Journaling - how-to-guide

Today, I want to talk about something that has helped me immensely throughout my journey of self-growth, self-discovery, and self-love: journaling.

I know, I know, it may seem like a daunting task to sit down with a blank page and pour out your thoughts and feelings, but trust me, it's worth it. Journaling has allowed me to process my emotions, reflect on my experiences, and gain a better understanding of myself. And the best part? There's no right or wrong way to do it! So whether you're a seasoned journaler or a newbie, this how-to guide is for you. Let's dive in, shall we?

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 that can be useful:

Morning pages. A notebook with pages you like to complete everyday. It's a great way to start your day with a clear head and can help you get rid of any negative thoughts or feelings that might be holding you back.

Stream of consciousness journal. A messy notebook where you can scribble anything down. It doesn't matter if it's coherent or makes sense, the point is to just let your thoughts flow freely. It's a great way to get in touch with your inner self and see what's really going on inside your mind.

Gratitude journal. List the things you are grateful for. It's a simple yet powerful way to shift your focus from the negative to the positive. By acknowledging and appreciating the good things in your life, you'll start to feel happier and more content.

Other types of journaling that are used during special moments:

Pregnancy journal. Collect your milestones, feelings and plans throughout pregnancy. It's a wonderful way to document your journey and look back on it in the future. You can write about everything from your first ultrasound to your baby shower, and everything in between.
Baby journal. Collect stories, milestones during stages of your child’s life. You can document everything from their first steps to their first words, and all of the little moments in between. It's a great way to remember all of the special moments that can sometimes get forgotten in the chaos of everyday life.

Other types of journaling you could try:

Writing journals. These are great for collecting stories and memories from your life. You can write about anything that interests you, and it's a wonderful way to reflect on your experiences.

Bullet Journal. This type of journal is a blank notebook that you can customise to fit your needs. You can create pages for tracking habits, making to-do lists, setting goals, and more.

Dream Journal. If you're someone who loves to analyse your dreams, this type of journal is for you! You can record your dreams each morning and reflect on what they might mean.

Food Journal. This is a great tool for anyone who wants to keep track of what they're eating. It's especially helpful if you're trying to lose weight or make dietary changes.

Travel Journal. If you love to explore new places, a travel journal is a must-have! You can record your adventures, jot down recommendations, and even paste in ticket stubs or other souvenirs.

Art Journal. This type of journal is a great outlet for creativity. You can fill it with sketches, paintings, collages, or any other form of art that speaks to you.

Prayer Journal. If you're someone who finds comfort in spirituality, a prayer journal can be a great way to connect with your faith. You can write down scriptures or prayers that resonate with you.

Reading Journal. If you're a bookworm, a reading journal is a great way to keep track of the books you've read. You can record your thoughts on each book, make notes about your favourite passages, and even rate the books you've read.

Project journal. This type of journal is perfect for anyone who loves to tackle big projects. You can use it to plan out the steps involved in your project, keep track of deadlines, and note any challenges you encounter along the way.

Workout journal. If you're someone who loves to stay active, a workout journal can be a great way to track your progress. You can record your favourite workouts, set fitness goals, and make notes about your performance.

Idea journal. This type of journal is perfect for anyone who loves to brainstorm. You can use it to jot down any ideas that come to you, no matter how big or small.

Poetry journal. If you're someone who loves to write or read poetry, a poetry journal can be a great way to collect your favorite poems or write your own.

Self reflection journal. This type of journal is all about self-discovery. You can use it to explore your thoughts, feelings, and emotions in a safe and supportive space.

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

Use journal prompts

Journal prompts are crafted questions to help shape your writing.

Journal prompts to get you started:

What kind of day are you having, and why?
What's your favorite colour, place, food, book, song, or movie, and why?
What do you like to do? How does it make you feel?
Where are you happiest? Describe that place.
What's something you're good at? What makes you good at it?
What do you consider to be your culture, and how do you feel about it?
What would you change about yourself or your life? Is there a way for you to change it?
What is your relationship like with various members of your family?
If you have brothers or sisters, how are you similar to them or different from them? What about with your friends?
What is your fondest memory from your childhood? Why?
What keeps you up at night?
What are your most prized possessions?
Who is someone you miss?
What is a book, movie, song, or television program that has influenced you, and how?
What is a mistake people often make about you
What's something you disagree with about the way you were raised?
What's your favourite: season, colour, place, or food? Describe it.

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

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