Motivation – December 2021 Monthly Journaling Challenge

Journaling is a powerful tool when it comes to behavior change. It is part of almost every program we offer at This Naked Mind and it is a huge part of my daily life as well. I truly believe that those who incorporate journaling into their journey are more likely to be successful at creating lasting change. Yet, what often holds us back when it comes to journaling is not knowing where to start or what to write about. Join me for a monthly journaling challenge that will help you move past those obstacles and add this valuable resource to your behavior change toolbox.

journaling challenge

Monthly Journaling Challenge – Motivation Matters

Motivation – we rely on it so much when it comes to behavior change. After all – without motivation, we can’t even consider taking the first step. What we forget is that motivation isn’t an all-you-can-eat buffet. It waxes and wanes and sometimes needs a refill. Maintaining motivation is an essential part of behavior change and it takes work to do it. I’m going to share some ideas in this month’s journaling challenge on maintaining motivation. Make sure to grab the free PDF download as well that includes all the prompts and journaling techniques that we discuss here along with a fun bonus!

Let’s dive into our December 2021 Monthly Journaling Challenge

Emotional Journaling

Our emotions can definitely influence our level of motivation when it comes to making a change in our lives. How we feel can either encourage or discourage us from addressing the change we’re considering. Take note of the top three emotions you’ve felt this week in regards to the change you’re working on. Now, take those three emotions, write them down and create a column under each emotion.

Next note how each emotion affected you and your motivation this week. What created those feelings? Were there certain situations that affected your motivation more strongly than others? What positives and negatives came from the emotions you felt and the way they influenced your motivation? Repeat this for each column. Make sure to download the free PDF below to complete your chart!

Bullet Journaling

Sometimes maintaining motivation can be as simple as remembering your whys! Use our bullet journaling page to write, sketch, and doodle all the reasons why you’re invested in this change. Place the page somewhere where you can see it each day and allow it to spur you on when you’re feeling low.

Vision Board

Not everyone is a writer. I get that! If you’re not a writer or you simply need something a little different to kick start your motivation – try creating a vision board full of images that remind you why you’re taking on this change, what you think life will look like once you are successful, or things you can do to stay motivated. You know yourself best, so what would you need to see daily in order to stay motivated or re-spark your motivation? I’ve included a sample motivation vision board that I created in the free PDF download. Use the template there to create your own.

List It

Have you ever gone grocery shopping without a list? Recipe for disaster, right? You end up missing half the things you needed, way over budget, and grabbing a drive-through meal on the way home. The same issues present themselves when we take on a change without having a list at hand that can help us to create the motivation we need to stick with it. Use our List template to create your motivation shopping list. Who motivates you? What activities motivate you? What books can spark you? Are there songs that get you through times? What about quotes? Write them all down here!

Ditch The Paper Altogether

If the idea of doing any sort of journaling that involves paper just turns you off completely, don’t do it. Pick a different medium. Make a video. Create a voice recording. Paint. Talk it out. Meditate on it. There aren’t rules in how you find and maintain your motivation. The only thing you SHOULD do is find what works best for you. That can be vastly different from what I or someone else has done. That’s ok!

Grab Your Free Journaling Challenge Download

If you’d like to join me for this free journaling challenge and want to be in the loop for our future journaling themes – make sure to download the free PDF we’ve created to help guide you through the steps we’ve outlined here. There’s also a fun bonus activity that can help get your creative juices flowing! If there’s a journaling theme or practice you’d like to see featured in the future – let us know!