If you heard about journaling, you probably read that it is one of the best ways to connect with yourself, an amazing tool for self-development. And that’s true. I also know that at the beginning it can be hard to start – what to write about? Do I need special notebooks? Should I write about my day, as we all did in primary school? What if I just sit in front of blank paper?
In this article I will break down three different ways to start journaling, so you will be able to find the best way for yourself to support your own self-development journey.
What are the benefits of journaling?
Written word holds way more power than our thoughts. And it is definitely it can improve you mental health. Journaling allows you to gain perspective, can lower your blood pressure and fewer depressive and avoidance symptoms. But that is not all – here you can dive into the topic and discover how crucial impact it can have for our health.
How to start journaling?
I’ve been writing all my life. Although when I started to break it down into different techniques, I began to see progress. And don’t get me wrong – even just writing has helped me gain some perspective. Although the journaling ideas I outline below will also help you grapple with difficult topics or those that we sometimes consider insignificant.
Gratitude journaling
The gratitude journal has gained popularity in recent years, with millions of people sharing how much of an impact it has had on their lives. We tend to focus on the negatives in our world and simply don’t notice how blessed we are. Listing the things we are grateful for on a daily basis yields amazing results because it helps us see the little things that enhance the quality of our lives. It usually seems unnatural at first, but when we decide to trust this process, the result can really surprise us.
There are various gratitude journals on the market that can guide you through this process. The most popular of these is The 5 Minute Journal. Although at first I recommend using the simplest notebook (to see if you will stick to this habit). Every morning and evening, write down things you are grateful for and proud of. I know, this may seem like a small, insignificant step. Over time, you will see what a huge impact it has on your life.
Time: Around 5-10min daily
Description: Every morning and evening write down three things that you are grateful for.
Free writing pages
Also known as junk journaling or expressive writing, it is a method in which we write spontaneously what we have in our minds, without any phrases, storytelling or prior thought. It is deeply described in The Artists Way by Julia Cameron. In the book it is recommended to do “three morning pages” of expressive writing, what help us to throw out everything that we have in our head and usually do not even realize that.
A 3-page journal every morning can change our approach, and most importantly, help us deal with what’s going on in our lives. even if we sometimes don’t notice what it looks like from the outside, focused on our problems. It is also feels so unnatural firstly, as we tend to phrase our thoughts and shape them before writing it down. Here it is not recommended, nothing has to make sense. It is also not recommended to read it after some time.
For me, writing three pages a day was firstly uncomfortable and definitely did take way more time than gratitude journal. Although after few days I already noticed how some problems are repeating and bothering me, even though in real life it took 2 minutes to solve them. It also unfold piling emotions that I was trying “not to feel”, as it was easier this way. The change, which happened slowly, was so visible that I was surprised myself. It definitely requires regularity. If you struggle, I recommend to start with one page daily in the first week, then move to two and three.
Time: 20 minutes and more
Description: Every morning, write 3 pages without thinking them through beforehand. Let the thoughts flow, don’t think about whether it makes sense.
Journal prompts
Journaling prompts are usually in a form of questions that can help you face the uncomfortable emotions. Most of the times we are so dissociated from our emotions we need some guidance. Journal prompts for shadow work can help you face what you want to hide from the world and undestand yourself better. Journal prompts for dream life can help you specify what exactly do you want from life, how you can handle the problems. Although you can also find journal prompts for self-reflection or goal-setting.
It is important to choose the topic accordingly to our stage of life and the place you are right now. You can easily start with weekly reflection journal prompts or jump into shadow work right away. Use it as a tool, that can help you with your self-discovery.
Time: 10 minutes and more
Description: Answer questions related to the topic that you are struggling with in your life. Choose it accordingly to what do you want to face, to understand yourself better.
Journal is your tool.
Journaling can serve different purposes. The most important is to adjust it to the phase in life, to specify what we lack and what we face. It’s never an even road, but for journaling to yield the best results, it’s important to do it regularly.
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