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Tips for incorporating journaling into your week


In this blog post, I want to talk about journaling. 


Journaling isn't just about writing down your daily activities or venting about your problems. It's a powerful tool that can help you gain insight into your thoughts, feelings, and behaviours. 





Plus, it's a great way to practice self-care and make time for yourself in the midst of a busy week. If you are someone who hasn’t journaled before, you may feel that it’s something that will take too much of your time, make you feel too vulnerable or that you wouldn’t know what to write. These are all valid thoughts but I’m here to teach you a few simple tricks to help you incorporate journaling into your week. 







What is journaling 

Journaling is a term used to describe a process of recording your thoughts or feelings, events that happen in your life or ideas and plans.


Benefits of journaling
Journaling can be a tool for:

    • Working through emotions: We all have emotions, and sometimes they can be overwhelming. One of the best ways to work through your emotions is to take time to feel them and figure out what they mean. It’s okay to cry, scream, or even just sit with your feelings. Remember that your emotions are valid, and you have the power to control how you react to them. Use your journal as a tool to express and process each emotion. 
    • Getting organised: Being organised can help reduce stress and give you a sense of control. Start by making a to-do list and prioritising tasks. This can help you feel less overwhelmed and make it easier to focus on what’s important. Don’t be afraid to delegate tasks or ask for help when needed. Remember, it’s okay to not do everything yourself. Capture all your to-do lists and appointments in your journal and stay on top of the things you need to.
    • Goal setting: Setting goals can give you direction and motivation. Start by thinking about what you want to achieve and breaking it down into smaller, achievable steps. Make sure your goals are specific, measurable, and realistic. Celebrate your progress along the way, and don’t be afraid to adjust your goals if needed. Add a vision board or add your intended goals each week to your journal, you’ll be surprised what you can achieve when you stay accountable. 
    • Being creative: Creativity can be a great way to reduce stress and express yourself. Whether it’s painting, writing, or dancing, find a creative outlet that works for you. Don’t worry about whether you’re “good” at it or not. The important thing is to have fun and let your creativity flow. Your journal is a great place to be creative, you can use unique journal prompts or spice things up with gel pens or stickers. You can add any embellishments you like in your journal, it’s a personal space just for you. 
    • Stress reduction: Stress is a part of life, but there are things you can do to manage it. Try relaxation techniques like deep breathing, meditation, or yoga. Using your journal to take note of your feeling and process them is a great way to reduce stress. 
    • Referring back to your thoughts or ideas: Writing down your thoughts and ideas can be a great way to keep track of them. Use a journal or notebook to jot down your ideas, or use a note-taking app on your phone. This can help you stay organised and remember important information.
    • Visualising your dreams: Visualisation can be a powerful tool for achieving your goals. Take some time to imagine what your life would look like if you achieved your dreams. This can help motivate you and keep you focused on your goals.
    • Aiding in better sleep (you won’t be stirring over your thoughts at night): Getting enough sleep is essential for your mental and physical health. To aid in better sleep, create a relaxing bedtime routine. This could include taking a warm bath, using mindfulness practices and writing in your journal. If you find yourself stirring over your thoughts at night, try writing them down before bed to help clear your mind.




Types of journaling 

  • Writing journals (collect stories)
  • Bullet Journal (is a blank notebook for you to create pages that fit you) 
  • Dream Journal (collect your dreams - those that you have when your sleeping or you future desires) 
  • Food Journal (record what you eat and when - usually used in collaboration with weight loss) 
  • Travel Journal (record where you’ve been) 
  • Art Journal (a notebook filled with pieces you’ve created)
  • Prayer Journal (capture spiritual scriptures or your prayers)
  • Reading Journal (collate the books you’ve read) 
  • Gratitude journal (list the things you are grateful for)
  • Project journal (details projects you are undertaking) 
  • Workout journal (a notebook full of workouts you’d like to try or a schedule of your favourite workout routines) 
  • Idea journal (write everything you think of doing) 
  • Pregnancy journal (collect your milestones, feelings and plans throughout pregnancy)
  • Poetry journal (collect all your poems, the ones you write or the ones you love) 
  • Morning pages (a notebook with pages you like to complete everyday) 
  • Stream of consciousness journal (a messy notebook where you can scribble anything down) 
  • Self reflection journal (a notebook you can be the most vulnerable) 

Journal prompts 

A lot of people who journal will use prompts within their journal.  Journal prompts are questions you can use within your journal, to help you put pen to paper and to help you answer questions about yourself or your life. They can be different every day or you could use the same ones all the time. My favourite daily prompts are: 

  • Three things I value about myself are...
  • Five things I am grateful for today....
  • I feel like myself when....
  • Today I put off....
  • Today I get to.... 


You will find more journal prompts below.




Tips to start journaling

  • Find the right space to write
Only you can know what will work for you. Do you prefer a quiet space or can you write when others are around.
  • Choose a time
You may be a morning person or a night person or a once a week or month person.
  • Buy a physical journal or choose an online application
Some people prefer pen and paper whereas others will choose to write on their phone or computer.
  • Ask yourself questions
You can use prompts designed to get you thinking or you can come up with your own
  • Dive in and start writing
Staring at a blank page can be so confronting, just start writing, anything!
  • Time yourself
You can set yourself a time you will allocate and see what you write in that time



Everyone journals for different reasons, find what works for you. 



What should I do if I can’t keep a journaling Routine?

As someone who has struggled with keeping up with my own journaling routine, I totally get where you're coming from. Journaling can be a great tool for self-growth and self-discovery, but it can also be tough to stick to. Here are some tips that have helped me when I find myself falling off my routine:

  1. Set a regular time for journaling. Just like with any habit, consistency is key. Try to carve out a specific time each day (or each week, if that works better for you) when you can sit down with your journal and reflect. Maybe it's first thing in the morning, or maybe it's right before bed. Whatever time you choose, make it a regular part of your routine.
  2. Mix things up. If you're finding yourself getting bored with your journaling routine, try switching things up a bit. Maybe try writing in a different format (like bullet journaling or free writing), or experiment with different prompts or themes. You could even try incorporating some art or doodles into your journal entries.
  3. Be kind to yourself. Remember, journaling is supposed to be a tool for self-growth and self-discovery, not a chore. If you miss a day (or a few days), don't beat yourself up about it. Just pick up where you left off and keep going.
  4. Find an accountability partner. If you're really struggling to stay motivated, consider finding a friend or family member who can help keep you accountable. Maybe you could even start a journaling club or group with some like-minded individuals.

I hope these tips help you as much as they've helped me! Remember, journaling is a journey, not a destination. Keep at it, and you'll be amazed at the insights and growth you'll experience along the way.








Journal prompts:

Here are 20 journal prompts that anyone could use to kickstart their self-discovery journey:

  1. What are three things that make me happy and why?
  2. What is something I'm currently struggling with and how can I work through it?
  3. What is my biggest fear and how can I overcome it?
  4. What is something I'm proud of and why?
  5. What are three things I'm grateful for today?
  6. What is a limiting belief I have about myself and how can I challenge it?
  7. What is something I've been avoiding and why?
  8. What is something I'm currently learning and how is it impacting me?
  9. What is a goal I have for myself and how can I work towards achieving it?
  10. What is a recent accomplishment I've achieved and how did it make me feel?
  11. What is a mistake I've made and what did I learn from it?
  12. What is something I want to let go of and why?
  13. What is something I've been putting off and why?
  14. What is a habit I want to change and how can I do so?
  15. What is something I want to learn more about and why?
  16. What is a relationship in my life that needs attention and why?
  17. What is a mantra or affirmation I can repeat to myself when I'm feeling down?
  18. What is something I need to forgive myself for and why?
  19. What is a place I'd like to visit someday and why?
  20. What is something I'm looking forward to in the near future and why?



Using journal prompt cards:

I have found that journal prompts are an incredibly helpful tool for self-care and self-discovery. Journal prompt cards are basically a set of cards that contain thought-provoking questions and prompts designed to help people reflect on their thoughts, emotions, and experiences. I have designed a range of journal prompt cards and have them available for free in my resource library, why don't you go and check them out. 

Using journal prompts cards is a great way to incorporate journaling into your daily routine. These cards are designed to provide you with a range of prompts and questions to choose from, making it easy to get started. You can either shuffle the deck and choose a random card each day or select one that resonates with you in the moment. Using prompt cards is a great way to expand your journal prompts without purchasing a guided journal. You can simply use any blank journal you already have at home. 

When it comes to using journal prompts cards, the key is to make it a habit. Try to set aside a few minutes each day to sit down with your card and reflect on the prompt. You might find it helpful to use the same time and place each day to create a sense of routine.




Finding a guided promoted journal:

Of course you can continue to use your favourite journal or notebook and find new and unique journal prompts to help you fill the pages or you can find a guided prompted journal. I highly recommend using a guided promoted journal as a tool to aid in self-growth, self-discovery, and self-love. A guided promoted journal is a type of journal that prompts you with specific questions or activities to help you explore your thoughts, feelings, and experiences more deeply.

There are a variety of guided promoted journals available, each with its own unique focus and approach. Some journals may focus on self-care and mindfulness, while others may be geared towards building self-confidence or managing anxiety. It's important to find the journal that best aligns with your personal goals and interests.

You can find guided promoted journals at many bookstores or online retailers. Whichever journal you choose, remember that the most important thing is to be honest and open with yourself as you reflect on your thoughts and emotions.






A guided promoted journal can be an incredibly powerful tool for anyone looking to improve their mental health and well-being. With so many options available, I encourage you to find the journal that resonates with you, why not peruse my range of journals and start your journey towards self-discovery today. 




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