Until recently, my journal and I were nothing more than acquaintances who would give an obligatory nod or “hello” when we happened to cross paths. It would sit on my desk, my nightstand, and my kitchen countertop (my attempt for it to be more visible), staring back at my face, begging me not to fill its pages. My writing was inconsistent and surface-level when I did put pen and paper down. When I discovered (and started to write) manifestation journaling, it changed everything. Now it’s the anchor to my day—a part of my daily routine to ground me and work through any anxiety.
A shiny new journal is a great way to get back into journaling when things feel stale. After all, it’s a blank canvas with endless possibilities. But if you’re new to journaling, it can be daunting and leave you asking, “Where do I start?” and “What do I write about?” The good news is that there’s no right or wrong way to journal. It’s enough to find what works for you and then stick with it on a regular basis. Keep reading for a beginner’s guide to journaling. Welcome to Journaling 101. You’re going to want to take notes.
How do you start?
1. Determine your “why”
ICYMI: Journaling is experiencing a revival. From alleviating stress to managing anxiety, I’d be hard-pressed to find someone who has tried it and would not recommend it for its many benefits and uses. Maybe you’re on the hunt for a new creative outlet or looking to switch up your self-care routine. Perhaps you are looking for a way to explore your feelings or work through limiting beliefs. Knowing why you’re jumping on the journaling train will help motivate you and stay committed to it. And once you’ve dialed in your purpose, your journaling experience will have a much more clear path.
2. Select your vehicle
There’s something about the power of writing by hand that helps us learn and retain facts, process emotions, and hold ourselves accountable to achieving our goals. That said, there’s no rule that says a journal has to be in the form of a notebook. Let’s be real: We all live on our laptops and phones and could type and text our thoughts in our sleep. In other words: If you are using a digital medium like a journaling application, Google Docs, or your phone’s recording feature, it is more convenient to use and more effective. YourPractice writing. If using a pen and paper is your choice, find a prompted journal or a pretty blank journal you’d want to see out on your desk. Bottom line: Choose the journaling method that is most suitable for you and your life.
What to journal
Throw out any preconceived notions that what you write has to sound good—let alone be profound—and check your inner critic at the door (she’s not welcomed here!). You can just pick up your pen, turn off your editing mode, and let your thoughts flow. Remember that journaling is an individual journey, free from judgments. It’s easier said than done. These prompts will help you get started. There are also five journaling methods that go hand-inhand.
1. Gratitude journaling: “What are three things you’re grateful for today?”
It’s no surprise that expressing gratitude has been shown to heighten overall well-being, and gratitude journaling is an easy and effective way to make it part of your daily regimen. Don’t overthink it: Jot down the first three things that come to mind, no matter how seemingly trivial they may be. It can be the matcha latte you treated yourself to, your partner for surprising you with flowers just ’cause, the stranger at the grocery store who paid you a compliment, or your dog who never left your side when you were in bed all day with a cold.
2. Future-self journaling: “In five years, I am…”
Do you ever wonder what the future holds for you? You were connecting to your future self, whether you realized it or not. Future-self journaling is based on reflecting on your current self and setting goals to become the best version. Take a look at your life five years in the future and be realistic about what you will achieve. What are you doing now? What are you wearing? Where are your clothes? Who are your friends? You can take one step closer towards becoming the person you imagine today.
3. Manifestation journaling: “What is no longer serving you?”
We all hold on to things, people, places, thoughts, and behaviors, regardless of whether we intend to. By putting down what’s no longer serving you on a page, you’re identifying areas of your life that are draining your energy, making a conscious decision to let them go, and releasing their hold on you and your life. By actively letting go of your attachments, it makes room for new relationships and opportunities that offer value to you and align with your desires.
4. Bullet journaling: “List actions or habits you can start committing to next month for a happier and fuller life”
One of the best parts of journaling is that it’s a personal experience and you can make it what you want. Bullet journaling takes it to another level—the sky is the limit. Whether it’s daily habits, financial goals, body positive affirmations, people you want to connect with, meal planning, sleep, or mood, your journal is for tracking what’s important to you and you alone. So if it’s working out four times a week that you want to crush in June (anyone else in an exercise funk?Put it on paper. Not only will it help you track your progress, but it will also help you to stay accountable.
5. Mood journaling: “What are you feeling and why?”
Being in touch with your emotions can be a powerful trait to have. Enter: mood journaling. You can name and take note of your emotions (e.g. You can identify your emotions (e.g., angry, sad, happy or mixed), and then give yourself time to process them. Understanding where your emotions come from requires that you look inside and be honest. You may not need every negative emotion to be overcome, but writing it down can help you find productive ways to deal with it.
How to make it a daily habit
Each year, we make resolutions. We are reminded that it takes repetition to keep them. According to a study published in the European Journal of Social PsychologyIt takes an average of 66 days to establish a new habit. With that in mind, consider writing entries regularly, whether that’s every day, every other day, or once a week. What time is best to journal? That’s for you to experiment with and decide. For a few days, try writing your thoughts on paper first thing every morning. If that doesn’t feel right, crack open your journal at night or any time you feel compelled to.
No matter what consistency you choose, set a goal for your journal that you can keep up with. But don’t beat yourself up if you miss a few days or weeks (life happens). You don’t have to stick to a schedule to journal. Write when you feel excited, or if you have nagging questions. Journaling shouldn’t feel forced or burdensome.
Source: The Every Girl