Starting a Journal 101
Decided to get into journaling? Good for you! Welcome to the practice that is shown to consistently improve mental and physical health.
Here are some guidelines to offer you some direction if you aren’t positive about how to get started.
Make it consistent
Have a set time every day for you to spend some time alone with your journal.
Consider working journaling into your morning routine as a way to set your intention for the day to come. Alternatively, journaling at night could be a great way to reflect on your day. Figure out what works best for you, and make it a routine!
Keep it close
It can be hard to write in a journal when you don’t actually have it on you.
Keeping a journal in your bag is a great way to be sure you have access to it whenever you feel the urge to write. Proximity is key; if you have it on you and see it in your bag more regularly, you’ll remember to fill the pages more frequently.
Set the scene
When possible, try and set time aside to write in a comfortable, quiet location where you and your thoughts will not be interrupted. Let your thoughts flow freely, and see what comes to you.
Write it down
In times of need, remember that you can find solace in your journal’s pages.
If you’re stressed, upset or feeling any emotions very intensely, remember that you have a resource to cope with how you’re feeling in a way that will offer you a way to work through what’s going on.
Honesty is the best policy
Try and withhold judgement in this space. You will find the most benefit out of writing if you can be completely honest and genuine with yourself and your writing. Don’t censor yourself, and put forth effort to be authentically you.
It is what you want it to be
There are no hard-and-fast rules to having a journal. Write about what feels right.
Make lists, calendars, charts, whatever you want! Just try and write something every day. Below are some prompts if you’re looking for inspiration.
Prompt Suggestions
Check in with yourself and how you’re feeling: Life is busy. Using your journal as a tool for checking in is a beautiful way to connect with yourself each and every day. Use your journal to explore how you feel, how your day was or what you have been facing.
Reflect on what happened during your day: Journaling can help you beautifully reflect on your day. You can write about your actions, your interactions, the way the events in your day unfolded, what you accomplished, how your day felt–whatever it is, journaling can help you close out the hours.
Work through something that you’re going through: Each of us has faced experiences that have impacted us, good or bad. Journaling can serve as a tool to help you make sense of the experiences you have faced in the past or are currently facing. Turn to your journal to connect with what’s been showing up in your life. Some questions that may help are:
Is there a fear that’s holding me back right now?
Is there an anxiety that keeps on showing up for me?
Is there a part of my body that I tend to fixate on?
Is there a part of my relationship with my partner, friends or family that needs working on?
Use your journal as a safe place to work through unexpressed emotions.
Write unsent letters to someone in your life: Writing letters without the intention of sending them can be a really therapeutic practice. Imagine writing a letter to someone in your past who’s hurt you or even someone actively in your life today. What would you say? Journaling unsent letters can help you find closure with someone without ever having to talk to them.