Creating a Daily Journaling Habit.

Journal writing, when it becomes a ritual for transformation, is not only life-changing but life-expanding.

 

Intro

We all know the benefits of journaling are endless; reduces stress/anxiety, improves sleep, better understanding of your emotions & thoughts, helps you manage and control your thoughts, time for yourself and so on. Journaling is now my favourite escapism. It is something I look forward to doing every day. I learnt how to build new habits, by starting small but being consistent every single day. I struggled with journaling in the beginning. I didn’t know if I was doing it right and I didn’t know what to write about. By using the book Atomic Habits. It is all about finding what works best for you which could be for example using the same 3 journal prompts every morning and free writing any thoughts you need to let go of in the morning or before you go to sleep. My best advice is to do what feels right for you and stay consistent. It’s a ritual worth the time.

 

What is journaling?

Journaling is a written account of your thoughts and feelings as you navigate everyday life. The beauty of journaling is that there’s no right or wrong way to do it. It’s a deeply personal experience that can take many forms. One day, journaling could look like a diary entry. The next day it can be a list of things that bring you joy or a list of goals you want to achieve. Developing a journaling habit can help you work through your emotions, especially when you’re feeling anxious or sad. It can also help you grow, become more self-aware, and gain meaningful insights. For these reasons, journaling is one of the best self-improvement tools. Journaling is a habit. It’s not a hobby for when you’re feeling great or have the luxury of time. It’s a habit you develop that you actually need most when you’re feeling anxious, hurried or just not in the mood. And you don’t have to beat yourself up whenever you fall short of writing daily. Journaling can also be a check-in tool. There are seasons in your life when you feel balanced and motivated – and you’ve got your priorities straight. And other times you’re stressed and wonder what it’s all for. But the value of journaling comes through when you stick with it despite the ups and downs. A journal is more than a notebook. It’s a survival tool, a meditation practice, and a record of a life, all in one.

 

Benefits of journaling

Improves mental well-being

One way to deal with intense emotions and uncertainty during difficult times is to find a healthy outlet for them in the form of a journal. Journaling is proven to have a positive effect on mental health and reduce the effects of anxiety and depression.

 

Strengthens the immune system and recovery time

You’ve likely heard the expression, “An apple a day keeps the doctor away.” Well, it turns out journaling can have the same effect. Not only is journaling linked to long-term decreases in health problems, but it also helps you heal faster. 

 

Gives you a place to express gratitude

One of the best ways to express gratitude is by keeping a gratitude journal and writing down things you’re thankful for. Gratitude is proven to activate areas of the brain that are connected to positive emotions. Feeling grateful also overpowers negative emotions, boosts optimism, and makes you more compassionate.

 

Helps you work through challenges

Journaling is proven to help people heal past wounds and challenging experiences. Writing increased participants’ resilience and decreased stress.

 

Helps you set and accomplish goals

One of the most effective ways to achieve your goals is to write them down. Putting your goals on paper helps you visualise them more clearly. Visualisation is a powerful technique. It involves imagining that what you want to achieve is already yours. People who write down their goals have a higher chance of accomplishing them when compared to those that don’t.

 

The importance of journaling

The only way to reap all the rewards that come with journaling is to be consistent. This means making journal entries a daily habit rather than an occasional hobby. Writing daily is a powerful way to do inner work. It can lead to insights and breakthroughs and help you process difficult emotions and situations. Learning how to write a journal is also a great mindfulness practice because it helps you focus on the present moment. Being present without worrying about the past or future is a very calming and peaceful feeling that relaxes the mind and body. The calming effects of daily journaling can also help treat emotional exhaustion. For example, incorporating 20 minutes of journaling into your nighttime routine can help you unload heavy feelings of stress before bed. 

 

Tips on how to start journaling (and make it a habit)

Find the journaling techniques that work for you: Many people prefer keeping a paper journal because it helps them develop and express ideas more clearly. But putting pen to paper isn’t the only way to journal. When you first begin writing, it’s important to find the method that works best for you. Say you prefer handwriting, but you get a burst of inspiration during your morning commute to work, you can use the notes app on your phone to jot down your thoughts before you forget them.

 

Let go of judgments (write for your eyes only): There’s no right or wrong way to journal. When you’re writing, it’s important to practise self-compassion and leave your inner critic at the door. Journaling is a judgement-free zone. Don’t worry about things like grammar or spelling. You’re writing for your eyes only, not for an audience. When you’re self-critical or afraid someone will read your journal, you tend to censor yourself and be less authentic and honest. Journaling is wonderful therapy but it’s difficult to write honestly unless your journal is absolutely private. When you write in hope (or fear) that others will read your words, it becomes harder to write truthfully and express your real emotions. You won’t write for self-awareness but to impress others or to prove a point. Keep your journal in a secure place. And if you’re still worried that others will stumble upon it, then find a hiding space or use a laptop protected with a password.

 

Start small and keep expectations realistic: When you first begin journaling, don’t expect to write pages upon pages filled with insightful thoughts. Having unrealistic expectations can actually discourage you from continuing your journaling practice because you don’t immediately see progress. Like any other habit, you need to set realistic goals and take baby steps in order to see results. When 10 minutes of meditation felt like too much and I had problems keeping still, I cut it down to 5 minutes. It doesn’t matter whether you write a single line or three pages – what matters in the beginning is that you form a habit. Make journaling a part of your daily life and anchor it to another habit – like your morning coffee or your evening washing up. And get that journaling in there until it becomes routine and automatic and until you’re no longer fighting with yourself about how badly or well you’re doing it.

 

There is no right or wrong way to journal: Some people love using journal prompts, others prefer to free write whatever comes to mind. There is no right way to journal, as long as you are getting some thoughts down on paper you will feel the benefits!

 

Find a journal you love: I personally can write on anything but for some, there is nothing better than finding a good notebook with nice pages, and finding a pen that writes well and smoothly. Some people also use apps or their notes section on their phone to journal.

 

Make it a part of your daily routine: It’s easy to write on days when you’re feeling inspired and motivated. But what about when you’re not? Creating a writing routine and scheduling journaling time can help you stay on track, even on days when you’re feeling uninspired. For example, you can set time aside every morning after breakfast or every evening before bed, even if it’s just for five to ten minutes. This time blocking method allows you to prioritize journaling and incorporate it into your schedule.

 

Journal about anything that comes to mind: When it comes to what you want to write about, the possibilities are limitless. You can write about your day, your thoughts and emotions, or something that inspired you. You can also use it as an outlet to release heavy emotions like anger, frustration, or sadness. Putting these feelings down on paper can free you from having them lingering in your mind. This stream-of-consciousness writing is therapeutic. It can help process emotions, gain clarity, and unlock your creative side.

 

Use journal prompts: There will be days when you’re staring at your journal and have no idea what to write about. Don’t fret — there are countless journaling prompts online that can help you overcome your writer’s block. Here’s a list of things to journal about on the days you feel blocked:

• A list of things and people you’re grateful for
• A recent situation that challenged you
• An (unsent) letter to someone in your life
• Small things that bring you joy throughout the day
• The best decision you’ve ever made 
• Daily positive affirmations

 

Get creative: Don’t be afraid to express yourself and be creative. Journal writing isn’t just prose. It can be poetry, sketching, art, lyrics, or anything else that allows you to express yourself.  

 

Try a new environment: A different setting gets my senses going and inspires thoughts. If you’re feeling uninspired, then change your surroundings. Grab a chair in your garden and journal from there. There’s no right time and place for journaling – it’s about finding whatever works for you.

 

What if I get a mental block?: Write about gratitude. Writing about gratitude will lift your spirits and get your thoughts flowing again on the days you’re tired or filled with self-doubt. This positive energy is downright invigorating.  And it doesn’t have to be complicated. Start with what’s in front of you – your laptop, journal or your morning coffee. Then describe your emotions in detail. Instead of trying to fill up a page with all the things you’re grateful for, try focusing on a few and really let yourself feel the emotion of gratitude. Gratitude journaling can be life-changing when it’s used in difficult situations or downright irritating relationships. Ask yourself, despite all the bad, what can you learn from a difficult day? Writing about a variety of topics and prompts keeps your journaling fresh and interesting. Keep a list of journaling prompts ready to go in your notebook or in a word doc for the days you’re at a loss for words. Pinterest is a gold mine for journaling prompts for any mood and occasion. Create a board for your journaling and gather some prompts – or if you’re not on Pinterest then take some screenshots to have handy.

 

Track your journaling: We humans love to make a chain of habits and we hate to see it break. You can use for example a habit tracking app to mark off each day when you have journaled, even it if was just for 5 minutes. It’s so satisfying psychologically to see those marks add up to a streak. And on the days when you are not in the mood to journal, you will open it up just for 5 minutes for the sake of keeping that habit streak going. Very often once you are past those 5 minutes, you will find yourself wanting to keep going. And that’s the beauty of journaling. It’s not about willpower but about forming a small daily habit that you’ll eventually think less about. Journaling becomes as routine as brushing your teeth.

 

Keep a journal handy in your bag: An additional journal kept in your bag is useful whenever you’re in a waiting room, a traffic jam or any situation with time on your hands. A journal can also be a great substitute for phone scrolling. Whenever you find yourself restless and reaching for your phone, pull out your journal instead. If you’re intimidated to write in your journal in public, then don’t worry. It gets easier with time. 

 

Make journaling a pleasure: Journaling should be a pleasure and a treat – not a chore you knock off your daily list. Invest in a fountain pen to make your writing flow like silk. Make your favourite tea or coffee and settle back in a comfortable corner or turn on your favourite playlist. You’ll begin to associate these little indulgences with journaling and they’ll make your writing time a real pleasure. 

 

Analyse what isn’t working: What do you hope to get from journaling? Identify your goals and then look back at your journal to evaluate if you achieved what you wanted. Or try journaling about your journaling. Do you feel bored and dread those 15 minutes of writing, or do you look forward to it? Be mindful of your emotions and how journaling is making you feel. Do you feel energised at the end of a journaling session, or just relief that it’s over? If journaling is not working for you and bringing you results, then it won’t be easy to maintain your daily journaling habit. Make time to look at what isn’t working and experiment to find what journaling technique works best. Is it time to try a new technique or to switch from laptop to paper? Does journaling in the morning or evening work better for you? 

 

Use your journal for stress management: Journaling has been called the most effective form of therapy – and it’s absolutely free, too. Whenever you’re feeling frazzled, overwhelmed or just anxious, there’s nothing like pouring your frustrations out into a journal for some catharsis. Once you fill up a page or two, you’ll gain some much-needed distance from your troubles. You’ll probably realize things aren’t as bad as they seem and you might even see that silver lining. And once you’re done, let your entry sit for a few days and read it back later. You’ll begin to realize that your daily frustrations are rarely worth stressing over.

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