How do I start?
“I'm embarrassed to even ask this, because it should be obvious, but how do I start journaling? Do I just get a notebook and start writing? What do I write? How do I start?”
I've heard versions of this from more people than I can count, and no wonder: people are talking about journaling in all kinds of places with energy we didn't see even five years ago.
It makes sense, really. After having spent 2½ years in a pandemic, we all need a little extra self-care and journaling is a great way to get it.
The benefits of journaling are well documented:
Reducing our stress
Improving our immune systems
Keeping our memory sharp
Improving our mood
Strengthens our ability to recognize and understand our emotions
Increasing our capacity for gratitude
And this is just the start. Journaling can also help us:
Track our growth and progress
Synthesize our learning
Improve our writing and communication skills
Grow our self-confidence
Gain purpose and direction
Learn more about ourselves
Problem solve
Be creative
So the simple question, “How do I start journaling?" isn't quite so simple.
I always start with a different question - What do you want to accomplish by journaling? Then we find techniques to help you get there.
There's no one-size-fits-all approach to journaling. And beware of anyone who tells you that there is!
Building your journaler's toolbox - a set of tools and techniques, and the knowledge of how to use them and when - can help you create a robust journaling practice that helps you meet your needs.
Want to increase your capacity for gratitude? Adopt a gratitude practice. Here's a framework I love:
What am I grateful for?
Why am I grateful?
How can I show my gratitude?
Allow yourself to FEEL the gratitude and to take it off the page and into your life.
Want to use journaling to improve your confidence in yourself? I have a couple of ideas:
Use your journal to set small goals. The smaller the better. Then do those things and report back to your journal on what you accomplished and how you felt about it. Do this over and over and you'll build trust that you'll do the things you say you'll do and the confidence will follow.
Use your journal to track your progress toward your bigger goals. Each week, reflect on any and all progress you made. No bit is too small to record. Break down what you did, how you made it happen, how it felt to be successful. Plan out the next step you'll take toward your goal. Before long, you'll have a record of all of your wins - and you'll likely realize they're not as small as they seemed.
Want to become more creative? Use your journaling to tap into your creativity:
Each morning, write out all the loose thoughts that are in your brain. We can't be creative when we're trying to remember all the things. Writing them down frees up brain space for creativity.
Use journal prompts. A journal prompt is an idea, often phrased as a question, of something to write about. I always include journal prompts in this newsletter, and you can really find journal prompts anywhere. I'll link below to a collection of journal prompts if you're looking for this type of resource.
Pull in your art skills - no one says a journal has to be all writing - include drawings, photos, collages, paintings, whatever helps you get your thoughts and feelings on the page.
Want help figuring out the best way for you to journal? Book a call with me at the link below and we can talk about creating a custom journaling plan just for you.
Weekly Journal Prompts:
Use these prompts as written or as inspiration to uncover what you need in your life this week.
How fun is your life?
Are you able to find moments of fun and joy every day?
How can you incorporate more fun in to your life?
How would it feel to allow yourself more fun?
One Journaling Idea I Love:
Quote Journaling
Find a quote you love, capture it in your journal, and reflect on what it means to you.
This is a great way to synthesize what you're learning, and to preserve moments in our experience.
Need a place to start? Try this one:
“Joy does not simply happen to us. We have to choose joy and keep choosing it every day.”
- Henri J.M. Nouwen
Where You Can Find Me:
I’m giving a workshop for the Harvard Ed Portal today - Monday, 7/25 at 11am Eastern. The topic: Why Journaling Should be Part of Your Job Search Process. Register here for this free workshop.
I share journal related content on LinkedIn every day by 8 am Eastern. Visit me there for stories, journaling ideas, and more!
I have a website! Visit me at GoodThingsComeToThoseWhoJournal.com
I’m always reachable by email.
My teenagers are doing their best to avoid me on TikTok…
Happy Journaling!