The beauty of journaling lies not in adhering to a rigid structure, but in making it your own. Whether you use words, drawing, or even sticking images from magazines; it's about carving out precious time for self-reflection.

Research from 2010 indicates that a staggering 46.9% of our daily lives are spent on autopilot. Have you ever arrived at work, yet couldn't recall the details of your commute? That's the autopilot mode we often find ourselves in. The purpose of journalling is to bring more intention into our lives. How we choose to journal is personal, but we have some guiding questions to kick-start your journey.

Journaling acts as a mirror to our inner world. Picture yourself as the driver of a bus, navigating towards your dreams and goals. Along the way, various passengers board your bus, representing your fears, hopes, and aspirations. Some of these passengers might offer cautionary advice, while others encourage you to press forward. Ultimately, you're the driver, and journaling helps you distinguish these internal voices and navigate your path more consciously and confidently. By bringing these to the forefront, we can discern their impact on our lives and evaluate the coping mechanisms we deploy, determining their efficacy.

To commence your journaling journey, consider incorporating a brief mindful breathing exercise. Set aside a moment to take 10 deep breaths, allowing your mind to settle and create the optimal headspace for journaling. If mindfulness isn't your forte, a simple brain dump of your thoughts can serve as an effective initial step. Try to keep writing for a couple of minutes without stopping, and try not to self-edit.

Here are three key questions to begin your journal reflections:

• What went well today?
• What could have been better?
• What lessons have I learned?

Use this mini-evaluation to debrief from the day and set your sights on the day ahead. For a deeper exploration of your inner narrative, delve into Byron Katie's thought-provoking method, aptly named 'The Work.' Challenge your limiting beliefs by interrogating them with her four powerful questions:

1. Is this true?
2. Can you absolutely know that it's true?
3. How do you react when you believe that thought?
4. Who would you be without that thought?

To get the most impact from journalling, consistency is key. See if you can commit to journalling for a realistic time period for you - say 10 minutes a day for two week - and review whether it's helping. Be patient with yourself as you navigate this process. Change doesn't happen overnight, but each day's reflection is a step towards understanding and growth.

If you want to explore more tools for personal and professional development, and to have an impact on your wider organisation, check out our Culture Starts with You course.