It’s back-to-school season, which means notebooks, planners, and journals are lining store shelves. If you’ve been meaning to find a way to the new you, stop waiting and start goal journaling. It’s time to get organized, readying yourself for yet another year at the School of Hard Knocks.

What is goal journaling?

Goal journaling uses planning and reflection to help you make incremental progress toward what you want in life. You record thoughts using writing, images, or any media that inspires you. You can:

• Build new habits with daily actions that directly serve your goals

• Celebrate the things you’ve already accomplished

• Look forward to the challenges ahead

• Keep a positive vibe going, even as you acknowledge setbacks

• Get organized, by breaking big picture goals into manageable pieces, and scheduling them into your life

Why should I goal journal?

I have been journaling since I could wield a pen. It helps me process feelings about my goals, and to record ideas that I may otherwise forget. Writing gives substance to fleeting thoughts, and solidifies plans that initially aren’t developed enough to make something of. The act of writing something down makes it real by serving as a statement of intent.

If you are having trouble getting actual results from your hopes and dreams you might need:

• Better planning

• Increased self-accountability

• A way to acknowledge how you feel
• Integration of your goals into your everyday decision-making

Goal journaling can help you do these things and more. You are the perfect person to design and project-manage your best you. Spend just a few minutes a day, or more if you love it, and I guarantee the investment will be worth it. (Capitalize on the time you’d otherwise use for mindlessly scrolling your social media feeds. Or popping pimples, massaging your pet rock, whatever it is you do to “relax.”)

What goal should I write about in my journal?

Anything you want to accomplish can be a part of a goal journal. Journaling provides a safe space to be honest, inspired, and to explore the future as you take steps for change. It’s a great way to care for your heart and your brain, a therapeutic habit that only you can reap the benefits of. So, make it your own.

Pick one aspiration, or many, but make it something you feel passionate about and are dedicated to making a reality.

Stumped about what to write? Fill in this blank to help you get started:

I really want to _________.

Any journaling is good journaling to me, but if you want to get specific about accomplishing your goals it’s best to pick something you can reasonably take action on daily (or weekly). It should be concrete and in line with your values.

What are the essential elements of Goal Journaling?

There is no secret formula to instant journal success. But there are some writing themes that are more helpful than others when it comes to holding yourself accountable and staying positive.

Goal journals should speak to the elements of past, present, and future:

Reflection

• Think about things that have gone well…or not. Focus on celebrating the positive.
• What would you do differently?
• What are your feelings about your progress?
• What is most important to you and why?

Action

• What can you do today that is in line with what you want?
• How can your actions serve your purpose?

Planning

• Forecast what your end results will look like
• Remind yourself of the long-term steps it will take to get there.
• Start planning future actions
• What are the work-arounds you have in mind for obstacles you might face ?
• Identify the resources you need

What kind of goal journal should I get?

There are many types of journals out there, and different writing techniques to try. Which one you pick isn’t as important as the fact that you are now writing your way to a better life. Congratulations.

I will overview a few journal types, but remember this list is not exhaustive…if you can find a way that works for you, try it. The ones below overlap and can have elements of one another. There as many possible journals as there are goals to fill them with! I’ve tried many types and feel no loyalty to a certain journal scheme. So when I feel like moving on to something else, a new journal can be just the thing I need to get motivated again.

Planner/journal combos

For those who enjoy integrating the reflection and action aspects of goal-setting, these journals have preprinted sections for planning your tasks, and for writing about it before and/or afterward. They usually have some combo of a daily, weekly, monthly, or yearly calendar, in addition to a daily journal exercise.

Pros:

• Comprehensive spot for fitting actions into your busy life

• Easiest for looking at actions on a macro and micro level within the same journal

• Have some structure outlined for you

• Repetitive input is good for building habits

Cons:

• Tend to be larger and bulky, may need to buy more than one to last a full year.

• Can be expensive

• If they are pre-dated it could be wasteful if you don’t plan to journal every day

• May be too structured for people who like freedom in their journaling

Examples:

Panda Planner

Law of Attraction Life Planner

Clever Fox

Simple Elephant

Embellished journals

Embellished journals are for those who want visual elements, pieces of flair, bling, or something more tactile to keep them motivated. If you like a little form along with your function you may find this type of journaling more fun than the others. Typically, you can add artwork, stickers, mementos, photos, and other media elements to your writing.

Like looking at pretty stuff, enjoy scrapbooking, or find yourself drawn to non-written expressions of your goals? This is one way to turn a simple journal into a keepsake, especially if you want to look back proudly on your journey.

Pros:

• More aesthetically-pleasing than the other types

• Can encourage even non-writers to put their goals down on paper

• The most fun to look at again, after the writing is done

Cons:

• More time-consuming to fill out pages

• Pre-made packs and binders could be full of cheesy sentiment

• Usually the least portable, might require other supplies

• Most expensive

Examples:

Smash Booking

Dylusions Creative Journal

Happy Planner

Dot journals

Only have a few moments to spare? Want to distill goal journaling down to its essence? Dot journals (also know as bullet or list journals) are the way to go. This technique keeps you on track using simple bulleted lists.

These journals offer minimalist appeal and can be flexed to meet your needs. Use customized “spreads” to format journal pages and organize your list categories into something meaningful to you. You can create sections for whatever your heart desires.

You can list:

• Daily accomplishments

• Action items for the next day

• The highlights and lowlights you experienced

• Motivators and secondary wins

• Things you are thankful for

The list of possible lists is endless, much too long to make a comprehensive list about. People who love lists will love dot journals, and have probably been doing some version of it already, whether or not they consider their lists “journaling.”

One thing I love is that I can segue into other thoughts by making additional lists, and then move back quickly to what I was originally writing. If you also suffer from brain diarrhea, when you are finished with a day of dot journaling your thoughts may actually make more sense. This type of writing comes very naturally to me, as a list nerd, but if you want more guidance, read Rachel Wilkerson Miller’s book Dot Journaling–A Practical Guide.

Pros:

• Simple and concise

• Minimal time investment required

• Good way to get a stream of ideas down fast

Cons:

• Lacks the depth and feel of a traditional journal for those who like writing more

• May feel too short for reflection elements

There are pre-printed dot journals, but of course you can make any blank, quad-ruled, or lined journal work.

Examples:

Clever Fox Dotted/Grid Notebook

Leuchtturm1917 Bullet Journal

If there are “list people” there is also a subculture of “bullet people,” and I claim allegiance to both!

Classic journaling

No matter what type of journal I try, you bet your buns I also have a classic blank journal at my bedside. I love the promise of an empty page. On any given day the shape of your written dreams can take any form they choose to.

No bells and whistles here, just your thoughts, ideas, and feelings. This option is best for those who don’t need rules or structure to tell them what to do. You know who you are, goal journaling rebels! You may be someone who likes to write full sentences, paragraphs, and maybe even a doodle or two. Just make sure to include content specific to your goals.

Pros:

• Free form expression is allowed
• Can work in any type of blank journal or notebook

• Economical

• Can write about goals alongside anything else you want to

Cons:

• Lack structure for those who need it to stay on task

• Goal-specific content can get lost in other writing

Electronic journals

To me, electronic journaling can’t hold a candle to actual pen-and-paper writing. I’m old school and find that I process information better if I physically have to form the thoughts by (knobby, liver-spotted) hand into words. But that’s just one perspective. Some people find this type of journaling the only way to go for its convenience and accessibility.

I’m takin’ it back to the old school

‘Cause I’m an old fool who’s so cool

—Tag Team

E-journaling can take many forms:

• A simple file or page within a word processing or notebook program (like OneNote or Evernote)

• A journaling app made for writing or clicking-in your thoughts on a regular basis.  Examples:
  • Jour
  • Day One Journal
  • Perspective

• Multimedia app that includes pictures, audio, or video

• Text within another app that tracks goal progress, such as a fitness or self-improvement tracker

• A list program, which works similar to dot journaling.  You can even set reminders for tasks and action items.

Pros:

• Most portable and convenient

• Easiest to add pictures and video

• Shareable, if you are into that kind of thing

• Storable, without taking up room
• May offer guided-journal exercises to prompt writing

Cons:

• Other media or notifications on your device may distract you

• The process of typing or clicking can be less focused and reflective than writing by hand

• Journaling programs and apps may charge subscription or add-on fees

No matter what type of journal you decide upon, it is important that you actually use it. You may want to crack open a page today and visit that life coach/personal assistant/memory keeper/action factory that is yourself (disguised as a delicious pizza journal).

Goal Journal Gallery

Want more journal pics?

There are so many types of journals. This one lets you scratch away the page to reveal your dreams. I think it could help for scratching away things you don’t want in your life.

Affirmations are everywhere nowadays, on T-shirts, mugs, dog poop baggies, and yes, journals. If you love affirmations you can probably find a journal with one that suits you, or you can add it yourself. Find them gag-worthy but like the journal on the inside? Cover it up, smashbook style.

Happy planners are modifiable and allow you to insert both themed and blank pages. The binder-style notebooks are made to embellish, with stickers, colorful paper packs, and whatever else you can think of. Each planner has a theme with pre-made pages to get you started. This is the student edition.

Most tracker apps have a notes section, like this one in the app I use to log my blood pressure. If your goals are linked to something you already track, you may find it easier to add supplemental text to the entries you already have.

If you want to learn more about Kracked Kaleidoscope goal journaling, visit these posts for inspiration:

Worth It/Not Worth It Food Journaling

New Goals, 5 Ways

Brand Your Year