Using "Journals" to Develop Purposeful Writing in the Classroom
Writing in "journals" or "journal time" was one of my favorite subjects growing up in school. I can remember looking forward to the comments the teachers would write daily in my journals. As years passed on in grade school, I grew accustomed to positive grades and opinions being given to me on my journal entries.
I can remember when journal writing was a must do all the way up to attending high school. When I entered college, journals became non-mandatory. What a shame.
Journals are like having a conversation with a person, yet written down on paper. Journals force you to focus on your own thoughts, not necessarily the thoughts of others. I truly believe that my personal thoughts about what I was learning dialy helped me become a better writer.
I find that journals help students think of their writing as purposeful, rewarding, and wonderful. Journaling is a great task to do on a daily basis in the classroom. Writing journals ARE a wonderful form of communication(a very important Language Arts concept). The reader and writer are more involved in the process, and the writing can many times be extremely focused, detailed, and specific.
I am learning that journal writing interests me to the utmost. The overall structure of journals is very free, fun, and focused to me. I make entries to my personal journal daily. Often they are about things I have learned or things that the Almighty has taught me that day.
The thought process of a writer is the key to what all journals should be about. Journals are very much like creative writing in a box. Overall, journals are enjoyable to write, and at the same time they are very relaxing and a great escape from the rigors of daily life.
What I picture my students writing is basic creative thoughts that come from their minds. For example, as a class, we may have a discussion about taking care of dogs. I, as the teacher, expect to read journals on either what it is to raise a dog, the students' own opinion on dogs, what type of dog they should own, and the pros and cons of having a dog.
Or...whatever else they'd like to write about dogs. I hope to have a free, open writing policy with my students, so that they are free to express themselves clearly in thoughts, questions, and especially in their writing. In conclusion, journals ARE the last task that my students do at the end of a busy day. I have them write about what they learned that day and...they love it.
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What if, you come through a situation in which you couldn't find a way to go further? Well! "If, there is a will, there is a way" is truly said. Do not get dishearten if, a difficult situation comes to you. Start writing a journal and you will definitely come over your difficult time. It is a good practice, to have a diary, or journal in hands. Writing a journal is a great experience, but it requires a positive attitude towards writing it. • To indulge students in writing; it is always beneficial to make them write on their own and allow them to write on any topic they like. • Try to make a friendly journal, which a student can show to his/her friends. A friendly journal provokes them to write interestingly to have good comments on it. • Talk about an issue, in a write up. Do not get confused by mixing, or thinking about couple of other ideas, which can distract you from your track. • Evaluate a standard for girls and boys depending upon their taste and make them follow a few easy guidelines to make their writing up to the mark • To add fun to it, include some good happenings that relates with the content. • Make a schedule and spend 20 to 30 minutes to make your students write in this "journal time" and enjoy through sharing • A journal that is particularly about your field of interest can also make the job easier. A journal that contains the information, or collection of different pictures related to the field will add the interest of the readers as well. It partially depends on the teachers, or guardians to make the writing and reading activities important and joyful for students and children.
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Sticky Peking ribs, clams in black bean and Portuguese fried goat cheese to start. Photo: Steven Richter
Hardline nocturnal moths flinging themselves at the latest cocktail bar or lounge will surely already have dipped their wings into Macao Trading Company, offspring of Employees Only, the popular West Village tippling spot. But we’re here joining other non-lounging lizards to check out Chanterellechef David Waltuck’s consulting vision of what Macao eats.
“Have you been to Macao?” I ask Waltuck over the phone.
“Twenty years ago,” he replies. “But I doubt the food has changed that much.”
I think about our long weekend in Macao in 1997, just before the Portuguese signed it over to China ending a never-quite-official occupation. How there just didn’t seem enough time to do justice to the unique multicultural cuisine evolved from a mix of Cantonese openness to experiment and the easy global imports of Portugal’s sailing ships to this trading settlement. “The first East-West cuisine,” Ken Hom calls it in his forward to Annabel Doling’s Macau on a Plate: A Culinary Journey.
The author signed the book for us at lunch in Caçarola on the island’s southern most point, so we could understand what we’d eaten and know what we were going to miss by dashing back to Hong Kong. It did seem like an unfinished mission, forgotten till now.
If you’ve cared about food long enough, you know how Chanterelle emerged in 1979 from Karen and David Waltuck’s passion for France, know how it glowed in still shadowy Soho with telltale signs of Michelin ambition like giant balloon glasses, chewy designer bread, a ramekin of sweet butter and fricassee of seafood in delicate sea urchin cream. I had no idea David Waltuck loves to cook Chinese. Apparently the regulars invited to his annual Chinese New Year’s dinner know, and that is how he came to dream up the menu for Macao Trading.
“It’s a fun place and I wanted to do tasty food that has the feel of Chinese and Portuguese. Loosely translated.” It is. He did. And it is. We’re surprised how tasty.
I’ve never been to Employees Only. They say the bar there is a predictable rerun of the Village. And the rest is theater. I can’t imagine someone spent a million dollars to create this grime and decay. Some of it certainly looks real. The funky flea market finds on the catwalk balcony that hugs the soaring space – just 82 seats at booths and bare wooden tables – satisfies a Ye Old Trading Company allusion. And inevitably, this Macanese portside warehouse hides the bordello lounge below.
A savvy crowd fills the shadowy faux wharf-side trading house. Photo: Steven Richter
Noisy but charming, I think. And then, as the wait for our reserved table stretches toward 45 minutes, not so amusing. With apologies, the host offers drinks to the four of us. And then, at last, what feels like a VIP booth – roomy enough for six. Our new friend Barrat needs a serious Scotch. Gretchen and I are primed for a $14 cocktail: she by her Blood Peach Bellini while waiting, I by my abstinence. My Dr. Funk – Mekhong Thai Rum served tall with Grenadine, ginger beer, fresh fruit and mint – topped with a drizzle of Absinthe – seems sufficiently lethal but too weedy for me.
Gretchen loves her second slurp, the Bashful Maiden – gin with elderflower liqueur and melon. Despite its blush pink innocence it was originally called Lovee Long Time, renamed when customers complained, rumor has it. But the cynics at eater.com think it was because it had been singled out as The Most Ridiculous Cocktail Name in New York on NYBarfly. How do I know all this? Our twentyish companions have scoured the internet before venturing downtown. We are all better citizens and critics because we know these things. How did we survive before Blogpatch?
Long beans, scallop dumplings and the Blushing Maiden are favorites. Photo: Steven Richter
In the current climate – we’re all in this together – plates are meant to share, our waiter informs us, whether it works that way or not. The sticky-rice stuffed squab must go back to the kitchen for a sharp knife to carve it in quarters. Even the easily cracked fried goat cheese round on onions and peppers emerges an unappealing mess despite my careful carving. Yet both are pretty good. A duo of plumpish Portuguese-style mushroom and truffle croquettes means one for each couple to split. Lush and scrumptious. The two diehard clams-with-black-beans fans at the table find tonight’s as good or better than any around. A quartet of delicate scallop and snow pea leaf potstickers are splendid though awfully meager for $13. But Chinese-style Peking ribs, hacked into odd little pieces and intensely sauced, are more shareable.
Sirloin with bleu cheese butter thrills our carnivores. Photo: Steven Richter
It’s not that challenging to navigate the menu – shrimp, mushrooms, meatballs, prawns, whole black bass come in “two flavors,” Portuguese-style and Chinese. African chicken is simply Portuguese; Ants Climbing Trees, a Chinatown familiar. Sirloin painted with blue cheese butter in a salty intense glaze pleases the meat lovers enough to pledge they’ll be back. But no one is all that happy with the feeble broth and utilitarian carrots and snow peas in Macanese vegetable curry. Its marvelous udon noodles deserve better. Once past the surprise of room temperature dry fried long beans with preserved daikon, ginger, black vinegar and hot sesame oil, we agree they’re delicious, the evening a triumph, inciting a need to try more. Both generations agree. And we find appetite for a single dessert: an elegant chocolate almond torte with a puddle of Madeira sabayon, definitely not needing sugary crushed almond brittle.
Macao Trading’s small and savoury scallop dumplings quickly disappear. Photo: Steven Richter
For our companions, the evening is just beginning. They linger behind to wait for friends in the lounge below. I asked Barrat to report: “We really enjoyed it,” he writes. “Upon walking down a dark staircase, the first thing that greeted us was an antique dildo display. I think they are going for a hybrid of an opium den and an Asian whorehouse, but it works, a lot of old wood and nice mellow music. The art in the bathroom was graphic antique Chinese pornography. We sat on a Chinese wedding bed. It was a tight booth that was romantic rather than uncomfortable. The crowd was young but not particularly beautiful, other than Gretchen. What they need is a tougher door policy and some press.” So much for Bashful Maidens.
The Road Food Warrior said he’d love to go back and taste more of Waltuck’s delicious musings. But if they do change the door policy, there’s no way we’ll ever get in again.
311 Church Street between Lispenard and Walker. 212 431 8750.
***
For a vision of Macao and it’s history through food, try to find a copy of Macau on a Plate: A Culinary Journey
by Annabel Doling, alas now out-of-print but still popping up on the web. I cannot imagine a better initiation to Macao. About the Author
travel & food writer
Buddhist Way Harmony Health Happiness Light Dark Points Balance Macau Macao China by BK Bazhe.com
At first glance mathematics and persuasive communication – writing, and particularly public speaking - would seem to have little in common. After all, mathematics is an objective science, whilst speaking involves voice quality, inflection, eye contact, personality, body language, and other subjective components.
However, under the surface they are very similar.
Above anything else, the success of an oral presentation depends on the precision of its structure. Mathematics is all about precision. It is therefore not so odd to think that applying some of the concepts of mathematics to oral presentations could make them substantially more effective.
As they say in the film industry, three key factors go into making a successful movie: the script, the script, and the script. Likewise, three key factors go into making a successful speech: the structure, the structure, and the structure.
Not convinced? Then let's start with something less radical.
I think we can all agree that good speaking is related to good writing. If you can write a good text, then you are well on your way to preparing a good oral presentation. Therefore, if you improve your writing, you will also improve your speaking.
To simplify matters, from now on we will talk mainly about good writing, because in most cases the same ideas apply directly to good speaking.
Know What You Are Doing
Many commercial companies do not live up to their potential - and sometimes even go bankrupt - because they fail to correctly define the business they are in.
Perfume companies, for example, do not sell fragrant liquids, but rather love, romance, seductiveness, self-esteem, etc. Bio-food companies do not sell organic produce, but rather honesty, purity, nature, etc. Automobile manufacturers do not sell transportation, but rather freedom, adventure, spontaneity, prestige, etc. The fact is, each industry, even each individual product, may have to determine what it is truly all about - and there are thousands of them!
Writers are lucky. There are numerous variations to what we do, but there are really only two fundamental types of writing. It is important to recognise this, because not only are they quite different, in some respects they are exactly opposite. So unless we clearly recognise which type of writing we are doing - and how it differs from the other one - we will almost certainly commit serious errors.
Texts such as short stories, novels, poems, radio plays, stage plays, television scripts, film scripts, etc.
The fundamental purpose of creative writing is to amuse and entertain.
Expository Writing
Texts such as memos, reports, proposals, training manuals, newsletters, research papers, etc.
The fundamental purpose of expository writing is to instruct and inform.
Essential Attitude towards Expository Writing
Because the objectives of creative and expository writing are so different, before striking a key you must adopt the appropriate attitude towards the type of writing you are doing.
Creative Writing Attitude
Everyone wants to read want what you are going to write.
After all, who doesn't want to be amused and entertained?
Expository Writing Attitude
No one wants to read what you are going to write.
Most people don't like to be instructed and informed. They probably would much prefer to be doing something else.
The importance of recognising and adopting the "expository writing attitude" cannot be over-stated, because it can dramatically change the very nature of what you are writing. Here are a couple of examples.
A. Corporate image brochure
I was once commissioned to write a corporate image brochure. Two things are certain about these expensive, glossy booklets:
• Almost all companies of any size feel compelled to produce them.
• Virtually no one ever reads them.
Starting from the attitude that no one would want to read what I was about to write, I created a brochure that people not only read. They actually called the company to request additional copies to give to friends, clients and professional colleagues!
B. Stagnating product
On another occasion, I was commissioned to develop an advertising campaign to revitalise a product with stagnating sales. Applying the expository writing attitude, I discovered that three of the product's key benefits were not being properly exploited. Why? The manufacturer felt that everything about their product was important, so for years they had been systematically burying these three key benefits under an avalanche of other information of less interest to potential buyers. The new campaign sharply focussed on the key benefits; virtually all other information was moved to the background or eliminated. As a result, sales shot up some 40% in the first year.
With some nuances, this self-same expository writing attitude can be - and should be - applied to speaking, as well.
Essential Approach to Expository Writing
Because creative writing and expository writing have essentially different objectives and attitudes, they require essentially different approaches.
Creative Writing Approach
Play with language to generate pleasure.
In other words, use your mastery of the language to amuse and entertain.
Expository Writing Approach
Organise information to generate interest.
Clever use of language will never make dull information interesting; however, you can organise the information to make it interesting. Forget about literary pyrotechnics. Concentrate on content.
We are now going to leave creative writing, because most of what we write, and say, is expository.
What Do We Mean by "Good Writing"?
We are now ready to return to the notion of how mathematics applies to good writing, and by extension to good speaking.
When someone reads an expository text or listens to an expository speech, they are likely to judge it as good or not good. You probably do this yourself. But what do you actually mean when you say a text or a speech is "good".
After some struggling, most people will usually settle on two criteria: clear and concise.
Mathematics depends on unambiguous definitions; if you are not clear about the problem, you are unlikely to find the solution. So we are going to examine these criteria in some detail in order to establish objective definitions - and even quasi-mathematical formulae - for testing whether a text or a presentation truly is "good".
A. Clarity
How do you know that a text is clear?
If this sounds like a silly question, try to answer it. You will probably do something like this:
Question: What makes this text clear?
Answer: It is easy to understand.
Question: What makes it easy to understand?
Answer: It is simple.
Question: What do you mean by simple?
Answer: It is clear.
You in fact end up going around in a circle. The text is clear because it is easy to understand . . . because it is simple . . . because it is clear.
"Clear", "easy to understand", and "simple" are synonyms. Whilst synonyms may have nuances, they do not have content, so you are still left to your own subjective appreciation. But what you think is clear may not be clear to someone else.
This is why we give "clear" an objective definition, almost like a mathematical formula. To achieve clarity -i.e. virtually everyone will agree that it is clear - you must do three things.
1. Emphasise what is of key importance.
2. De-emphasise what is of secondary importance.
3. Eliminate what is of no importance.
In short: CL = EDE
Like all mathematical formulae, this one works only if you know how to apply it, which requires judgement.
In this case, you must first decide what is of key importance, i.e. what are the key ideas you want your readers to take away from your text? This is not always easy to do. It is far simpler to say that everything is of key importance, so you put in everything you have. But there is a dictum that warns: If everything is important, then nothing is. In other words, unless you first do the work of defining what you really want your readers to know, they won't do it for you. They will get lost in your text and either give up or come out the other end not knowing what it is they have read.
What about the second element of the formula, de-emphasise what is of secondary importance?
That sounds easy enough. You don't want key information and ideas to get lost in details. If you clearly emphasise what is of key importance - via headlines, Italics, underlining, or simply how you organise the information - then whatever is left over is automatically de-emphasised.
Now the only thing left to do is eliminate what is of no importance.
But how do you distinguish between what is of secondary importance and what is of no importance? Once again, this requires judgement, which is helped by the following very important test.
Secondary importance is anything that supports and/or elaborates one or more of the key ideas. If you judge that a piece of information in fact does support or elaborate one or more key ideas, then you keep it. If not, you eliminate it.
B. Conciseness
How do you know that a text is concise?
If this once again sounds like a silly question, let's try to answer it.
Question: What makes this text concise?
Answer: It is short.
Question: What do you mean by short?
Answer: It doesn't have too many words.
Question: How do you know it doesn't have too many words?
Answer: Because it is concise.
So once again we end up going around in a circle. The text is concise because it is short . . . because it doesn't have too many words . . . because it is concise.
Once again, we have almost a mathematical formula to solve the problem. To achieve conciseness, your text should meet two criteria. It must be as:
1. Long as necessary
2. Short as possible
In symbols: CO = LS
If you have fulfilled the criteria of "clarity" correctly, you already understand "as long as necessary". It means covering all the ideas of key importance you have identified, and all the ideas of secondary importance needed to support and/or elaborate these key ideas.
Note that nothing is said here about the number of words, because it is irrelevant. If it takes 500 words to be "as long as necessary", then 500 words must be used. If it takes 1500 words, then this is all right too. The important point is that everything that should be in the text is fully there.
Then what is meant by "as short as possible"?
Once again, this has nothing do to with the number of words. It is useless to say at the beginning, "I must not write more than 300 words on this subject", because 500 words may be the minimum necessary.
"As short as possible" means staying as close as you can to the minimum. But not because people prefer short texts; in the abstract the terms "long" and "short" have no meaning. The important point is that all words beyond the minimum tend to reduce clarity.
We should not be rigid about this. If being "as long as necessary" can be done in 500 words and you use 520, this is probably a question of individual style. It does no harm. However, if you use 650 words, it is almost certain that the text will not be completely clear- and that the reader will become confused, bored or lost.
In sum, conciseness means saying what needs to be said in the minimum amount of words. Conciseness:
• Aids clarity by ensuring best structuring of information.
• Holds reader interest by providing maximum information in minimum time.
C. Density
Density is a less familiar concept than clarity and conciseness, but is equally important. In mathematical form, density consists of:
1. Precise information
2. Logically linked
In other words: D = PL
Importance of Precise Information
Suppose you enter a room where there are two other people and say, "It's very hot today." One of those people comes from Helsinki; in his mind he interprets "hot" to mean about 23°C. The other one comes from Khartoum; to him "hot" means 45°C.
You are off to a rather bad start, because each one has a totally different idea of what you want to say. But suppose you say, "It's very hot today; the temperature is 28° C." Now there is no room for confusion. They both know quite clearly that it is 28° C outside and that you consider this to be very hot.
Using as much precise information as possible in a text gives the writer two significant advantages:
• Mind Control
Let's not be embarrassed by the term "mind control", because this is precisely what the good expository writer wants to achieve. He needs for the reader's mind to go only where he directs it and nowhere else.
Because they can be interpreted in unknown ways, ambiguous terms (so-called "weasel words") such as "hot", "cold", "big", "small", "good", "bad", etc., allow the reader's mind to escape from the writer's control. An occasional lapse is not critical; however, too many weasel words in a text will inevitably lead to reader confusion, boredom and disinterest.
• Reader Confidence
Using precise information generates confidence, because it tells the reader that the writer really knows what he is talking about.
Reader confidence is important in any kind of text, but it is crucial in argumentation. If you are trying to win a point, the last thing you want is the reader to challenge your data, but this is the first reaction imprecise writing will provoke. Precise writing ensures that the discussion will be about the implications of the information, i.e. what conclusions should be drawn, not whether the whole thing needs to go back for further investigation.
Importance of Logical Linking
Precise data (facts) by themselves are insufficient. To be meaningful, data must be organised to create information, i.e. help the reader understand.
There are two important tests to apply when converting data into information:
1. Relevance
Is a particular piece of data really needed? As we have seen, unnecessary data damages understanding and ultimately undermines confidence. Therefore, any data that do not either aid understanding or promote confidence should be eliminated.
2. Misconceptions
The logical link between data must be made explicit to prevent the reader from coming to false conclusions. For example: a specific situation may be confused for a general one; credit for an achievement may seem to belong to only one person when it really belongs to a group; a company policy may appear to apply only in very specific circumstances rather than in all circumstances, etc.
To ensure that a logical link is clear, place the two pieces of data as close to each other as possible, preferably right next to each other.
When data are widely separated, their logical relationship is masked and the reader is unlikely to make the connection.
What do you want? What do your readers want?
I frequently ask non-professional writers what they are thinking when they sit down at the keyboard to compose their text. The answer is usually something like, "How do I want to present my material?" "What tone and style should I use?" "In what order should I put my key ideas?" And so on.
However, if you start with the correct attitude, i.e. no one wants to read what you write, your first task is none of these. Ahead of anything else, you must find reasons why people should spend their time to read what you write.
In general, you cannot force people to read what they don't want to, even if they are being paid to do so.
For example, you produce a report defining opportunities for increased sales and profits. However, if it is not well written, even people who must read it as part of their job are unlikely to give it their full attention. On the other hand, if they immediately see their own self-interest in reading what you have written, they will do so gladly and with full attention. In fact, you probably couldn't stop them from reading it!
There are various methods to generate such a strong desire to read, depending on the type of readers and the type of information. Whatever the most appropriate device, the crucial thing is to recognise the imperative need to use it. Until this need is met, nothing else is of any importance.
Editor's note: Reading is an isolated activity and listening to a speech is a social one. Therefore, whilst the underlying principles of good writing and good speaking are constant, the way they are applied can be markedly different. In the "I" of the Storm: the Simple Secrets of Writing & Speaking (Almost) like a Professional, Mr. Yaffe's recently published book, clearly explains these differences. It also offers several appendices with cogent examples and pertinent, effective exercises.
Philip Yaffe is a former reporter/feature writer with The Wall Street Journal and a marketing communication consultant; He currently teaches a course in good writing and good speaking in Brussels, Belgium. In the "I" of the Storm is available either in a print version or electronic version from Story Publishers in Ghent, Belgium (www.storypublishers.be) and Amazon (www.amazon.com).
For further information, please contact:
Philip Yaffe
61, avenue des Noisetiers
B-1170 Brussels, Belgium
Tel: +32 (0)2 660 04 05
Email: phil.yaffe@yahoo.com
About the Author
Philip Yaffe is a former writer with The Wall Street Journal and international marketing communication consultant. Now semi-retired, he teaches courses in persuasive communication in Brussels, Belgium. Because his clients use English as a second or third language, his approach to writing and public speaking is somewhat different from other communication coaches. He is the author of The Gettysburg Approach to Writing & Speaking like a Professional. Contact: phil.yaffe@yahoo.com.
I am a firm believer that there is no greater self-help or self-exploration tools of a newspaper. So, a book simple white and a pen can help you manifest million. It can help identify the targets. It can relieve emotional pain or pain. You can bring in time. The magazine is a physical manifestation of the content within your own mind and heart. In this article, I will list some of the techniques and guidelines Basic to follow when a newspaper.
Your life is special and worthy of recording. I firmly believe that all human life is special and meaningful. You and I were placed in this world for a reason and we have limited time in this world to establish our legacy. Some very famous people in history have the benefit of others, in essence, the magazine for them in the chronicles, biographies, and other materials your life history, but the best and most accurate record of who you are now and that is remembered and after leaving this world will be through the magazines that you write.
Write just for you. A client of mine once asked me if I was While the magazine in an internet blog for all to read. She said all his friends had created blogs and it seemed like a fun thing to do. I told him that there is nothing wrong with blogs, but for the purpose of keeping a diary, you should keep your private journal and write strictly for yourself. This is because we write differently when we know that our writing is read by other people. We have what is called an internal editor in our minds that what we write and edit this editor is inside us actually prevents written from the heart. So while I think the blogs are great fun and share with others, a diary should be written with an audience of one one person in mind: you. However, this does not mean you can never share the journal with anyone. Many times I have shared my journal entries with people who are special in my life, but there is a difference between sharing an inning later and in writing that the entry for you in mind.
Human memory is fallible, so I write. Our organic memory is not as sharp as one might think. Over time, our memories of certain events or are washed away or spoil our retrospective views this emotional event. The newspaper is like taking a snapshot of our mind and emotions during this event. Allows memory to remain true to the events of our past months of reading these entries, even years later, catapults us back to that moment in time and allows us to recall with greater detail and accuracy if we rely on memory alone.
Select a physical magazine, not a computer. Although many people in this day and age are much more accustomed to writing instead of writing by hand, I maintain that for the purpose of keeping a journal, is a big difference. In my workshops, I advocate the use of a physical magazine may have on hand because you can always take with you wherever you go. I myself have some great adventures around the world and I often go weeks without access to electricity. Keeping a diary and a pen in my backpack to explore the Amazon of Brazil or trekking the outback of Australia is lightweight and always ready to jot down notes.
Investing in a publication quality. His diary is the most important book you will own. The thoughts and ideas and emotions that are contained within its pages are more precious than any thing you own, and that becomes a part of you. Therefore I suggest investing in a blog that is representative of the special thoughts and ideas. Personally, I choose a daily handmade leather for life not just because the newspaper is very strong and durable, but also because it looks good and will remain that way long after I'm gone. Invest some money in a magazine you like good will also be an incentive for you to actually follow through with the practices of daily.
-10 To +10. One thing I do differently in my daily practice and what I also suggest you do is give you pain - pleasure ranking by the date you write your entry. On a scale of -10 (more painful) to +10 (more pleasant), rate yourself on how you feel at that particular time. Do this for two reasons. One, it's good that you know exactly how you feel each day and to quantify that experience with a numeric value. Two, you can go back and review how you felt on a given day and the thumb can through your posts and see if there is a pattern of feelings of low or high and feelings that the cause of those feelings were.
Auto-probing questions. When people think of a newspaper, think only enter the day's events on paper. This is far from true with my techniques daily. By Of course, I recommend the recording of regular events, but also interweaving advocate what I call self-probing questions along with other journal entries. Auto-poll questions are questions you ask and from which to brainstorm for your own answers. It is a way to reach deep into your mind and your heart to retrieve the answers can not have your conscious mind. Self-test questions will help clarify issues such as in your life that need to be solidified in his mind. For example, in an entry, eg mine asked me the question of what really are my dreams in life? What I want to accomplish, see, or do in my life before death? I wondered and wrote all responses without evaluating or judging and let me tell you, I came up with goals that I did not realized I had, but it made sense to me after I realized that I had in fact these goals in the back of my mind. Each week you ask a question and answer intuitive brainstorming on paper without evaluating them .... write them down. You will be amazed how powerful this technique.
About the Author
Tristan Loo is the Founder of the Synergy Institute, a Personal Development Firm based out of San Diego. Tristan is a former police officer, personal development coach, conflict negotiator, and author. Visit the Synergy Institute Website
So many of us say we want to lose weight or eat healthier, but frequently we don't realize what we're actually eating. We understand that a diet of fried food is bad, or that we need to limit our deserts, but we may not appreciate how much of these foods we are managing to sneak into our diets. Fortunately, there is a very simple tool called a food journal that can help us take measure of our eating habits. From there we can learn to manage what we eat.
What is it?
A food journal is a daily record of all the foods you eat - every meal, snack, or drink consumed throughout the day is written down to provide a comprehensive record. The level of detail can vary. Some journals include only the items in each meal. The best ones record at least some basic nutritional information, which can include portions, number of calories, or the levels of fat and cholesterol. To make it fun, some people even include personal reviews of the food they eat.
What does writing have to do with dieting?
Of course, the act of writing won't burn enough calories to help you lose that weight. The real benefit of the journal is to give you a comprehensive list. If you diligently record your meals for seven days, you can examine the levels of calories and fat you've taken in and begin to understand your own eating behaviors. The longer you journal, the more information you gain about yourself. This information allows you to make informed choices about your intake and can lead you to a level of awareness that will help you make better decisions.
So how do I get started?
First, you need to get the journal set up. Keep in mind that the journal doesn't have to be a fancy leather-bound book. You can easily set up a document on your computer or use a simple spiral bound notepad available at any drugstore. There are even iPhone apps available (like 'Lose It') that can make recording meals easy. Pick the method you're most comfortable with.
Next, you will need to identify your system. Simply recording the meals you eat is a start, but the more information you enter the better. Pick information types (called 'metrics') that fit with your goals. If you want to lose weight, you will probably need to record calories consumed. If you're concerned about your heart, then cholesterol, salts and certain fats will be your focus.
Finally, when you start journaling, make sure to keep it simple. Begin by recording the meals and portions you eat for a full week. At the end of the week, go back and fill in the metrics for each day and then your totals for the week. These totals will give you a 'big picture' snapshot that you can use to measure your overall goals. The day-to-day entries will allow you to break down any needed changes into manageable pieces.
What does it mean?
You'll probably be surprised by what you find but don't get discouraged. Nearly everyone gets a shock when they see just what their real diets look like. Keep with it. The longer you record the information, the better and more complete the picture will become.
If you're on a 2,000-calorie a day diet, the week should be about 14,000 calories. If you went up to 18,000, you will know that somehow you ate an extra two days' worth of food during the week. This is good information that will not only help to identify a problem, but also the degree of the problem. In this example, if you can eliminate just 300 calories per day, you will have achieved your goal.
Since you'll be making a complete record of each meal, and noting the values associated with the meal, you will be able to see where you can 'win back' some of your meals. Maybe it will be from omitting a daily snack here and there or reducing the size of a meal by a small amount. Either way, you have the information you need to begin taking steps to modify your eating behavior. This applies to any metric you choose - keep a good record, tally up the numbers, and you will see the patterns that you need to change.
Take Control
The biggest advantage of food journaling is that it really is easy to do. It can take some practice but the time commitment is minimal. It takes less than a minute to write down that you had a roast beef sandwich, a bag of chips, and a soda for lunch. If you only take another two minutes to research the nutritional information in that meal and write it down, you've committed only three minutes. For as little as one hour per week you can account for every meal. It's a small step that you can easily fit into your existing routine. Once it becomes habit, you will have information that isn't just generalized or abstracted, but very specific to your personal needs. And you can take control of your eating and your health.
About the Author
Julie J. Price is Director of Weight Management at HabitChanger.com, offering effective and empowering solutions for losing weight. Try our 42-day weight loss program at Losing Weight.
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