April 8, 2025 • 17 mins
https://lestallion.com/collections/journal-notebook-for-positive-habits
Ever felt that surge of determination to start a new habit, only to watch it fizzle out within days? You're not alone. In this deep dive, we unpack why turning intentions into consistent habits is so challenging – and reveal how the humble journal might be the missing piece in your transformation toolkit.
Journaling creates something psychologically powerful: a dedicated mental space where vague goals become concrete actions. When you physically write down your intentions and track your progress, you engage different cognitive processes than digital tracking. This analog approach transforms abstract ideas into tangible commitments, establishing a personal accountability system that digital reminders simply can't match.
We explore the Listallian journal system, examining how thoughtful design features – from high-quality paper that prevents ink bleeding to numbered pages that track progress over time – create an effective foundation for habit building. These aren't just aesthetic preferences; they're practical tools that make consistent journaling both enjoyable and impactful. The journal becomes both laboratory and archive, where you experiment with habit formation and document your journey.
Perhaps most importantly, we discuss how journals help navigate the inevitable obstacles in habit formation. By identifying patterns and triggers through regular reflection, you develop greater self-awareness about what approaches work best for your unique circumstances. The journal becomes an anchor during challenging periods, helping you reconnect with your initial motivations and break overwhelming goals into manageable micro-actions. Through real-life examples like Sophia, a college student who transformed her study habits and self-care routine, we demonstrate how these principles create lasting positive change.
What habit have you been wanting to develop? Consider how putting pen to paper might be the missing ingredient that finally makes it stick.
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LeStallion offers premium PU leather journal notebooks for writing, dedicated to all those who are pursuing their dreams and goals, or nurturing their personal development and mental health.
For More Info on LeStallion, check out:
https://lestallion.com/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Okay.
So you know that feeling rightwhen you're like this is it this
time I'm going to make ithappen.
You want to build a new habit,something positive, like maybe
you're finally going to makemeditation a regular thing, or,
you know, carve out that time toactually do something creative.
Or maybe it's something assimple as like actually drinking
enough water during the day.
Speaker 2 (00:18):
Right.
Speaker 1 (00:25):
We're bombarded with information all the time about
what we should be doing, butactually turning those shoulds
into habits, making them,weaving them into our lives,
that's the real struggle and itcan feel super overwhelming.
Speaker 2 (00:32):
Oh, absolutely.
It's like that initialexcitement you get that can be
so powerful, but if you don'thave a system, a real solid
system, it's so easy to just getpulled back into the daily
grind, you know, back into thoseold patterns.
It's usually not even aboutwillpower, it's about having the
right tools and strategies.
Speaker 1 (00:49):
And that's exactly what we're diving into today.
We're exploring how a veryspecific type of tool can
actually be a total game changerwhen it comes to building and
actually sticking with thosepositive habits A journal,
specifically a journal designedfor this purpose.
We've been looking at thejournal designed for this
purpose.
We've been looking at thejournal notebook for positive
habits, and what's interestingis that it's not just, you know,
any old notebook.
It's really about how, the wayit's structured, how that can
(01:13):
really support this wholeprocess.
Speaker 2 (01:15):
Exactly.
It's all about creating a spaceyou know, both physically and
mentally, a space where you canactually actively work on
building these habits.
It's like a dedicated place foryour habit journey.
Our goal today is to really diginto this material, pull out
those key insights and figureout how using a journal in this
intentional way can lead to realchange, lasting change in your
(01:35):
routines.
Speaker 1 (01:36):
You know, I remember a few years ago I was so
determined to learn how to playthe ukulele.
I even bought a ukulele,downloaded a bunch of apps you
know the whole deal but mypractice was all over the place
so inconsistent.
Looking back now I think if I'dhad a way to track my practice,
or my lack of practice, andreally reflect on you know what
was tripping me up, there mighthave been a totally different
(01:57):
story.
Maybe I'd be serenading youwith some ukulele tunes right
now.
But let's get back to thebasics.
Why is journaling such apowerful tool when it comes to
specifically developing thesegood habits?
Speaker 2 (02:09):
What's really interesting here is that when
you actually physically writethings down, there's a level of
engagement that's just differentthan you know typing something
on a screen.
It's a whole other cognitiveprocess.
The source really emphasizesthis idea that a journal offers
a dedicated mental space.
It's like your own personal labwhere you're experimenting with
habit formation.
You can lay out your goalsreally clearly, observe your
(02:31):
daily actions that are relatedto those goals and then analyze
what's helping you succeed andwhat's, you know what's holding
you back.
Speaker 1 (02:38):
So the key takeaway for me here is that journaling
it kind of acts as a dedicatedmental space, right.
Journaling it kind of acts as adedicated mental space, right,
you're transforming these vagueintentions into concrete actions
by actually recording themmindfully, exactly.
And you know, this wholededicated space idea it's not
just about having a blanknotebook, it's about creating
that intentionality, beingmindful, and the material we're
(03:00):
looking at it really emphasizeshow that mindful engagement with
what we're doing, with ourcommitments, that's crucial
Absolutely.
Speaker 2 (03:07):
When you take that time to actually write it down,
you know, okay, did I get thatchapter written today or did I
actually make it to my yogaclass?
It makes it real.
It's not just floating aroundin your head as a good intention
, it's a documented reality.
And that act of recording it,of actually seeing your efforts,
or even seeing where you're youknow where you're falling short
that becomes a really powerfulmotivator for consistency.
Speaker 1 (03:29):
I can see that it's like you're building a tangible
story of your progress, or youknow sometimes the lack of
progress, and that story itselfbecomes its own motivator.
The source also talks about howwriting down your goals and
your accomplishments that reallyreinforces commitment.
Can you elaborate on that alittle bit Like what's the why
behind that?
Speaker 2 (03:49):
Well, if you think about it from kind of like a
behavioral psychology standpoint, when you write your goals down
, they become more real.
They're not just these abstractideas anymore.
It sends a signal to your brainhey, this is important, this is
a priority.
Brain hey, this is important,this is a priority.
Speaker 1 (04:06):
And then when you actually record, even the small
wins the small achievements itcreates.
Speaker 2 (04:08):
this positive feedback loop You're
acknowledging what you did,which you know triggers a little
bit of a reward feeling in yourbrain which makes you want to
do it again.
Speaker 1 (04:17):
Interesting.
Speaker 2 (04:18):
So it all ties back to, you know, basic behavioral
principles that positivereinforcement really does
strengthen those actions.
Speaker 1 (04:23):
you want to repeat basic behavioral principles that
positive reinforcement reallydoes strengthen those actions
you want to repeat.
So it's like this cycle you setthe intention, you do the thing
, you record it and you get thatlittle sense of accomplishment
and the journal really helpsfacilitate that whole process.
Now we're not just talkingabout any notebook here.
We've been focusing onlistallion journals.
What is it about their designthat makes them really work well
for this whole habit buildingthing?
Speaker 2 (04:49):
Well, with listallion journals it's like they really
thought about the specificthings that people need when
they're trying to build habits.
For example, the paper it'ssmooth, it's this nice ivory
color and it might seem like asmall detail, but it makes
writing more enjoyable and whenyou actually enjoy the
experience you're more likely tokeep doing it, you're more
likely to stick with the habitof journaling itself yeah, that
makes sense.
Speaker 1 (05:08):
If it feels like a chore just to write in the
journal, that's just anotherobstacle.
Right, and their covers arereally durable too.
Some of them are even fauxleather.
That says something too,doesn't it?
It's not meant to be just athrowaway notebook absolutely.
Speaker 2 (05:20):
It's built to last.
It's like it becomes a record,a history of your habit,
building, journey, yeah, andthen you've got those lined
pages.
You can choose between 7.5millimeter or dashed lines, and
that structure helps you stayorganized.
It prevents things from feelingtoo chaotic, which can
sometimes be a problem whenyou're trying to, you know, be
consistent with something new.
Speaker 1 (05:41):
Oh yeah, organization is key, especially when you're
trying to track multiple habitsat once or, you know, spot
patterns in your behavior overtime.
Right, and speaking oforganization, the numbered pages
and the table of contents seemsuper practical.
Speaker 2 (05:54):
Oh, they're essential .
They make it so easy to findwhat you're looking for in your
journal.
Speaker 1 (05:58):
Yeah.
Speaker 2 (05:59):
You know, you can easily flip back to specific
entries and track your progressover weeks or even months.
Right?
Imagine wanting to see what youwere thinking and doing about a
certain habit a few weeks ago.
Speaker 1 (06:07):
Mm-hmm.
Speaker 2 (06:08):
It's so simple with those numbered pages and that
table of contents.
It's all about making yourinsights accessible so you can
actually do something with them.
Speaker 1 (06:15):
Okay, and then there's the paper, the 120 GSM
thick paper.
It sounds pretty substantial.
Speaker 2 (06:21):
Yeah.
Speaker 1 (06:22):
What's the significance of the thickness?
Speaker 2 (06:24):
So the 120 GSM refers to the weight and thickness of
the paper and that higherdensity it prevents ink from
bleeding through, which isobviously super important when
you're writing a lot.
It also just makes the journalfeel more high quality.
Speaker 1 (06:36):
Yeah.
Speaker 2 (06:36):
You know it's more durable and you can use your
favorite pens without worryingabout the ink going everywhere.
Okay, and then there's thatlittle back pocket.
It seems like a small thing,but it's actually really helpful
.
Speaker 1 (06:47):
Oh yeah, that little pocket.
It seems like a small thing,but it's actually really helpful
.
Oh yeah, that little pocket.
What's the?
Speaker 2 (06:50):
connection to habit building.
Well, think about it.
You might have little notes orreminders about your goals, or
maybe you printed out a trackeror something.
The back pocket gives you aplace to keep all that stuff,
together with your journal.
Everything related to yourhabits is all in one place.
You're less likely to losethose little prompts and you can
just stay focused.
Speaker 1 (07:07):
So when you look at all these features together,
it's clear that listallionjournals they're really designed
with habit building in mind.
They're more than just blankpages.
They're structured tools thatcan help you make real progress.
Ok, so we've talked about whyjournaling is so helpful and how
a well-designed journal like alistallion journal can really
make a difference.
But let's be honest buildingnew habits it's hardly ever a
(07:29):
smooth straight line.
We get distracted, life gets inthe way and sometimes we just
lose motivation.
Speaker 2 (07:40):
How can a journal help us navigate those
inevitable bumps in the road.
That's where the journalbecomes your anchor.
When you're feeling overwhelmedor you've lost sight of the
bigger picture, you can open upyour journal, read those initial
intentions you set for yourselfand remember those small steps,
those micro actions that'll getyou there.
It's like a roadmap.
Speaker 1 (07:53):
Okay.
So it's about creating thatclarity, breaking things down so
the overall goal doesn't seemso daunting and reviewing your
journal entries regularly.
That's key to staying on tracktoo right.
The source talks about how thishelps you identify patterns and
make adjustments as needed.
Speaker 2 (08:08):
Exactly.
By consistently looking back atwhat you've written, you start
to see those patterns in yourbehavior.
Maybe you always skip yourworkout on days when work is
super stressful, or maybe you'remore likely to eat healthy when
you pack your lunch the nightbefore.
Recognizing those triggers andthose successful strategies, it
lets you make changes to yourroutine.
You can be proactive aboutpotential obstacles.
Speaker 1 (08:30):
So it's like having your own personal data about
your habits Exactly.
And there's also thataccountability factor, right
Knowing you're going to writedown whether or not you did what
you plan to do.
That can be a pretty strongmotivator.
Speaker 2 (08:42):
Oh, absolutely.
It's a form ofself-accountability.
It's not just a promise you'remaking to yourself, it's a
record and facing that record,seeing your progress or lack of
progress in black and white, itcan really push you to stay
committed.
Speaker 1 (08:59):
Okay, so these features and the whole practice
of journaling, they offer somereally tangible benefits.
Let's think about a specificexample.
My sister was really determinedto start meditating every day.
She downloaded all themeditation apps, set reminders
on her phone, but she justcouldn't seem to make it stick.
Some days she'd meditate, mostdays she wouldn't, and she was
getting discouraged.
How do you think a Lestallianjournal could have helped her?
Speaker 2 (09:19):
That's a super common experience.
Speaker 1 (09:20):
Yeah.
Speaker 2 (09:21):
I think in your sister's case, the journal could
have been a way for her toapproach her goal in a more
structured way.
Been a way for her to approachher goal in a more structured
way First by writing down herintention, maybe something like
meditate for 10 minutes everymorning.
Writing it down would have madeit more concrete, and then she
could have used those line pagesto keep track of you know what
time she meditated, how long shedid it and even just a quick
(09:42):
note about how she feltafterwards.
Speaker 1 (09:44):
So it's not just a yes or no, does she meditate or
not?
It's about going a littledeeper into the actual
experience.
Speaker 2 (09:49):
Exactly, and on the days she missed a meditation
session, she could have writtendown the reason why.
You know, maybe she oversleptor she was feeling rushed.
Writing it down could havehelped her identify those
obstacles, and that back pocketcould have been a place for her
to keep little quotes orreminders about mindfulness,
something to help her staymotivated.
And over time, by looking backat her entries, she might have
(10:12):
started to see some patterns.
Maybe she's more likely tomeditate if she does it before
checking her phone.
That kind of self-awareness canbe really helpful.
Speaker 1 (10:20):
Yeah.
Speaker 2 (10:20):
It can help her adjust her routine and even
seeing a visual record of allthe days she did meditate, even
if there were some gaps, thatcould have been really
encouraging, you know, a littleboost of motivation.
Speaker 1 (10:31):
It's not just about tracking successes.
It's about using the journal tolearn and grow along the way.
We also came across thisexample of Sophia, a college
student.
Can you tell us a little bitabout how a habit journal helped
her?
Speaker 2 (10:43):
Sophia's story is a great example of how this can
work for someone who's jugglinga lot of different things.
Yeah, you know she was feelingoverwhelmed.
She couldn't seem to get into agood study routine, she was
having trouble prioritizingself-care and it was all
affecting her well-being.
So she started using alistallion journal to track
small achievable goals in thesedifferent areas of her life
(11:05):
Things like going for a20-minute walk three times a
week, planning out her studysessions for each day and making
sure to spend 15 minutes doingsomething relaxing before bed.
Speaker 1 (11:14):
So again, it's about having these focused, manageable
actions, not these huge,overwhelming goals.
Speaker 2 (11:19):
Right, and in her journal she also made a point of
writing about how these smallhabits were affecting her stress
levels and her overall mood.
She used the back pocket tokeep her to-do lists for both
school and self-care, whichhelped her stay organized, and
the smooth paper made writingmore enjoyable, which encouraged
her to keep using her journal.
So over time she noticed a realimprovement not just in her
(11:40):
grades, but also in her mentalhealth and just her overall
feeling of being in control ofher life.
The journal became this keytool for her in building those
positive habits that supportedher well-being.
Speaker 1 (11:52):
It's pretty amazing how these small, consistent
efforts, when you combine themwith that intentionality of
journaling, it can really leadto some big changes.
Now the Soros give somepractical advice for getting the
most out of a habit journal.
What are some of the key thingsthey recommend?
Speaker 2 (12:06):
One of the most important things is to set clear
, small and actionable goals.
It's not about having thesevague ideas.
It's about defining specificbehaviors that you want to
develop and then tracking thosebehaviors every day, writing
down what you did, what wentwell, what challenges you faced.
That reinforces thataccountability we were talking
about.
And then there's reflectionTaking some time every week or
(12:27):
every month to look back at whatyou've done, to evaluate your
progress and figure out if youneed to adjust your approach.
That's crucial.
Speaker 1 (12:36):
I think that reflection piece is so important
.
It's not just about checkingthings off a list.
It's about understanding whyyou succeed and why you stumble.
Speaker 2 (12:43):
Exactly, and the source also suggests using
prompts if you're feeling stuckor unmotivated.
Speaker 1 (12:48):
Okay.
Speaker 2 (12:49):
You know simple questions like what's one small
thing I can do today to movetowards my goal, or what did I
learn about this habit this week?
Those kinds of prompts canreally help you refocus your
energy and probably the mostimportant thing is to be patient
and consistent Building habits.
It takes time and setbacks aregoing to happen.
It's normal.
The journal can be this safespace to acknowledge those
(13:10):
setbacks without beatingyourself up about it.
Speaker 1 (13:12):
Yeah, no-transcript, and it's easy to see how the
features of a listalian journalcan support all of this.
You know there's plenty ofspace for daily tracking and the
structure of the lines andnumbered pages helps you set
clear goals and reflect in anorganized way.
Now let's think about the longgame.
What are the benefits ofkeeping up with a habit journal
(13:34):
even after you've established anew habit?
Speaker 2 (13:36):
Well, the source emphasizes that it's really
about developing a mindset and asystem that helps you keep
growing and improving.
One of the biggest benefits isthat you can track your progress
over time.
You can look back and see howfar you've come, and that can be
incredibly motivating.
It reinforces those positivechanges you've made.
Speaker 1 (13:54):
It's like a personal archive of your growth, your
resilience.
Speaker 2 (13:57):
Exactly.
It's a reminder of everythingyou've accomplished, and the
journal also serves as thisongoing tool for self-reflection
which leads to greaterself-awareness and discipline.
You get to know yourself better.
You understand your patterns,your triggers and what
strategies work best for you inkeeping those good habits.
Going Endless stallion journalsthey're made to last, with all
(14:20):
those pages and that sturdycover.
You'll have this record foryears to come.
Imagine looking back five orten years from now and seeing
the journey of a habit youstarted today.
Speaker 1 (14:30):
That's a powerful thought.
It's not just about this onehabit.
It's about building afoundation for continuous self
improvement.
The source also mentions themental health benefits of
journaling.
Speaker 2 (14:40):
Oh, absolutely, the act of writing down your
thoughts and feelings about yourhabit journey that can be so
helpful for managing stress,processing emotions and being
more mindful.
Speaker 1 (14:48):
Right.
Speaker 2 (14:49):
It's a dedicated outlet for those reflections and
that can really contribute to agreater sense of well-being.
Speaker 1 (14:54):
And again, the features of a Lestallion journal
really support this.
The numbered pages and thetable of contents make it easy
to go back and look at thosepast reflections on your
emotional state.
You can even start to seeconnections between your habits
and your overall well-being.
And that durable cover it keepsthis valuable personal record
safe.
Thinking back to my sister andher meditation goal, imagine if
(15:17):
she had kept up with a habitjournal for a few years.
What kind of long-term benefitsdo you think she might have
experienced?
Speaker 2 (15:23):
I think over time she would have created this really
rich, detailed history of hermindfulness practice.
You know she could look backand not only see how
consistently she meditated butalso how her understanding of
her own mind evolved.
You know what differenttechniques she tried, how her
practice affected her stresslevels, her overall sense of
calm.
It could be a really powerfulsource of self-compassion and
(15:43):
motivation, especially duringthose times when her practice
felt difficult.
The journal could have becomelike a trusted friend, a
companion on her journey ofself-discovery and well-being.
Speaker 1 (15:53):
So, to sum up our deep dive today, it's clear that
having a dedicated journal,especially one that's designed
with habit building in mind,like the Listallion journals,
can be a huge help.
It gives you that structuredspace you need to track your
progress, reflect on yourexperiences and set goals in a
really intentional way.
And all those features thesmooth paper, the durable cover,
the lined pages, the numberedpages, even that back pocket
(16:17):
they all make journaling moreeffective and, honestly, more
enjoyable too.
Speaker 2 (16:19):
Absolutely.
It's not just about writing.
It's about being intentionalwith your writing and having the
right tool to support thatintention.
By helping you get clear onyour goals, by promoting
accountability and byencouraging consistent
self-reflection, a habit journalcan be a powerful ally in
building lasting, positivechange.
Speaker 1 (16:36):
So for our listeners who are all about getting to the
good stuff quickly, who don'twant to wade through a ton of
information overload, we hopethis deep dive has given you a
clear understanding of howsomething as simple as a journal
can have such a big impact.
It's about taking thoseaspirations, those things you
want to achieve, and giving thema form, a dedicated space where
they can grow and become a realpart of your life.
Speaker 2 (16:58):
And this brings up an interesting question for you to
think about.
What's one small positive habitthat you've been wanting to
develop?
Imagine how the act ofjournaling maybe even with a
journal that's specificallydesigned for this purpose could
be the thing that helps youfinally make it stick.
What feature of a habit journaldo you think would be most
helpful for you in achievingyour goals?
(17:19):
It's worth thinking about howputting pen to paper could be
the key to turning thatintention into something real,
something lasting.
Speaker 1 (17:27):
And that wraps up our deep dive for today.
Speaker 2 (17:29):
Until next time.
Speaker 1 (17:29):
See you then.
Okay.
So you know that feeling rightwhen you're like this is it this
time I'm going to make ithappen.
You want to build a new habit,something positive, like maybe
you're finally going to makemeditation a regular thing, or,
you know, carve out that time toactually do something creative.
Or maybe it's something assimple as like actually drinking
enough water during the day.
Speaker 2 (00:18):
Right.
Speaker 1 (00:25):
We're bombarded with information all the time about
what we should be doing, butactually turning those shoulds
into habits, making them,weaving them into our lives,
that's the real struggle and itcan feel super overwhelming.
Speaker 2 (00:32):
Oh, absolutely.
It's like that initialexcitement you get that can be
so powerful, but if you don'thave a system, a real solid
system, it's so easy to just getpulled back into the daily
grind, you know, back into thoseold patterns.
It's usually not even aboutwillpower, it's about having the
right tools and strategies.
Speaker 1 (00:49):
And that's exactly what we're diving into today.
We're exploring how a veryspecific type of tool can
actually be a total game changerwhen it comes to building and
actually sticking with thosepositive habits A journal,
specifically a journal designedfor this purpose.
We've been looking at thejournal designed for this
purpose.
We've been looking at thejournal notebook for positive
habits, and what's interestingis that it's not just, you know,
any old notebook.
It's really about how, the wayit's structured, how that can
(01:13):
really support this wholeprocess.
Speaker 2 (01:15):
Exactly.
It's all about creating a spaceyou know, both physically and
mentally, a space where you canactually actively work on
building these habits.
It's like a dedicated place foryour habit journey.
Our goal today is to really diginto this material, pull out
those key insights and figureout how using a journal in this
intentional way can lead to realchange, lasting change in your
(01:35):
routines.
Speaker 1 (01:36):
You know, I remember a few years ago I was so
determined to learn how to playthe ukulele.
I even bought a ukulele,downloaded a bunch of apps you
know the whole deal but mypractice was all over the place
so inconsistent.
Looking back now I think if I'dhad a way to track my practice,
or my lack of practice, andreally reflect on you know what
was tripping me up, there mighthave been a totally different
(01:57):
story.
Maybe I'd be serenading youwith some ukulele tunes right
now.
But let's get back to thebasics.
Why is journaling such apowerful tool when it comes to
specifically developing thesegood habits?
Speaker 2 (02:09):
What's really interesting here is that when
you actually physically writethings down, there's a level of
engagement that's just differentthan you know typing something
on a screen.
It's a whole other cognitiveprocess.
The source really emphasizesthis idea that a journal offers
a dedicated mental space.
It's like your own personal labwhere you're experimenting with
habit formation.
You can lay out your goalsreally clearly, observe your
(02:31):
daily actions that are relatedto those goals and then analyze
what's helping you succeed andwhat's, you know what's holding
you back.
Speaker 1 (02:38):
So the key takeaway for me here is that journaling
it kind of acts as a dedicatedmental space, right.
Journaling it kind of acts as adedicated mental space, right,
you're transforming these vagueintentions into concrete actions
by actually recording themmindfully, exactly.
And you know, this wholededicated space idea it's not
just about having a blanknotebook, it's about creating
that intentionality, beingmindful, and the material we're
(03:00):
looking at it really emphasizeshow that mindful engagement with
what we're doing, with ourcommitments, that's crucial
Absolutely.
Speaker 2 (03:07):
When you take that time to actually write it down,
you know, okay, did I get thatchapter written today or did I
actually make it to my yogaclass?
It makes it real.
It's not just floating aroundin your head as a good intention
, it's a documented reality.
And that act of recording it,of actually seeing your efforts,
or even seeing where you're youknow where you're falling short
that becomes a really powerfulmotivator for consistency.
Speaker 1 (03:29):
I can see that it's like you're building a tangible
story of your progress, or youknow sometimes the lack of
progress, and that story itselfbecomes its own motivator.
The source also talks about howwriting down your goals and
your accomplishments that reallyreinforces commitment.
Can you elaborate on that alittle bit Like what's the why
behind that?
Speaker 2 (03:49):
Well, if you think about it from kind of like a
behavioral psychology standpoint, when you write your goals down
, they become more real.
They're not just these abstractideas anymore.
It sends a signal to your brainhey, this is important, this is
a priority.
Brain hey, this is important,this is a priority.
Speaker 1 (04:06):
And then when you actually record, even the small
wins the small achievements itcreates.
Speaker 2 (04:08):
this positive feedback loop You're
acknowledging what you did,which you know triggers a little
bit of a reward feeling in yourbrain which makes you want to
do it again.
Speaker 1 (04:17):
Interesting.
Speaker 2 (04:18):
So it all ties back to, you know, basic behavioral
principles that positivereinforcement really does
strengthen those actions.
Speaker 1 (04:23):
you want to repeat basic behavioral principles that
positive reinforcement reallydoes strengthen those actions
you want to repeat.
So it's like this cycle you setthe intention, you do the thing
, you record it and you get thatlittle sense of accomplishment
and the journal really helpsfacilitate that whole process.
Now we're not just talkingabout any notebook here.
We've been focusing onlistallion journals.
What is it about their designthat makes them really work well
for this whole habit buildingthing?
Speaker 2 (04:49):
Well, with listallion journals it's like they really
thought about the specificthings that people need when
they're trying to build habits.
For example, the paper it'ssmooth, it's this nice ivory
color and it might seem like asmall detail, but it makes
writing more enjoyable and whenyou actually enjoy the
experience you're more likely tokeep doing it, you're more
likely to stick with the habitof journaling itself yeah, that
makes sense.
Speaker 1 (05:08):
If it feels like a chore just to write in the
journal, that's just anotherobstacle.
Right, and their covers arereally durable too.
Some of them are even fauxleather.
That says something too,doesn't it?
It's not meant to be just athrowaway notebook absolutely.
Speaker 2 (05:20):
It's built to last.
It's like it becomes a record,a history of your habit,
building, journey, yeah, andthen you've got those lined
pages.
You can choose between 7.5millimeter or dashed lines, and
that structure helps you stayorganized.
It prevents things from feelingtoo chaotic, which can
sometimes be a problem whenyou're trying to, you know, be
consistent with something new.
Speaker 1 (05:41):
Oh yeah, organization is key, especially when you're
trying to track multiple habitsat once or, you know, spot
patterns in your behavior overtime.
Right, and speaking oforganization, the numbered pages
and the table of contents seemsuper practical.
Speaker 2 (05:54):
Oh, they're essential .
They make it so easy to findwhat you're looking for in your
journal.
Speaker 1 (05:58):
Yeah.
Speaker 2 (05:59):
You know, you can easily flip back to specific
entries and track your progressover weeks or even months.
Right?
Imagine wanting to see what youwere thinking and doing about a
certain habit a few weeks ago.
Speaker 1 (06:07):
Mm-hmm.
Speaker 2 (06:08):
It's so simple with those numbered pages and that
table of contents.
It's all about making yourinsights accessible so you can
actually do something with them.
Speaker 1 (06:15):
Okay, and then there's the paper, the 120 GSM
thick paper.
It sounds pretty substantial.
Speaker 2 (06:21):
Yeah.
Speaker 1 (06:22):
What's the significance of the thickness?
Speaker 2 (06:24):
So the 120 GSM refers to the weight and thickness of
the paper and that higherdensity it prevents ink from
bleeding through, which isobviously super important when
you're writing a lot.
It also just makes the journalfeel more high quality.
Speaker 1 (06:36):
Yeah.
Speaker 2 (06:36):
You know it's more durable and you can use your
favorite pens without worryingabout the ink going everywhere.
Okay, and then there's thatlittle back pocket.
It seems like a small thing,but it's actually really helpful
.
Speaker 1 (06:47):
Oh yeah, that little pocket.
It seems like a small thing,but it's actually really helpful
.
Oh yeah, that little pocket.
What's the?
Speaker 2 (06:50):
connection to habit building.
Well, think about it.
You might have little notes orreminders about your goals, or
maybe you printed out a trackeror something.
The back pocket gives you aplace to keep all that stuff,
together with your journal.
Everything related to yourhabits is all in one place.
You're less likely to losethose little prompts and you can
just stay focused.
Speaker 1 (07:07):
So when you look at all these features together,
it's clear that listallionjournals they're really designed
with habit building in mind.
They're more than just blankpages.
They're structured tools thatcan help you make real progress.
Ok, so we've talked about whyjournaling is so helpful and how
a well-designed journal like alistallion journal can really
make a difference.
But let's be honest buildingnew habits it's hardly ever a
(07:29):
smooth straight line.
We get distracted, life gets inthe way and sometimes we just
lose motivation.
Speaker 2 (07:40):
How can a journal help us navigate those
inevitable bumps in the road.
That's where the journalbecomes your anchor.
When you're feeling overwhelmedor you've lost sight of the
bigger picture, you can open upyour journal, read those initial
intentions you set for yourselfand remember those small steps,
those micro actions that'll getyou there.
It's like a roadmap.
Speaker 1 (07:53):
Okay.
So it's about creating thatclarity, breaking things down so
the overall goal doesn't seemso daunting and reviewing your
journal entries regularly.
That's key to staying on tracktoo right.
The source talks about how thishelps you identify patterns and
make adjustments as needed.
Speaker 2 (08:08):
Exactly.
By consistently looking back atwhat you've written, you start
to see those patterns in yourbehavior.
Maybe you always skip yourworkout on days when work is
super stressful, or maybe you'remore likely to eat healthy when
you pack your lunch the nightbefore.
Recognizing those triggers andthose successful strategies, it
lets you make changes to yourroutine.
You can be proactive aboutpotential obstacles.
Speaker 1 (08:30):
So it's like having your own personal data about
your habits Exactly.
And there's also thataccountability factor, right
Knowing you're going to writedown whether or not you did what
you plan to do.
That can be a pretty strongmotivator.
Speaker 2 (08:42):
Oh, absolutely.
It's a form ofself-accountability.
It's not just a promise you'remaking to yourself, it's a
record and facing that record,seeing your progress or lack of
progress in black and white, itcan really push you to stay
committed.
Speaker 1 (08:59):
Okay, so these features and the whole practice
of journaling, they offer somereally tangible benefits.
Let's think about a specificexample.
My sister was really determinedto start meditating every day.
She downloaded all themeditation apps, set reminders
on her phone, but she justcouldn't seem to make it stick.
Some days she'd meditate, mostdays she wouldn't, and she was
getting discouraged.
How do you think a Lestallianjournal could have helped her?
Speaker 2 (09:19):
That's a super common experience.
Speaker 1 (09:20):
Yeah.
Speaker 2 (09:21):
I think in your sister's case, the journal could
have been a way for her toapproach her goal in a more
structured way.
Been a way for her to approachher goal in a more structured
way First by writing down herintention, maybe something like
meditate for 10 minutes everymorning.
Writing it down would have madeit more concrete, and then she
could have used those line pagesto keep track of you know what
time she meditated, how long shedid it and even just a quick
(09:42):
note about how she feltafterwards.
Speaker 1 (09:44):
So it's not just a yes or no, does she meditate or
not?
It's about going a littledeeper into the actual
experience.
Speaker 2 (09:49):
Exactly, and on the days she missed a meditation
session, she could have writtendown the reason why.
You know, maybe she oversleptor she was feeling rushed.
Writing it down could havehelped her identify those
obstacles, and that back pocketcould have been a place for her
to keep little quotes orreminders about mindfulness,
something to help her staymotivated.
And over time, by looking backat her entries, she might have
(10:12):
started to see some patterns.
Maybe she's more likely tomeditate if she does it before
checking her phone.
That kind of self-awareness canbe really helpful.
Speaker 1 (10:20):
Yeah.
Speaker 2 (10:20):
It can help her adjust her routine and even
seeing a visual record of allthe days she did meditate, even
if there were some gaps, thatcould have been really
encouraging, you know, a littleboost of motivation.
Speaker 1 (10:31):
It's not just about tracking successes.
It's about using the journal tolearn and grow along the way.
We also came across thisexample of Sophia, a college
student.
Can you tell us a little bitabout how a habit journal helped
her?
Speaker 2 (10:43):
Sophia's story is a great example of how this can
work for someone who's jugglinga lot of different things.
Yeah, you know she was feelingoverwhelmed.
She couldn't seem to get into agood study routine, she was
having trouble prioritizingself-care and it was all
affecting her well-being.
So she started using alistallion journal to track
small achievable goals in thesedifferent areas of her life
(11:05):
Things like going for a20-minute walk three times a
week, planning out her studysessions for each day and making
sure to spend 15 minutes doingsomething relaxing before bed.
Speaker 1 (11:14):
So again, it's about having these focused, manageable
actions, not these huge,overwhelming goals.
Speaker 2 (11:19):
Right, and in her journal she also made a point of
writing about how these smallhabits were affecting her stress
levels and her overall mood.
She used the back pocket tokeep her to-do lists for both
school and self-care, whichhelped her stay organized, and
the smooth paper made writingmore enjoyable, which encouraged
her to keep using her journal.
So over time she noticed a realimprovement not just in her
(11:40):
grades, but also in her mentalhealth and just her overall
feeling of being in control ofher life.
The journal became this keytool for her in building those
positive habits that supportedher well-being.
Speaker 1 (11:52):
It's pretty amazing how these small, consistent
efforts, when you combine themwith that intentionality of
journaling, it can really leadto some big changes.
Now the Soros give somepractical advice for getting the
most out of a habit journal.
What are some of the key thingsthey recommend?
Speaker 2 (12:06):
One of the most important things is to set clear
, small and actionable goals.
It's not about having thesevague ideas.
It's about defining specificbehaviors that you want to
develop and then tracking thosebehaviors every day, writing
down what you did, what wentwell, what challenges you faced.
That reinforces thataccountability we were talking
about.
And then there's reflectionTaking some time every week or
(12:27):
every month to look back at whatyou've done, to evaluate your
progress and figure out if youneed to adjust your approach.
That's crucial.
Speaker 1 (12:36):
I think that reflection piece is so important
.
It's not just about checkingthings off a list.
It's about understanding whyyou succeed and why you stumble.
Speaker 2 (12:43):
Exactly, and the source also suggests using
prompts if you're feeling stuckor unmotivated.
Speaker 1 (12:48):
Okay.
Speaker 2 (12:49):
You know simple questions like what's one small
thing I can do today to movetowards my goal, or what did I
learn about this habit this week?
Those kinds of prompts canreally help you refocus your
energy and probably the mostimportant thing is to be patient
and consistent Building habits.
It takes time and setbacks aregoing to happen.
It's normal.
The journal can be this safespace to acknowledge those
(13:10):
setbacks without beatingyourself up about it.
Speaker 1 (13:12):
Yeah, no-transcript, and it's easy to see how the
features of a listalian journalcan support all of this.
You know there's plenty ofspace for daily tracking and the
structure of the lines andnumbered pages helps you set
clear goals and reflect in anorganized way.
Now let's think about the longgame.
What are the benefits ofkeeping up with a habit journal
(13:34):
even after you've established anew habit?
Speaker 2 (13:36):
Well, the source emphasizes that it's really
about developing a mindset and asystem that helps you keep
growing and improving.
One of the biggest benefits isthat you can track your progress
over time.
You can look back and see howfar you've come, and that can be
incredibly motivating.
It reinforces those positivechanges you've made.
Speaker 1 (13:54):
It's like a personal archive of your growth, your
resilience.
Speaker 2 (13:57):
Exactly.
It's a reminder of everythingyou've accomplished, and the
journal also serves as thisongoing tool for self-reflection
which leads to greaterself-awareness and discipline.
You get to know yourself better.
You understand your patterns,your triggers and what
strategies work best for you inkeeping those good habits.
Going Endless stallion journalsthey're made to last, with all
(14:20):
those pages and that sturdycover.
You'll have this record foryears to come.
Imagine looking back five orten years from now and seeing
the journey of a habit youstarted today.
Speaker 1 (14:30):
That's a powerful thought.
It's not just about this onehabit.
It's about building afoundation for continuous self
improvement.
The source also mentions themental health benefits of
journaling.
Speaker 2 (14:40):
Oh, absolutely, the act of writing down your
thoughts and feelings about yourhabit journey that can be so
helpful for managing stress,processing emotions and being
more mindful.
Speaker 1 (14:48):
Right.
Speaker 2 (14:49):
It's a dedicated outlet for those reflections and
that can really contribute to agreater sense of well-being.
Speaker 1 (14:54):
And again, the features of a Lestallion journal
really support this.
The numbered pages and thetable of contents make it easy
to go back and look at thosepast reflections on your
emotional state.
You can even start to seeconnections between your habits
and your overall well-being.
And that durable cover it keepsthis valuable personal record
safe.
Thinking back to my sister andher meditation goal, imagine if
(15:17):
she had kept up with a habitjournal for a few years.
What kind of long-term benefitsdo you think she might have
experienced?
Speaker 2 (15:23):
I think over time she would have created this really
rich, detailed history of hermindfulness practice.
You know she could look backand not only see how
consistently she meditated butalso how her understanding of
her own mind evolved.
You know what differenttechniques she tried, how her
practice affected her stresslevels, her overall sense of
calm.
It could be a really powerfulsource of self-compassion and
(15:43):
motivation, especially duringthose times when her practice
felt difficult.
The journal could have becomelike a trusted friend, a
companion on her journey ofself-discovery and well-being.
Speaker 1 (15:53):
So, to sum up our deep dive today, it's clear that
having a dedicated journal,especially one that's designed
with habit building in mind,like the Listallion journals,
can be a huge help.
It gives you that structuredspace you need to track your
progress, reflect on yourexperiences and set goals in a
really intentional way.
And all those features thesmooth paper, the durable cover,
the lined pages, the numberedpages, even that back pocket
(16:17):
they all make journaling moreeffective and, honestly, more
enjoyable too.
Speaker 2 (16:19):
Absolutely.
It's not just about writing.
It's about being intentionalwith your writing and having the
right tool to support thatintention.
By helping you get clear onyour goals, by promoting
accountability and byencouraging consistent
self-reflection, a habit journalcan be a powerful ally in
building lasting, positivechange.
Speaker 1 (16:36):
So for our listeners who are all about getting to the
good stuff quickly, who don'twant to wade through a ton of
information overload, we hopethis deep dive has given you a
clear understanding of howsomething as simple as a journal
can have such a big impact.
It's about taking thoseaspirations, those things you
want to achieve, and giving thema form, a dedicated space where
they can grow and become a realpart of your life.
Speaker 2 (16:58):
And this brings up an interesting question for you to
think about.
What's one small positive habitthat you've been wanting to
develop?
Imagine how the act ofjournaling maybe even with a
journal that's specificallydesigned for this purpose could
be the thing that helps youfinally make it stick.
What feature of a habit journaldo you think would be most
helpful for you in achievingyour goals?
(17:19):
It's worth thinking about howputting pen to paper could be
the key to turning thatintention into something real,
something lasting.
Speaker 1 (17:27):
And that wraps up our deep dive for today.
Speaker 2 (17:29):
Until next time.
Speaker 1 (17:29):
See you then.
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