Keeping a journal, or a diary, creates so many advantages and so many possibilities, because journaling has been proven to create well-being. Find a quiet time in the day, and a quiet place to journal. Set your journal where you will see it every day. Use a notebook, a blank book, a favorite journal, or a computer, because any of these serve as outlets for expression. Through journaling you use that outlet of expression to help you see what you are thinking, then you can process and understand your stress, create focus and clarity, or track goals and intentions. Here are three ways that you can use your journal to empower your self, for both your personal or professional life.

Reduce stress. Journaling on a regular basis about daily events, joys, and struggles alike, can actually help you face your day, and solve your problems with less stress. When you record your day, you are processing your feelings, your fears and joys, as you are writing.

To help with the stress in your day, you can create a routine and journaling system for your self. Each morning, ask yourself a morning question. This becomes a check into the day question, and writing the answer down, can be a great way to focus the day.

For Example, What am I going to do today that will support just me?

Or, What am I going to do today at my work, or with friends, or family, that is different than I have done before? Another idea, What one thing do I want to accomplish today, that I have not had time to do? You can ask the same question each day, or ask a new question.

You can also create a journal to record what you need to keep doing, stop doing, do less of, or more of.

For example, I need to stop playing old broken records from my past that no longer apply and no longer serve me. Or, I am enough. I do not have to live in fear. You can journal on that topic alone, until it feels finished.

Another journaling idea is to define, in one sentence that is a statement, not a question, what is causing the stress.

For example, Bob really bugs me when he misses deadlines. Then, ask your self why, answering in one sentence that is not a question.

For example, When Bob misses deadlines it makes me look bad. Keep making a statement and asking your self why. Always write down your first thought, always answer in one sentence. Do this process, 10 times, 20 times, or more, until you discover what is really causing your stress. Hint, It probably will have nothing to do with the original sentence.

Creating focus and clarity. Journaling in itself can create more focus and clarity in your life. But, recording your daily experiences in a journal like, The The 5 Year Journal , can contribute to your intention for several reasons. First, there are only three lines to write on, for you to summarize the day with what was most important for you.

You can always write more in a blank book, but the key is coming back to 5YJ, to summarize your experience. Or you can create a gratitude journal, a health or diet journal, a prayer or dream journal, track your goals and intentions and so much more in 5YJ. Second, in a glance, see where you were, what you were thinking and what was happening in your life last year, 2 years ago, even 5 years later.

Tracking goals and intentions. Goals are what you want to accomplish. Be as specific as you can in your journal. For example, Lose 10 pounds in 3 months, read more every day, have more time with my family every week, etc. Resolutions are how you are resolved to achieve your goals.

Again, be as specific as you can. For example, Exercise 3 to 4 times a week for at least 40 minutes each time and eat nutritious foods, go to the bookstore once a month and set aside 1 hour at night to read, change my schedule at work and always keep Saturdays free, etc. Then, write every day about what you are doing to accomplish your goals or write what you want to start doing the next day to reach your goal.

About the Author : Doreene Clement, Cancer Victor and author of The 5 Year Journal , is currently writing a new book and movie, 'So Blessed', about her life and cancer experience using only alternative medicine. For journaling tips and ideas subscribe to About Journaling