For anyone who wants to dive into their subconscious and find out what’s lurking there, journaling can uncover quite a bit. For those who have suffered trauma, illness, or loss and would like to process what they’ve been through, journaling can heal. And anyone who has struggled with mindfulness and being present, journaling might be the answer. These are just a few of the reasons why journaling is important.
The truth is: journaling is for everyone. Journaling is great even for those who were told they can’t write, or who have felt they’re no good at it ever since high school English. In fact, journaling is astoundingly good for you. Journaling is a method of laying out the contents of our mind in a meaningful and manageable way. It doesn’t have to include a thesis or even full sentences. There are no rules: it’s however you enjoy expressing yourself and reflecting on your life. There are multiple types of journaling, including bullet journals, visual journals, dream journals, and impromptu memoirs.
The Benefits of Journaling
Take a moment to consider all of the things going on in your life. Right now. Seriously, try to compile all that you’re experiencing, all the thoughts, emotions and sensations at this point in time, as well as all your relationships, your work, your hobbies and interests.
It’s impossible to conceptualize everything that we encounter, everything that makes us tick, and everything that moves us or inspires us. Yet, we are pulled through our day by all the data that we engage with. We are moved to make decisions and take action based on all of the elements that seem to drift in, or else smack us on the head. Without a consistent practice of recording and reflecting on our lives, life can overwhelm us, take us totally by surprise, make us frantic with worry or anticipation.
Writing is a meditation through our daily struggles and triumphs. It keeps us humble, and reminds us that we are still learning. It lays down a timeline of behavior and thought patterns that we may not have been aware of before. Furthermore, it empowers us to discern what will be best based on what we have learned through thorough exploration of our past responses. In short, writing is a simple mindfulness practice that requires neither prior training nor intense dedication. It comes naturally to us because words come naturally to us.
Writing can open the doors to worlds of creativity and passion. All the stories, memories, and novel ideas floating around in our head come to rest on the page. The fun and energizing thoughts we have can find their place in our journal. The goals, the plans, and the anticipations are all welcome. More than that, we come to realize that we do have something to share. Journaling is important because each of us has access to profound insights to share, even if we are our only audience.
Why Should I Journal?
We’ve all heard that words are cheap, but maybe we should rethink that and say instead that words are inexpensive. It is perhaps the most inexpensive practice of self-care we can incorporate into our lives. Writing is a practice of self-love and self-determination as it frees us from those pesky defeatist thoughts that swirl around in our minds. Writing with a guided journal can greatly improve our results because it gives us focus and consideration. Use your journal as an asylum away from ordinary life. Use it as a meditation.
I have personally never been able to meditate for longer than a few minutes and that’s fine. I just put a pen in my hand and let it roll around on the page. That is my meditation. My thoughts slow, my breathing slows, my hands are happy and busy. It’s the perfect combination for anyone who finds themselves doodling during phone calls, or writing poetry on receipt paper.
Again, there is no word limit or time limit. The only thing I’d suggest is that you date your journal because it’s extremely beneficial to have a timeline for future reference. This is especially true for anyone facing depression, PTSD, bipolarism, anxiety, or grief. You may find a sequence of improvement, but you may also catch when you’re slipping.
Different Types of Journals
Bullet journals
Bullet journals are a simple means of organizing our life through task management and short-hand schedules on a monthly and six-month rotation. They are great for busy people who still want to keep track of what’s going on in their lives. If you find your days sort of blend together and you can’t remember where you were even a week ago, this journal is great for you.
Visual journals
Visual journals are a means for artistic types to express themselves through images, poetry, quotes, collage etc. They don’t have to have a linear flow or even a temporal one, you can use this journal for self-expression and for inspiration for larger future projects.
Dream journals
Dream journals are my personal favorite. If you’re like me, and you have extraordinarily vivid dreams, you can write them down as part of your lucid dreaming practice. Dream journals are also useful for anyone who receives messages in their dreams. For example, if you often dream about failure in the workplace, you can look back to see when those dreams began and find out what happened at work that may be causing you extra stress. Use that information to either ask for support or perhaps step back from those stressful projects.
The impromptu memoir
These journals are what I’d call the classic journal type. It’s our means of laying out the day or the week or the month (if it’s been a while since you wrote) and it’s the best way to keep track of our patterns of thought, digest our past, and plan and execute future goals. Most importantly, we can discover portions of our psyche that otherwise feel distant and unreachable.
Regardless of what your journal looks like, your commitment to expression and reflection will pay off in the long run as you gain a better understanding of who you are and what you want to do with your time on this planet.
The Mindset of a Writer
When we begin to journal, we have to have an open mind, that is, a mind that neither judges nor discounts what we write. We have to be willing to spill the beans as it were, without fear of our own criticisms. If we begin with the belief that our ideas, our memories, or our feelings are unimportant, or flawed in some way, then there is an instant struggle within our own mind. We second guess ourselves. We scratch out lines or rip out entire pages.
Instead, we want to allow whatever comes to mind to rest on the paper. We want to allow ourselves the courage it takes to speak our truth in a safe space. Remember, paper can always be burned at a later date, so writing without inhibition and without prejudice frees us to explore untapped wisdom that has waited, sometimes for years, to pour forth.
Requirements for Journaling
A place to write
Having a quiet, relaxing room can mean the difference between a rushed journal entry and a longer, more thorough contemplation. Find a park bench on a sunny street, or an armchair in your living room. Set yourself up for success by wearing earbuds and listening to music, or otherwise tuning out all noises and distractions.
A space to write
Many of us have had a journal or two or three hundred in our life times. It’s nice to have something with a cover that we find appealing and that is small enough to carry around, or large enough for us to actually be able to read what we wrote. There really is no obligation though. A simple duotang with lined paper can suffice. Even a laptop or a cellphone with an app for keeping memos will work. Find an option that fits with your lifestyle and aesthetic so that you are more likely to continue with your practice over the long run.
A purpose
This is not to say that everything you write needs to be purposeful, only that you need to have a purpose for keeping a journal. Without a goal, we often lose our motivation and that floral diary just sits on our bedside table to collect dust. Set time aside for writing, if you want to commit to it, but you have a busy schedule, make it the first thing you do when you wake up. Before you even pull back the covers, write a few lines, or answer one of the prompts from our One Year to Climb the Mountain series. Make writing meaningful to yourself by asking yourself, How am I benefiting my life with my daily practice?
Where can I find out more about journaling?
This site aims to be a resource for all things journaling. As it evolves, we’ll have more and more ideas and information for you. This site is only one resource however. There are many books written about journaling and there are many guided journals on the market as well. Here are a few of my personal favorites:
The Artist’s Way by Julia Cameron
Cameron has developed a twelve week program to help her readers unblock their creativity and recenter their minds. This book is just one of many by the author. If you are looking for a path towards your aspirations and goals, then look no further. This book includes a morning practice, space for streams of thought, as well as exercises and prompts to set your pen flying. I like the format of this book because it is structured enough for you to see results, but fluid enough for you to feel free to fill the pages however you see fit. The change is within and it begins with the simple desire to open up to your inner artist.
Becoming: A Guided Journal for Discovering Your Voice by Michelle Obama
This book is a phenomenal opportunity for self-discovery. It is the companion book for Michelle Obama’s Becoming. If you haven’t read her biography, I highly recommend it as well. It isn’t obligatory, but it certainly adds context and of course, value. The former first lady has an incredible message for her readers. She expresses that, “There’s power in allowing yourself to be known and heard, in owning your unique story, in using your authentic voice.” Take the time to answer the questions in her guided journal and read the wonderful quotes. The process enables one to access profound clarity and self-assurance.
Start Where you Are by Meera Lee Patel
For the highly-creative person, looking for a space that is more than just a blank page, I recommend this exquisite little journal. It is colourful, provoking, and fun to explore. Meera Lee Patel encourages honesty and discovery and promises that this book will serve as a mirror for those with the bravery to fill it with their intimate responses. Each page has a unique quote or question, as well as a unique space for writing. For example, you may be writing on the back of a cat, or filling in a triangle. There are prompts on all sorts of topics, some uncomfortable, but deeply meaningful and heart-opening.
Final Thoughts
In conclusion, journaling is a simple yet powerful tool that can bring numerous benefits to our mental and emotional well-being. It allows us to reflect on our thoughts, emotions, and experiences, helping us gain clarity, reduce stress, and improve our mental health. Journaling can also boost our creativity, increase self-awareness, and provide a safe outlet for self-expression. So, why not give it a try and see how it can positively impact your life? Start small, set aside some time each day or week to journal, and see how it transforms you from the inside out.