Journaling is a time-honored self-help method for many different issues. It’s used to help everything from depression and low self-esteem to finding one’s purpose in life. Perfectionism is another issue journaling can help with.
Is it a magic pill? No, but there’s no such thing, and it is one tool you can use in your journey to help you make progress.
You don’t have to have a fancy journal and a nice pen to do this, either. All you need is a notebook and a pen or a computer with word processing software.
There are journals you can buy designed specifically for helping people overcome perfectionism if you want one, but they’re not necessary and can in fact trigger that “everything must be perfect” idea that will make you procrastinate instead of doing the work.
So, how do you journal your way towards making progress over your perfectionism?
First, set aside a specific time of day. It doesn’t matter what time it is; it can be over your morning coffee, on your lunch break, in the pick-up line at your kid’s school, the last thing before bed, or any other time that feels good to you. The most important thing is that you pick a time and stick with it. Set aside this time for your journaling and nothing else.
How much time do you need?
Not a lot. Five minutes is plenty to start with. You can work your way up to ten or fifteen minutes later if you’d like or stick with five minutes indefinitely. Set a timer, pick up your pen or open the computer, and begin to write. Do this at least three (set) days a week, preferably more.
What should you write about?
Anything that’s related to your perfectionism that’s bothering you. How you’re procrastinating on a project at work. How you can’t stop criticizing your performance at a recent athletic event, even though you did great. How you’re afraid you’ll fail a class you’re taking.
Anything. Write about what’s bothering you and why.
Something magic happens when you do this. There’s a connection that occurs between your hand, your brain, and your pen. Frustration, anxiety, and disappointment start to pour out of you.
Your brain becomes clearer and better able to think and focus on the big picture. You might discover the solution to your problem just by writing about it.
That’s the power of journaling!