5 Easy Ways to Make Your Energy Journal a Non-Negotiable Habit
Most people don’t stick with journaling.
Not because it doesn’t work. Not because they don’t see the value.
But because life gets in the way.
They miss a day. Then two. Then a week. And before they know it, the habit is gone.
It’s not a discipline problem. It’s a design problem.
The Habits That Stick Are the Ones That Fit
The reason brushing your teeth every day is easy isn’t because you love doing it.
It’s because:
1️⃣ It’s simple. (No decision required.)
2️⃣ It’s attached to something else. (Morning and night routines.)
3️⃣ It’s part of who you are. (“I’m the kind of person who takes care of my teeth.”)
Journaling works the same way. If it feels like another task, you’ll resist it. If it feels natural, you’ll do it without thinking.
How to Make Journaling Automatic
Want to journal every day? Don’t rely on motivation. Make it frictionless.
1️⃣ Pair it with something you already do.
• Write in your journal before your first sip of coffee.
• Fill out your page before you check your phone in the morning.
• Do your evening reflection before you turn off the light at night.
2️⃣ Make it so simple you can’t skip it.
• Don’t aim for pages—just one sentence is enough.
• Lower the bar so missing a day feels harder than doing it.
3️⃣ Leave it in sight.
• If your journal is buried in a drawer, you won’t use it.
• Put it where you can’t ignore it.
4️⃣ Use a trigger.
• Set a phone alarm labeled “Write it down.”
• Leave a sticky note that says, “What’s your #1 priority?”
5️⃣ Make it part of your identity.
• Instead of saying, “I should journal,” say, “I’m someone who tracks my energy.”
• The strongest habits come from who you believe yourself to be.
The 5-Second Rule for Journaling
When in doubt, follow this rule:
If it takes less than five seconds to start, do it.
• Open the journal.
• Write one word.
• Circle your energy level.
That’s it. Because once you start, you’ll usually keep going.
Journaling Isn’t About Perfection. It’s About Consistency.
Some people journal when they “feel like it.” Others journal because it’s just what they do.
And the ones who do? They get the results. The insights. The clarity.
Because energy isn’t something you figure out once. It’s something you track, refine, and improve—one small entry at a time.
