On self-correction This journaling practice is your mechanism to make yourself a better person. It is a system that, of course, relies on you to consistently journal, but also to have direction. To have values that are challenged in your daily life so that you can analyze your decisions against the backdrop of those values. It's important in this practice to have a certain set of values that you are trying to strive for. Maybe this month you want to become more equanimous and steady. Your journaling practice should always address how you lived or didn't live out that value. If you didn't, your writing will focus on what went wrong, why it went wrong, and what you should do for next time. This is a mechanism by which to self-correct, and though there will always be things to correct, it is super beneficial for you to practice mindfulness of your own faults. They surely exist and the most important part is to be aware, even if for now your awareness comes nearly a day after the incident itself. Soon enough, you will become mindless (to some degree) in the moment and be able to change your behavior quickly.
On sitting In your work, you are usually at a desk and probably will be at a desk for a long time to come. There are more comfortable ways to work, and you should always be getting up to move around every once in a while to keep your body moving. However, I've observed that sometimes you will get up and stretch just to abandon the task at hand. It's resistance and it gives you an excuse to cease writing because it is challenging and quite frankly painful for your mind and heart. So what? I'm not saying to sit down for 8 hours at a time, take no breaks, and focus solely on your writing...but I am saying that you shouldn't get up just because you don't want to continue. Push through until your work is finished and you've reached a point where it is appropriate to take a break. Getting up constantly will only diffuse your attention and make your work less effective and well thought out.
On saying more I've written to you a handful of notes about being reticent and speaking less. I've told you multiple times how wise it would be to stop talking in conversation. I am not retreating from those pieces of advice when I say that I want you to be saying more in the future. Saying more does not mean speaking—in fact, both of these goals have to go hand in hand. You should aim to speak less and say more each and every day. For example, don't tell people why a certain solution is correct, show them. Literally don't say a word and simply demonstrate. That will be powerful, and they won't feel coerced by your words of persuasion. This is about being more intentional with your actions and making sure they speak loudly when they need to. If you're able to restrict your speech to the end of a meeting only when everyone else has spoken, the group will await to hear what you have to say (given that they can see you do have something to say). Yielding to others says just as much (and more) as loudly challenging them. This is your challenge. Speak less, say more.