The number one habit you can build to change your life!
All you need is a notebook and pen
I was asked the other day by a client, what I thought was the one habit I thought might be the most useful/life changing one that I have made.
To give some backstory context, I had to totally re-think my whole life back in 2016 when I was diagnosed with bipolar disorder. I was also 4st over weight and totally unfit. I was having relationship issues and I was forced to make a major career move. 5 years on and I have got on top of my mental health. I’ve lost the weight and am fitter than I’ve ever been (at 41 years old). I’ve found a career path that energises me and uses my skills and passions and I’ve never been happier in my relationships. A lot of this change all stemmed from this one small habit change I made back in January 2017.
Journalling
I believe this has been my most powerful habit change to date.
Why?
Because it is all about getting in to the habit of checking in on my goals, my physical health and my mental health DAILY! Yes daily!
To often we plan to make changes or to check in on ourselves more often but we do it once or twice and it’s not enough. If you are serious about making changes in your life you need to be focused on those changes daily and that is what Journalling is about.
Developing a daily Journalling practice keeps your goals at the very front of your mind and it also makes you accountable to yourself! I know many people like to buddy up with others for accountability but if you can learn to be your own accountability partner you will never have to be reliant on others again to move your own goals forward.
How to Journal
I say this every time I write about this topic, but Journalling does not have to be a long form / time consuming, “dear diary” entry, as the name suggests, but rather a quick logging activity. All you need to start Journalling is a notebook!
I have found these Journalling methods to be the effective for me but there are other practices out there.
Why is it called a Journalling practice?
Because it is precisely that. It’s not a fixed process. It can change as you change. The questions you decide to commit to answering daily are bound to change as your goals change.
Journal Prompts:
Everyday I answer a set of journal prompt questions with short answers (an exercise that takes me no longer than 5 mins at the end of each day). I designed the questions to help me assess how I’m doing in relation to any goal I have set at that time.
Here are some of the questions I set myself to answer daily to help you see what I mean:
“What activities did I complete today”
“What would the next most useful task be to move me toward my goal?”
“How did I feel physically today?” (To check in with my body!)
“How did I feel emotionally today?” (To check in on my mental state/feelings)
“What was I grateful for today?” (I recommend some sort of gratitude question because even on the darkest of days there is always something to be thankful for.)
Habit Tracking:
I also have a list of the behaviours I am hoping to adopt and I tick them off if I have engaged in said behaviour that day. (For this I usually draw out a habit tracker grid, I have created a template that you can access on my website if you want to see what that looks like www.helengregorycoaching.com/resources).
Personal Data Gathering:
Then finally I spend a few minutes checking in with some data/stats to see how I’m doing in a few key areas for me.
I collect a lot of health data, mood data for my bipolar and fitness data as i have some fitness goals.
Here are some of the stats I check in on daily in my journal.
Sleep Total.
Time spent in deep Sleep.
Exercise Calories burnt that day.
Weight.
Body fat.
Mood on scale 1/10.
Symptoms check list.
How many glasses of water I’ve had.
I check these things daily so that I can see any trends forming before they become issues, especially in regards to my mental health! These numbers are NEVER used to make myself feel bad, they are just numbers which help me see where I am.
Journalling is the habit which makes building all my future habits possible! It has got me to where I am today and I can depend on it to take me anywhere I want to go.
Taking 5-15 mins a day, reflecting on your day is all it takes!
About the Creator
Helen Anne Gregory
Former Self Saboteur & Emotional Tightrope Walker turned Mental Health Blogger / Professional Mezzo Soprano and Life Coach
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Day 4 of Quitting
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More Than 5 Million Native Plants Reintroduced in Deserts Are Slowing Land Degradation and Rebooting Arid Ecosystems
Deserts are often seen as barren, unforgiving landscapes, but they are far from lifeless. These ecosystems, while harsh, support unique biodiversity and provide critical environmental services, from carbon sequestration to regulating local climates. Yet, decades of overgrazing, unsustainable land use, and climate change have taken their toll, leaving many arid regions struggling with soil erosion, loss of native vegetation, and diminished ecological resilience. Now, a bold rewilding effort is turning the tide: over five million native plants have been reintroduced into deserts worldwide, and the early results are promising. The scale of the initiative Across regions from the deserts of the Middle East and North Africa to the arid plains of Australia and North America, conservation organizations, local communities, and governments have collaborated to replant native species that were once nearly wiped out. These plants range from hardy shrubs and grasses to iconic desert flowers, all carefully selected for their ability to survive in extreme conditions and restore ecological balance. The numbers are staggering: more than 5 million individual plants have been transplanted over the last five years, covering thousands of hectares. While this effort is labor-intensive, involving soil preparation, irrigation during establishment phases, and ongoing monitoring, the environmental payoff has been remarkable. Slowing land degradation One of the primary goals of these reintroductions is to combat land degradation, a process that affects over 40% of the planet’s land surface. In deserts, degradation is particularly acute because soil erosion occurs rapidly in the absence of stabilizing vegetation. Without plants to anchor the soil, wind and water can strip away fertile topsoil, creating a feedback loop of declining vegetation and worsening erosion. Early monitoring reports suggest that reintroduced native plants are helping to stabilize sandy soils and reduce the spread of desertification. In some areas of the Middle East, for instance, wind erosion rates have decreased by up to 30% in regions where shrubs and grasses were replanted. This stabilization not only benefits the environment but also local communities that rely on the land for grazing, agriculture, and other livelihoods. Rebooting arid ecosystems Beyond slowing soil loss, these plant reintroductions are rebooting entire desert ecosystems. Deserts are home to a diverse array of wildlife, including insects, birds, and mammals that rely on native plants for food and shelter. By re-establishing vegetation cover, these efforts have triggered a cascade of ecological benefits. In parts of the Sonoran Desert in North America, researchers observed a noticeable increase in pollinator populations, such as bees and butterflies, following the reintroduction of native flowering plants. Similarly, small mammals and reptiles that had disappeared from degraded areas are gradually returning, attracted by improved habitat structure and food availability. Climate resilience Another key advantage of reintroducing native plants is enhancing climate resilience. Many desert plants are adapted to survive extreme heat, drought, and poor soils. By re-establishing these species, ecosystems can better withstand climate-related stresses, such as prolonged droughts or extreme heatwaves. Additionally, some species improve soil moisture retention and reduce surface temperatures, creating microclimates that further support biodiversity. Community engagement and knowledge transfer What makes these rewilding efforts particularly successful is the integration of local communities. Indigenous knowledge about native species, planting techniques, and seasonal cycles has been invaluable. In some regions, schools and community groups participate in planting days, turning conservation into a source of pride and education. This engagement ensures that restored areas are maintained, monitored, and valued over the long term. Looking ahead While the reintroduction of five million native plants is a significant achievement, experts caution that long-term success requires continued investment, monitoring, and protection from overgrazing, development, and climate pressures. However, the initiative provides a compelling example of how targeted, science-backed restoration can reverse environmental damage. For arid ecosystems, these efforts are more than just planting trees and shrubs—they represent hope. They demonstrate that even the most fragile landscapes can recover when humans actively collaborate with nature, restoring not only plants but the entire web of life that depends on them. As the world grapples with climate change and land degradation, the lessons from these desert rewilding projects offer a blueprint for action: by investing in native biodiversity, we can slow degradation, rebuild ecosystems, and create landscapes that are resilient, productive, and teeming with life once again.
By Fiaz Ahmed Brohi4 days ago in Longevity
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