When you start writing a few sentences, you’ll soon find yourself immersed and wanting to write more. You’ll be captivated by what you learn about your self and your life.

· As part of your evening routine, commit to spending 15 minutes at the end of each day to journal. It will change the way you look at your day and how you set your intentions for the next day before going to bed. The benefits are seemingly endless. It will make you happier, boost your career or business goals, strengthen the control you have over your emotions and help you understand yourself better.

· When you have a clear picture of what our goals are, you’re able to be more optimistic. I find that your goals start off being materialistic ones eg. Get a house, car or have a 5 star holiday in Thailand. However, as you continue to delve deeper into your goals it may increasingly become more spiritual and soul centred

· If you have a situation that has been bugging you or you haven’t been able to come to a decision, journaling will help you become more self centred and focus on what is best for you. By being able to write everything down and get some clarity around the issue, it will also help with your sleep as you’re no longer thinking about that particular situation over and over again without coming to a conclusion. It will also help if you have anxieties about a particular thing as I have suffered from anxiety and this has helped greatly and kept me away from having anxiety attacks.

· Emotions are perfectly fine to have. And being able to clear them through venting will help you not hang onto any bad emotion for such a long time. Rather than holding hatred in your heart for years, it can change to weeks or days – simply by airing it out on paper. You don’t only have to write about negative emotions, you can also write about positive emotions you’re feeling and it will help increase those emotions and allow you to float in those positive vibes for longer and into the next day.

· Retain your learning by reciting what you have learnt that day or jot down something that somebody said and you would like to remember. It may be something you learnt when you were at the gym or at a yoga class. It could be from a book you are reading. Being able to write what we have learnt, re iterates that learning into our brain and allows us to have a better chance of retaining that new knowledge.