Concentrate on evaluating the whole day rather than specific workouts

Feeling we have to write everything down and keep track of minutiae can ruin anyone’s flow, so if you find it’s not working for you, then don’t do it. But if you can use journaling as a way of being more mindful around your movement, it can be a valuable tool.

Use it as a mindfulness tool

“We’re often not very mindful in the gym,” says PT Beth Davies. “This may be because we’re always trying to beat a previous time or weight or just ‘getting it done’. Often, we dismiss how we feel because we’re trying to stick to a particular plan or workout but tracking feelings (alongside reps, sets, load or time) can be really useful in tuning in to your body more.”

Rather than just keeping a note of how far you ran, or how heavy you lifted, try thinking about your movement and its impact on your body more generally. Did you have a niggle in your knee that you’d usually ignore, or struggle with tiredness in an evening class? Did your workout feel better than before, or leave you flushed with endorphins?

Plot your mood and energy

“Keeping a journal can help you to uncover lots of things that you might not have considered otherwise,” explains Davies. “For example, are there times in your menstrual cycle when you feel powerful and strong and others when you’d benefit more from a flow class or a pilates practice? Can you identify a link between your mood and exercise? That can be great for motivation and giving yourself a gentle nudge when getting to the gym feels hard.”

“I kept an exercise journal for a month – here’s why it might boost your motivation to work out”