تدوين اليوميات Journaling | تجربة هتغير حياتك للأفضل
كتابة وتدوين اليوميات هي self explanatory وتعني الكتابة شبه اليومية، وأنت تكتب يومياتك لنفسك فقط، لذلك أنت فيها أصدق ما يكون، فلا تحتاج للمداهنة.
تجربتي مع كتابة اليوميات
عادة ما ألجأ لكتابة اليوميات في اللحظات الصعبة مثلا:
- أمر ما يهمّني فألجأ لتدوين اليوميات.
- مشكلة يصعب عليّ التحدث فيها مع من حولي.
وأكتب الأفكار والمشاعر الملازمة لي في ذلك الوقت، وحقيقةً أشعر براحة سريعًا لتفريغ ذهني من تلك الأفكار، ومع الوقت أصبح الأمر شبه عادة عندي رغم أني كنت أنتكس أحيانًا!
لماذا أكتب يومياتي؟
- للتعبير عن المشاعر والأفكار.
التعبير عن المشاعر والأفكار أحد الطرق الفعالة لإدارة المشاعر حسب ما يقول خبراء علم النفس، فالتعبير عن الشعور أول خطوة في حل المشكلة. - الحفاظ على الذكريات.
عادة ما تمر بنا مواقف نكون ممتنين لها ونريد تسجيل هذه اللحظات ولكن ذاكرتنا ضعيفة للغاية، فمن المهم جدا أن نقوم بتدوين هذه اللحظات بالتاريخ واليوم حتى نستطيع الرجول لها وقتما نريد. - تدوين اليوميات يقلل الحزن ويعزز شعور الفرح، الكاتِب Tim ferriss مؤلف كتاب The 4 Hour work week ذكر مصطلح Brain vomit وهو ما يعني تفريغ الدماغ مما يشوّشه، ويذكر أيضًا أنه هو نفسه يفعل ذلك كل يوم صباحًا.
- الشعور بالوقت وإدراكنا لحقيقته. لان إدراكنا للوقت مطاطي فتسجيل اليوميات يعين على تذكر ومعرفة قيمة الوقت.
كيف تبدأ في التدوين؟
أنت لا تحتاج لشيء سوى NoteBook وقلم وإذا كنت تريد التدوين بشكل أسرع فهناك تطبيقات تعينك على ذلك، أيضا جهاز Ipad فهذا خيارٌ جيّد خاصةً إذا كان معه قلمه الخاص.
العقبات والتحديات في كتابة اليوميات:
- محاولة تدوين كل ما مرّ في يومك هذه أوّل مشكلة. وهذا يعززه شعور الحماس، ولكن الأفضل أن تكتب ما يهمّك فقط فليس من المهم أن تقوم بتدوين الوقت الذي أكلت فيه أو كوب الشاي الذي احتسيته، فقط ركز على الأحداث الرئيسية التي تحتاج للتدوين بشكل حقيقي، لأن محاولة تدوين كل ما يمر في يومك يرهقك جدا ويجعلك تقلع عن التجربة.
- عدم معرفة ما الذي تريد كتابته من الأساس! ولتجاوز هذه العقبة يمكنك البحث عن قوالب التدوينات: journaling template أو journaling prompts. وفي هذه النماذج يطرح عليك عدة أسئلة ومن خلالها يعطيك تصور عما يمكنك كتابته.
- عدم القدرة على الاستمرار ويمكن تجاوز تلك العقبة من خلال:
- الاحتفاظ بالمدونة في مكان ظاهر.
- ومن خلال الهاتف يمكنك وضع التطبيق في Home page
- ومن خلال إحدى البرامج التي فيها خاصية المتابعى لما تفعله بشكل دوري.
وكتابة اليوميات هي تجربة تستحق أن تخوضها، وبالتأكيد سوف تعود بالنفع عليك، وتعوّدك على الإلتزام مع الوقت!
يمكنك مشاهدة الفيديو من هنا :
فعلا فيديو مهم وممتع جدا انتمنى لك كل توفيق
شكراً تحمست أبدأ أدون من اليوم ويارب استمر ما انقطع
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