Resilient Reflections: How to Start Journalling
How to Start Journaling
How do you start journaling? There have been lots of different methods put forward by various authors, therapists and self-help gurus. You can also find plenty of writing prompts in books, apps and online to help you begin exploring your experiences and emotions.
Some people prefer to write in a paper journal/book, while others find that keeping a document on the computer is easier. Choose whichever option appeals to you most and helps you stay consistent, whether that means journaling daily, weekly, or somewhere in between.
One way to make journaling a part of your daily life is to “anchor it” to another habit you already have, such as drinking coffee in the morning or getting into bed at night.
Here are some of the most popular types of journaling practices, each with its own unique twist:
Expressive Writing — Write continuously for 20 minutes about your deepest thoughts and emotions. Feel free to touch upon memories of childhood, past relationships, your career or whatever else comes to mind. Try to do this for at least four days in a row at first to begin gaining insight, then at least a couple times a week.
“Morning Pages” — This is a daily journaling practice that originated in the popular self-help book, “The Artist’s Way.” You do this type of writing first thing in the morning by completing three, single-sided, 8.5-x-11 pages of paper with whatever thoughts come to mind, in any order. This should take about 30 minutes or potentially even less the more you do it.
Bullet Journaling — This type of writing has been described as equal parts day planner, diary, and written meditation. It was created by a designer named Ryder Carroll and is intended to help organize your life. You create sections to log your daily to-do’s, monthly calendar, notes, long-term wants and goals. Entries are tagged with bullet points, dashes and other graphics to help keep you accountable.
Gratitude Journaling — This method involves writing down things that you are grateful for, ideally every day. You can choose how many to write depending on your level of commitment, such as five to 10 things daily. It’s best to switch up the things you jot down and write in detail, which helps it to be more impactful. To stay consistent, choose a time of day to complete your entries, such as before bed or first thing in the morning.
Other ways to use a journal include writing:
angry letters that you don’t intend to send but help you vent
letters of gratitude that you do intend to share
to-do lists that describe steps you can take to reach your goals
lists of meaningful quotes or passages
Tips and Prompts
The Center for Journal Therapy website recommends keeping the acronym WRITE in mind when journaling:
W – What do you want to write about? Think about what is going on in your life currently.
R – Review or reflect on it. Take a few moments to be still, calm your breath and focus.
I – Investigate your thoughts and feelings through your writing, which can help you to keep going deeper.
T – Time yourself to ensure that you write for at least five minutes.
E – Exit strategically and with introspection. Read what you have written, and take a moment to reflect on it.
