We live in a fast-paced world with tremendous convenience and we love to get things done quickly. We rush around, moving from one project to the next with little or no time to think about what we have done and how we did it. However, if we are to be successful in our retirement life, we need to take time to reflect on our actions to see what worked, what could have been done differently and plan for our next challenges.

Journaling is a way to slow down and help us assess where we’ve been and where we are going. Journaling is a personal description of events, thought, perspectives and observations. It is the written details of your journey through life, the journey into retirement, and your progress into a new way of living.

Journaling can also be an effective tool for stress management and personal growth. It is easy to do and provides an opportunity to note your dreams, purpose in life, memories, and feelings. You can openly express what is important to you now and what you are grateful for.

Your first step to journaling is to purchase a book to write in or set up a journal file on your computer. One of the most difficult aspects of journaling is not the writing itself, but committing time to write. It’s important to block off about 20 minutes each day. You may prefer to write in the morning as a way to start your day, or before bed as a way to reflect on the day’s events. Don’t think about what to say, just begin to write and the words will come.

As you write, don’t just vent negative emotions or catalog happenings, write about good and bad feelings and your thoughts about the events. Don’t worry about neatness or grammar, just get your thoughts and feelings on paper.

When keeping your retirement journal, begin with your vision and plan. Then list the progress you are making including your successes and challenges. Also, note the questions you ask yourself about retirement, your memories and your experiences. Record guesses as to how your retirement plan may develop and reflections on striking moments and ideas. Note how you are doing with your retirement as compared to others, your thoughts, feelings, and comment on how your retirement is unfolding.

An example of a journal entry may be: ‘Today I spoke with William who retired at the same time I did. He’s still struggling with his retirement plan and has no well-thought-out direction. He keeps referring back to his old job and buddies. In thinking about William, I’m happy with the progress I am making. I have a vision, plan and action steps. Currently I’m searching for a mentor to help finalize my thinking. I regularly talk to my partner about our life ahead and very seldom look back. I have not forgotten my past, but I’m moving forward. I feel sorry for William and am hopeful I can help him.’

Another example: ‘Some of the things I need to address in the coming days and weeks are re-evaluating my circle of friends and how I can enlarge my social circle. I need to make an appointment with my financial advisor and I need to review my will. I plan to have my financial plans completed by month’s end and my will redrafted within three weeks. I’m feeling physically and emotionally well and am very much looking forward to the coming challenges and adventures retirement presents.’

At least once a week, read your journal entries for the previous seven days. Note the progress or lack of progress you are making towards your retirement goals. Mark areas of success and the reasons for it as well as areas you may have missed. Ask yourself how you can better progress towards your retirement goals in the coming week. When you have filled one journal book, immediately begin a second.

For more information on journaling, visit: https:/thrive.kaiserpermanente.org/thrive-together/live-well/everyone-keep-journal-7-surprising-benefits