Journaling is a great way to improve your mental health, express your thoughts and feelings, and reflect on your experiences. I’ve always loved to write, so the act of journaling came somewhat easy to me. Forming it into a daily practice or habit was the hardest part.
Below is a step-by-step guide on how to I learned to journal:
1. Choose a journal
Select a journal that appeals to you. It can be a traditional paper notebook or a digital app, depending on your preference. It’s important to start a daily practice of journaling so pick a version that you know you’ll stick to on the daily.
I have a thing for notebooks and pens, so my favorite way to journal is in a physical notebook. There are so many super cute journals out there, you’re bound to find one that suits you best.
If you feel that you’ll be better journaling digitally, there are a few apps and platforms out there worth trying. You could use Microsoft Word or a Google Doc – you’re more than likely adept at one of the two programs so it’s just a matter of opening your computer and tying away.
I was considering using something like Evernote which is password protected for a smidge of security, but there are a handful of other apps that you can download on your smartphone. The Five Minute Journal app is a bite-sized way to get your daily gratitude in and infuse yourself with some positivity.
Day One is very cool app that I stumbled upon while researching for this article. There is a free and premium version. With the premium version, you can create a different journal for each aspect of your life such as
- Daily entries
- Gratitude journal
- Fitness
- Travel
- …it’s endless
Type your entries from your phone, computer, Apple Watch…the input methods are amazing. You can include photos, videos, and voice clips to your entries. If you’d like, you can even print your journals – paperback or hardcover.
2. Set a time to journal
Most people say to decide on a specific time of day that works best for you to journal. It could be in the morning to reflect on the previous day or at night to reflect on the day’s events.
I personally journal all the time. Well, not all the time, but when I feel the need to do so and can. I keep my journal nearby so when I have the need to vent or express my feelings I can get them down on paper and feel better.
3. Find a quiet space
Choose a quiet place where you can sit down and focus on your thoughts without any distractions. Quiet is important when it comes to gathering your thoughts.
4. Begin writing
Start by writing whatever comes to mind. Don’t worry about spelling or grammar. Just let your thoughts flow onto the page.
When I first started journaling I was so anal about some of the most inconsequential things such as grammar, not skipping a line, staying in one thought. The silly pressures I self-imposed only hindered me from utilizing journaling properly. I finally gave in to my OCD and now
5. Write about your emotions
Write about what you’re feeling and why. This can help you to identify your emotions and understand why you feel the way you do. Sometimes getting the thoughts out of your mind and on to paper (or typed on a screen) help to detangle the confusion in your mind.
6. Reflect on your day
Write about the events of the day and how they made you feel. You don’t have to journal only when there was drama or something bad. Journal about every day – good, bad, boring… You can also reflect on how you could have handled situations differently.
There was one time I was aggravated at the boys for leaving their dirty clothes on the bathroom floor. Now, is that a reason to get mad? Yes, it is annoying because the laundry room is right next to their bathroom, but was it necessary for me to argue with them about it? In hindsight, was I really angry at the boys or was there something else that triggered my feeling and I am just realizing it as I write about my day? Interesting, right?
7. Set goals
Take some time to set goals for the future. Write down what you want to achieve and how you plan to reach your goals. I feel if a goal is written, it’s been put out into the universe and now I have to abide by it and strive for it.
8. End with gratitude
End your journal entry with a list of things you’re grateful for. This can help you to focus on the positive things in your life. Maybe you are grateful for the great day you had at work or simply that your neighbor was kind enough to bring your garbage pail to the top of your driveway. However big or small, express your gratitude.
9. Review your journal
Take some time to review your journal entries. This can help you to identify patterns in your thoughts and feelings and track your progress towards your goals. This is a HUGE step. After journaling for a few months, I decided to skim through the entries and noticed that there were some similar patterns happening with a certain relationship…and didn’t realize until I reviewed my past entries.
It clarified a lot and gave way to some enlightenment as to what I may have been doing again and again (and not realizing) to cause the angst I was feeling.
10. Make it a habit
Try to journal every day. The more you practice journaling, the easier it will become, and the more benefits you will experience. This is why I bring my journal with me practically everywhere. I crave journaling sometimes – however crazy it may sound! There is something about getting my thoughts down on paper that lifts weight off my shoulders, makes me happier, calmer and, I think, kinder!
Journaling can be a therapeutic and rewarding experience. By following these steps, you can start your own journaling practice and reap the benefits of writing your thoughts and feelings down on paper.
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