Journaling is a common goal I encourage my clients to consider because of its many benefits. Journaling is self-reflective writing focusing on personal reactions, thoughts, emotions, and life experiences. Committing to a routine journaling practice can support one's mental health, emotional awareness, and self-wisdom. The introspection process of journaling provides a safe and private space to consider inner experiences.
When I first began journaling, I made a point to make it an exciting self-care activity by purchasing a unique notebook with blank pages and a colourful set of pens to encourage handwriting. Yet, some notebooks have journal prompts for those who want support in their reflections. Additionally, individuals may consider digital outlets such as apps on their phones or a folder on their laptops. Next, I picked a specific time of the week to let out my thoughts. Journaling daily or three to five times a week is recommended, but refrain from feeling pressured to write every day. Journaling is a subjective experience, so one should consider a period that aligns with their schedule. For instance, journaling on weekday mornings can be a peaceful and reflective time for early risers. However, the weekend evenings worked best for me as this time helped me process the week and wind down before bed.
I made a point to set my environment to make journaling relaxing rather than a chore. For some, this might entail decluttering the space, cozying up in a warm blanket, having a cup of tea and/or diffusing essential oils. My journaling ritual begins with lighting a nice-smelling candle and listening to my favourite French pianist, Sofiane Parmart. The soothing effects of the candle scent and piano set the tone for my journaling. It ensured a calming atmosphere for me to explore my inner thoughts.
My first journal entry acknowledged my apprehension about writing; I doubted I had anything to write about. To my surprise, my entry turned into 3 pages of word vomit expressing my internal dialogue. It felt great! This emotional release encouraged me to explore different ways to journal and find methods that suit me best. Over 2 years, my journal entries included:
Recording what took place throughout my day
Recalling significant events in my life, how I was impacted and what I learnt
Exploring my personal beliefs and values
Acknowledging my physical, emotional and mental experience of the moment
Sharing private thoughts and secrets
Writing a letter to my inner child
Reflecting on what I am grateful for
Setting Intentions for the New Year
Manifesting future goals
My favourite part of journaling is incorporating a positive affirmation at the end of each entry, such as a good wish for myself or stating a personal strength. Doing so allowed me space where some entries uncovered my adverse reactions yet still ended on a positive or hopeful note. Remember, there is no one-size-fits-all approach to journaling; some entries may be short and simple, while others offer an in-depth personal understanding. Over time, by reading my journal entries, I could track my mood, acknowledge my progress and gain mental clarity. From my experience, journaling can be adjusted to meet the unique needs of any individual, even those who believe they do not have much to write about. The most important tip is to carry a non-judgemental attitude, which does not fuss over grammar and spelling but allows for the free flow of self-reflective writing.