilliant for batting away tiredness. They even showed that they can boost performance, mainly when the task the person was doing was repetitive, or alternatively, a creative one.

OK, how do we get the best from a Micro Break?

We’ve found that when you need a break, and need re-energise, for a performance boost, there are a few things you can try.

  • Move your body – try a walk round the garden or round the block.
  • Read a chapter of a book to break the focus on your screen
  • Power nap (set an alarm!)
  • Make a drink
  • Eat a snack
  • Meditate
  • Listen to music
  • Play with a pet
  • Doodle, draw or sketch
  • Crosswords or puzzles

Which of these do you think you or your team could try today?

Love this blog post?

Share it with the team and use it as a discussion point at your next team meeting!

Start your journey!


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