There are many approaches to journaling, and I've shared my own formula in my upcoming book Keyed In - 7 Keys To Transform Your Life.
As a start, unearth or purchase a small notebook and keep it with you. When you have down time, grab your notebook and write a story. Tell a story in the present tense of an experience that you would like to have. Write it as if it has already happened. Putting our thoughts and feelings in writing, and experiencing positive emotions about the experience will align you with success!
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