How to develop a journaling practice
/Your journal is a place to acknowledge and understand your thoughts and feelings. To learn more about yourself and to remember what truly matters to you. It’s a place to explore your hopes and dreams for your life.
Journaling is a simple yet powerful practice to develop, but people often put off trying because it seems too hard, complicated, and time-consuming. This step-by-step guide will help you develop your own journaling practice, a practice that supports you to live well.
Through the twists and turns of life, journaling has been my go-to tool and it’s never let me down. But don’t take my word for it, go ahead and try it for yourself. - Tracey Hancock
What journaling is (and isn’t)
Simply put, journaling is writing what’s on your mind and in your heart down on paper. It’s not a diary where you run through what you did from the time you got up to the time you went to bed. But rather, it’s a way to process your thoughts and feelings.
(If processing thoughts and feelings seems too fluffy and not practical enough for you, read on to find out WHY journaling is so useful before you dismiss it.)
Why journaling is useful
Here are five reasons why journaling is so useful:
Reconnect with your dreams and hopes
Because in the busyness of life, what matters to you can get pushed aside. And it’s not that it happens intentionally; it’s simply that we don’t bring them to mind.
De-power worries, doubts and fears
Left to run around in your mind, worries, doubts and fears will inevitably get bigger and worse. That’s how your brain is designed to work. It’s looking out for threats or danger, and as soon as it latches on to something, it won’t let go.
Gain a different perspective
When you write down what’s on your mind and in your heart, you can explore your thoughts and feelings from different perspectives. You can imagine zooming in or out and seeing something from a distance or closer up.
It’s a safe space
People will only share to the extent that they feel safe, and journaling is often a safer option than talking out loud. When you write something down in your own personal journal, it’s not for others to read or comment on; it is for you.
Improve your health and wellbeing
Health is so much more than exercise and diet (although they’re both important). Journaling helps you process your thoughts and emotions, which is going to improve both your emotional and mental health.
How to journal
We’re going old school!
We live in a day and age where so much is done online, but I wholeheartedly encourage you to put pen to paper when it comes to journaling. Why? Well, it becomes a more deliberate process. It slows you down and helps you take a more objective look at your thoughts. You can better see the relationship between your thoughts and feelings and explore whether your thoughts and feelings are empowering or disempowering.
Time to spend on journaling
There’s a lot written about how much you should write or how long you should spend on it each day. Rather than put a figure on the number of pages or time you should do it for, start where you are with the time you’re prepared to commit to it. If that means starting with 5 minutes once a day, then that is perfect; start there.
Create your own rules!
All too often, rules about what is ‘right’ stop people from starting. Just start. Pick up a book and a pen and write, even if it starts with “I don’t know what to write, this is stupid …”. Keep going.
And if you need specific instructions, then here you go … choose a time when you’ll journal and dedicate at least 20 minutes every day to writing.
How to set yourself up for success
When creating a new habit, like a journaling practice, it’s important to consciously think about it and make a plan!
What will you write in? Do you have a book, or will you need to buy one?
When will you journal? Be specific. State the time.
How often will you journal? Ideally, every day, but if that’s not realistic for you, then decide what days you’ll journal on.
How long will you journal for? Start with what’s achievable, and if it’s 5 minutes, then start there.
Where will you sit and journal?
Do you need an accountability buddy or to create a sticker chart or something else so you’re more likely to stay on track?
What might stop you from journaling?
Is there anything that will help you stick with journaling?
What to do if you go off track
You’re human, and life happens, so you’ll probably miss a day or two at some stage. If that happens, rather than beating yourself up, simply pause and breathe. Notice why you went off track (you could journal about it) and ask yourself what you could do differently to avoid it happening again. And then start again.
What you’ll need
A journal – there are some fancy journal books to choose from, or you could use an exercise book.
A pen or selection of pens (depending on how creative you want to be)
A commitment to do this!
Journaling prompts
Below are some prompts to help you begin your journaling practice. Choose one that stands out to you, and write whatever comes to mind. Avoid censoring your thoughts, simply write what’s on your mind and heart.
What you write doesn’t need to be grammatically correct or spell-checked. And it’s most certainly not going to be graded by someone! What you write is for you – it’s to help you process what you’re thinking and feeling and to get the clarity you need.
What thoughts are going around in my head now?
What feels important to say?
How am I feeling?
What’s helping (or will help) me feel strong and confident?
What’s making me feel worried or fearful?
What can I celebrate?
What am I grateful for?
What do I need to let go of?
Where am I feeling out of control?
Where do I feel lost?
What is the opportunity here?
It’s time to start writing
Journaling is a practice, not a one-time thing. And there’s no such thing as a perfect time to start unless, of course, you’re thinking now!
As you develop your own journaling practice, know that you will deepen your relationship with yourself. Remember, your journal is a place to acknowledge and understand your thoughts and feelings. To learn more about yourself and to remember what truly matters to you and what doesn’t. And it’s a place to explore the hopes and dreams you have for yourself and your life.