JOURNALING: Deed, Thought, Feel

Is it just me or nowadays, days seamlessly blur into nights and weeks into months? Finding moments of reflection and introspection can feel like a luxury. Yet, in our midst, there exists a simple yet profound tool that has the power to ground us, enhance self-awareness, and promote personal growth. Yes, you’ve guessed it, journaling.

I recently started journaling again for the umpteenth time. I know most of us have this love-hate relationship with journaling, pretty much like the gym. Well, there’s no shame in beginning again, crossing my fingers that I keep it consistent for at least three business days.

Journaling is not a new concept. From ancient civilisations to modern-day thinkers, individuals have long recognised the therapeutic benefits of putting pen to paper. However, how we journal can significantly impact its effectiveness. One method that has gained traction in recent years is the Deed, Thought, and Feel (DTF) method.

At its core, the DTF method encourages individuals to dissect their experiences into three key components; deeds, thoughts, and feelings. Deeds are the actions we take in our daily lives. By documenting our deeds, both significant and mundane, we gain clarity on our daily behaviours and habits. From the smallest routines to the grandest achievements, each deed offers a window into our lives and the external factors that shape them. Our thoughts shape our perception of the world and ourselves.  Journaling our thoughts allows us to explore the narratives we construct, identify recurring patterns of thinking, and challenge any irrational beliefs or cognitive distortions that may arise. Emotions are the essence of our human experience, the culprits for clouding our judgement. Acknowledging and expressing our feelings in writing enables us to process and regulate them effectively. By tracing the roots of our emotions, we can uncover underlying needs, triggers, and areas for personal development. Exploring these three elements with intentionality and depth provides insight into our behaviours, perceptions, and emotional landscapes.

The importance of the DTF method lies not only in its ability to cultivate self-awareness but also in its practical applications for personal growth and transformation. By examining our deeds, thoughts, and feelings, we gain clarity, perspective, resilience, and emotional intelligence. Armed with insights derived from our journal entries, we can chart a course towards intentional living, making conscious choices aligned with our values and aspirations.

In implementing the DTF method, consistency is key. Setting aside dedicated time each day for journaling fosters a habit of self-reflection and introspection. Journaling is a private sanctuary for self-expression. Be honest and vulnerable in your reflections, as authenticity breeds insight and growth. Experimenting with different formats, prompts, and techniques allows us to tailor our journaling practice to our unique needs and preferences. The cherry on top is celebrating the journey of self-discovery. Recognize and celebrate the milestones you achieve along the way, no matter how small they may seem.

As we tread this road to self-discovery through journaling, may we cultivate a deeper connection with ourselves and the world around us. In documenting our deeds, thoughts, and feelings, may we discover the power of our own voices and the richness of our minds. Let’s remember that awareness precedes change. So, I hope that this jolts you today to stop by your favourite bookstore or make a few clicks online to get yourself a journal, not just for its aesthetic appeal, but to get lost in the words flowing into paper.

P.S. All the best to us and may nothing put us and our journals asunder!