We’ve all heard that journaling can be a powerful way to gain clarity and connect more deeply with our inner selves. A simple Google search will highlight the many benefits of journaling. I consider it an incredibly powerful meditative act. Yet few of us take the time to sit down and journal on a regular basis.
I think our resistance to journaling exists for one simple reason: it seems like such an optional activity that we don’t think we have time for. A “nice for some people but not really necessary for me” type of activity. And with all the busyness in our lives, who needs another task – especially something so “fluffy” – to add to our “to do” list?
I’m here to suggest that journaling may actually be one of the most important things you do in your day – every day. Before I dive into my three simple tips for starting a journal, let me briefly highlight just a smattering of the benefits of journaling. Journaling helps:
- increase clarity and vision
- reduce stress and anxiety
- sharpen memory
- promote creativity
- boost mood and confidence
- focus on the present
- foster a spirit of gratitude
- work through confusion or hurt
- expand our awareness
- strengthen our understanding of our core values
- improve immune function (!)
- process traumatic events
- learn via actively engaging with ideas
- improve decision-making and critical thinking
- recall pleasant memories
- increase self-efficacy and productivity
And the list goes on.
Journaling does not require you to dump all your thoughts about life onto paper. It doesn’t have to be your Dear Diary, describing all your thoughts and feelings, or a running commentary of what you ate, did, or thought about doing each day.
Journaling can be as simple as answering prompts or jotting down something you’re grateful for. It can mean capturing inspirational thoughts you want to remember. It can be writing about a quote that meant something to you. It can be anything you want it to be – the act, and the journal, are yours.
Starting a journal is as easy as 1-2-3. If you follow these steps, you’ll be journaling your way to a healthier you in no time.
Pick Out Your Journal and Pen
I recommend buying (or looking around your house for) a beautiful journal that really catches your eye and brings you joy. I have multiple journals that serve different purposes (literary quotes, spiritual devotions, daily prompts, mindfulness courses, etc.). I choose each journal’s design by considering the type of writing it will contain.
The journal I recommend you begin – or pick back up on – is a “free flow thoughts” journal or a “daily prompt journal.” If you’re just getting started, the daily prompts journal is the easiest. There are a ton of suggested prompts available online, or e-mail me for a list of 80 prompts I’ve put together. My personal daily prompts journal is pictured below. When I sit down with my journal, it’s like coming home to a friend.
Make sure you have a pen ready with your journal – you can even use colored pens or markers if making your journal more colorful will bring you joy. Do YOU.
Pick a Time and Spot
We’re more likely to stick to our journaling routine if it’s just that – a routine. A pleasant, joy-filled routine, but a routine nonetheless. If you like to relax with a cup of coffee or tea in the morning, this may be a good time to journal. Some people prefer to end their day with their journal. Maybe it’s something you can do while you eat lunch or directly before you make dinner. Find the time that works best for you, and find a cozy spot where you will most likely not be interrupted. It’s important that this is your time with your thoughts tapping into your spirit.
Set a Timer and Start Writing
Why am I suggesting you set a timer? If you are just beginning to journal, a timer will help you develop the habit in a short burst of time each day. As in, three or so minutes (up to 10 minutes if you have a lot of free time and insist). It should not take long to answer a simple prompt. Pick your prompt, think about it for a few seconds or up to a minute, then set the timer and start writing. Don’t edit yourself, overthink, or try to write a Pulitzer Prize-winning journal entry (I don’t think they even have those). Just write. Trust what will come from your mind and heart through the pen to the paper. Trust the process. Trust yourself.
Here are three prompts to get you started:
- These “little things” make me most happy…
- What setting makes me feel most at peace?
- One thing or person I’m very grateful for right now is…
And now here’s my challenge to you. Find your journal and writing implement. Pick your time of day and cozy spot. Then start Day One with one of the prompts above, and keep writing for three minutes a day for the next 365 days. (Give yourself grace if you miss some days, or months. Just pick back up when you can, no judgment.) The more you embed journaling into your daily routine, the more this meditative act will change your life for the better. Come back to me in 365 days and tell me how you feel. I think you’ll be amazed.
For the list of 80 prompts, e-mail me at alison@wellnesssocietyus.com!
