Have you thought about journaling but have no idea where to start? That was me a few years ago. I recently saw my therapist for the first time in 2021 and at the end of our session she suggested that I take up journaling again. In the past, I’ve used journaling as a tool for emotional and stress relief. I would write about difficult life situations I was facing and scribble down all my raw emotions. And damn, did that feel good. But, I rarely used it to jot down daily thoughts, positive experiences or anything like that. It was more of a tool for cathartic release. Now, I’ve learnt that you can use journaling for other reasons as well, such as organizing thoughts, practicing gratitude, intentional self-reflection and discovering a sense of self.
In addition, there are so many other great mental, physical and emotional benefits to keeping a journal. Such as boosting your memory, increasing creativity, improving immune function, emotional regulation and much more. So, after chatting with my therapist this month, I thought it would be beneficial for me to try journaling again. The only caveat was that I really suck at consistent journaling. I always find myself falling out of it early in the game. But I’ve established some new perspectives on journaling that I wanted to share with you in case you wanted to try journaling yourself.
To help you get started, I’ve laid out my 5 best tips for those who are just beginning to journal. I hope that these tips remind you of the freedom this activity can provide and that it’s okay to start wherever you are. Forget the guilt of being consistent and instantly motivated. Just go ahead and write.
1. There’s no magical time to journal
A lot of people will tell you the benefits to journaling first thing in the morning or right before bed. Truth is, you can pick up a pen and journal at any time of the day and still reap the benefits of this activity. Sometimes it helps to pick a time to journal and integrate it into your daily routine, but know that it’s not necessary. You can carry around a journal in your backpack or purse and have it readily available. I like to keep my journal either at the bedside or with me in the office in case I have thoughts I want to jot down mid-day. But honestly, no time is a bad time!
2. Have realistic expectations and start off small
When you are trying to build new habits, it’s important to stay realistic in what you’re able to achieve. It’s okay if you only manage to journal for 5 minutes instead of 10. Even if you skip a day, don’t feel discouraged or guilty. Just pick it up again when you’re able to. You aren’t letting anyone down. You should journal for you and you alone (see tip #5).
3. Allow yourself to write about anything and everything
Don’t limit yourself in what you need/want to write about. You can go into journaling with an objective in mind, but you should also feel free to write about whatever you want to. Whether that’s just to reflect on your day or maybe there’s a bigger dilemma in your life that you need to parse out in there. Allow yourself that freedom to jot down whatever you need in that moment in time.
4. When you hit writer’s block, write about gratitude or use journaling prompts
There are some days where you may pick up your notebook and pen only to stare blankly at the page. That’s totally okay. Sometimes we’ll be hit by writer’s block and it happens to the best of writers out there. If you ever find yourself in this situation, try writing about gratitude. It’s a great topic that is strongly and consistently associated to greater happiness. When writing about gratitude, you can start channeling happier emotions and it’ll help to have a more positive outlook on your life.
If you aren’t feeling up to using gratitude as a journal subject, you can create a list of journaling prompts ahead of time to help yourself write. Here are some of my favourite examples:
– Write down memories from this week that brought a smile to your face
– What is a challenge that you’ve recently overcome?
– What do you wish you could tell someone right now? Write as if you were having a conversation with them.
– What is something you currently desire and why?
– Choose an affirmation and write it down 20 times, while saying it out loud to yourself. E.g., I am resilient. I am enough.
5. Write for yourself & no one else
Use your journal to spill out all your thoughts, feelings and emotions. Positive to negative and everything in between. This notebook should be a safe space for you. No one is standing over your shoulders as you write. Fear not of judgement of what others may think when scribbling down. It’s important to remember that whatever it is that you are writing in your journal, it’s all to benefit you – mentally, physically and emotionally. So have at it!
I hope you found these tips helpful. Let me know your thoughts in the comments section below!
With love and gratitude,
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