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How to Create 90-Day Goals with a Journal

Goals

Goals are the foundation of success. No matter what you’re trying to achieve, you’re not going to find success unless you make big goals, smaller goals, and you work hard to achieve those goals. One way to help you create a list of goals and also achieve them is with the help of a bullet-list and a journal. Journaling is a wonderful success tool because it helps you put your thoughts on paper to make your goals seem more realistic and attainable. If you’re looking to create 90-day goals, perhaps you should take up journaling sooner rather than later.

Why A 90-Day Goal Works

This kind of goal is ideal because it is about all the time most people can focus on achieving a goal. This is not to say your goal must only be something you can achieve in 90-days. Your goal can be to earn a million dollars by the time you reach 30 even if you’re only 20. You just break that goal down into smaller goals that span 90 days. You have the focus, the determination, and the desire to reach your goals in this timeframe. Anything that takes longer to achieve feels pointless. You lose motivation and focus, and you prefer to move on.

How to Start Journaling

There’s no right or wrong way to do this. You get a piece of paper, open a document on your computer, and you begin writing. Be sure to date your entries, and be sure you’re being honest when you write. You’re writing something very private, so you needn’t worry about someone else reading it, judging you, or ridiculing you and your goals.

Now that you’re writing your feelings down each day, start making a few bullet lists along the way. This is what helps you achieve your 90-day goals. Start with your main goal. In this case, the example is earning 1 million dollars in 10 years. To make this happen, you must earn $100,000 per year minimum. It seems like a lot. This is where the bullet list comes in handy. Start breaking it down so you can create 90-day goals.

– $1 million in 10 years

– $100,000 per year

– $25,000 per quarter

– $8,333 per month

– $1,923 per week (when your account for 52 weeks per year)

– $384.60 per weekday ($274.71 every single day)

– $48 per hour

Now you have a bullet list in your journal, and you start your work there. Do you see how your goal of $1 million broken down little by little sounds so much easier and more attainable when you see it in this manner?

Figure it Out

Now you know what you have to earn each day to meet your goal. Use your journal to break down your bullet list into 90-day goals. You’re going to need to earn $25,000 per quarter to make this happen. That’s your goal for the next 90 days.

When your goal is broken down into smaller goals, it’s easier to achieve. Now that you know what you want to do inside of 3 months, you need to figure out what you should do each day to make that happen. Write it down, cross it off the list every day, and do it.

How Journaling Helps with 90-Day Goals

Journaling helps you clear your mind when you write what you’re feeling. If you’re feeling down, you write. If you’re feeling happy, you write. Then you review what you’re writing. You might learn something about how you think on certain days that can help you succeed more. Do you notice you eat well or workout harder on days you’re more successful in reaching your goals? Use that and everything else you’re learning from your journal to help you improve yourself, your actions, and your life to crush your goals further.

Your life is all you get. You have to make it count every single day if you want to get the most out of it. You can sit back and wonder what would have happened if you’d started journaling and creating 90-day goals months ago, or you could just do it. The time always passes, but it’s how you spend that time that really counts. You have a choice to make, and this is an easy one to handle. The more you work on your goals the easier it becomes to achieve them.


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Back to Basics: Visual Journaling

When you were a child, you probably drew pictures showing how you felt about having a new baby brother or learning to swim. Now that you’re grown up, you can still use art to process your emotions and reduce stress.

Many artists and therapists use visual journals to help them with their work. Whatever your personal goals, see how images can be part of your strategy for moving ahead.

Benefits of Visual Journaling

  1. Articulate your feelings. When you’re struggling to put your emotions into words, it may be easier to sketch them out. The shapes and colors you choose could be revealing.

  2. Increase your willpower. Each time you update your journal, you remind yourself about the positive changes you are trying to achieve. It’s a simple way to create triggers that reinforce new habits.

  3. Manage stress. Protect your mind and body from the effects of chronic stress. A journal soothes you without any extra calories or extravagant expense. You may even want to carry it with you to the airport or dentist’s office.

  4. Stimulate your creativity. Any art project can trigger innovative thinking. You’ll discover solutions to longstanding challenges at home or work.

Techniques for Creating Your Visual Journal

  1. Record your feelings. Let whatever you’ve been bottling up come pouring out. Ask yourself how you’re feeling. The answer may surprise you.

  2. Mark up a book. Find inspiration by searching for prompts in a children’s story or an advertising supplement. Alter the pictures or the text. Add your own illustrations.

  3. Doodle a little. Even if your time is limited, you can see what appears spontaneously when you put pen to paper. Your free form doodling may uncover your subconscious concerns about your health or your family.

  4. Assemble a collage. Browse through magazines for pictures or collect various types of items you can use. Paste them together according to your own design.

  5. Dream on. Park your journal on your nightstand before you go to bed. You may be able to capture a snapshot of your dreams while your memory is fresh.

  6. Add text. Maybe you want your journal to combine words and images. Invent captions or drop in some favorite quotes. Turn your adventures with dieting or dating into a graphic novel.

  7. Note the date. Try keeping track of the day and time that you update your journal. An ongoing log will help you to see changes or patterns that develop over time. You may also notice how your mood or energy levels shift from morning to night.

Techniques for Using Your Visual Journal

  1. Keep it private. You may decide that you want to keep your journal for your eyes only. Knowing that you’re the only person who will see it could help you to feel free to experiment and divulge your innermost thoughts.

  2. Browse online. There are many websites and forums devoted to visual journaling and art therapy. Look at samples on Pinterest. Participate in a community and exchange support.

  3. Collaborate with a friend. If you tell your friends and family about your journal, they may be interested in joining you. You could discuss each other’s work. You could also suggest themes or materials that you could both work on together.

  4. Show it to your therapist. If you’re already seeing a counselor or plan to start therapy, you may want to incorporate your journal into your sessions. Mention your projects to your therapist and follow their recommendations.

Creative expression is good for your health and wellbeing. Lift your spirits and clarify your thinking by keeping a visual journal.