In the first article on journaling, we talked about the background and benefits of journaling.
So now you have considered this, here are some ideas on how to take this forwards on your ‘journey to journaling’.
- Find a way to journal that works for you – There are no rules for this, so experiment until you are comfortable with your chosen journal. There are many out there, so try one and see how it goes. Different journals can look at different aspects of your life, so decide what you want to focus on, or improve in, and search for one that suits.
There are journals for finding more mindfulness, productivity, happiness, gratitude, wellness, or reflection, so consider where you want to start. If you prefer you could use an online diary or note-taking app so you could write your thoughts down wherever you are. Perhaps using a keyboard may be preferable. Due to the speed, you can put down your thoughts, and by not getting cramp through writing so much when you are in full flow. However, time away from a screen is recommended, especially if that is how you spend your time at work. Writing down your thoughts and feelings by hand forces you to slow down and pay attention, so there is a lot to be said for this method. - Make sure you write every day – Even if you don’t feel like writing sometimes, really try to push through this and put pen to paper. Write down that you don’t want to do this today and don’t think you have anything to note, and before long you may find yourself in full flow, possibly realising why you felt so against it, due to not wanting to face something that was happening that day. Studies suggest that the first thing in the morning is the best time to write, keeping your journal by your bed and start writing no matter how sleepy you still feel. Make sure you don’t look at your phone and social media before this to keep your mind quiet and free from distractions that will carry your thoughts elsewhere. Other people may not agree with morning journaling and this is fine, you need to do what works for you. Just ensure whatever time you choose, you try your best to keep to it, and of course, a time you are less likely to be interrupted always helps.
- Keep it private – Your journal entries are for you and only you. It’s not for friends and family or your Facebook page. Will you be as honest as possible in your journaling if you think others may read it? Possibly not, and you may start to check your feelings and thoughts to see if they are acceptable to someone else. If you think you may be judged about things you write you may change them or not write them in the first place. This will prevent you from working through problems and issues and getting the full benefit of your journaling, so keep it for your eyes only. This may require a well-hidden spot for your journal or password protection on your PC.
- Keep it simple – On this occasion, you don’t have to be a perfectionist with your punctuation and spelling. This can slow you down and lose momentum while journaling. Let it all out, neat or messy, pen or pencil, this is your time and your rules. This will work so much better for you, allowing time for the important work you are completing.
- Reflection – it can be helpful to look back at what you have written, to see how you are thinking and feeling. If you find things that draw your attention such as ‘realisations’ or ‘epiphanies’ you could highlight them and make a note of the page they are on so you can look at them again in the future. They may be useful to motivate, inspire or give you hope in the future if things were difficult. Reflection will allow you to learn about and understand yourself better which will lead to inner transformation.
We hope that this has given you some inspiration to give journaling a try. Remember that it is something to enjoy doing, not a chore or an addition to your ‘to do’ list. If it doesn’t work for you, there are many more options for you to try to maintain or improve your mental wellbeing. However, if you do find you love journaling, make sure to notice the amount of mental and emotional clarity it can provide. Happy journaling!
Read part one here.