Do you know the value of journaling? Journaling is such a great check-in tool especially when you are not feeling very balanced and motivated or when you have been skipping on the things that make you feel better?
As the days get shorter, life seems to get busier especially during the holiday season. It is easy to cut corners on your self-care and skip the things that makes you feel energized and puts you in a positive state.
You may not have access to a yoga class, a massage or deep meditation session, but you can still get a massive wellness boost by sitting down with your journal and letting the writing take you away.
Five Obstacles to Journaling and How To Overcome them
- I don’t have time: No need to worry, if you think you don’t have a minute in your day to journal. If you have 5-7 minutes, then that is all it takes and all you need. Journal for that time, if you have more time, journal longer. A few minutes of focused writing, reduces stress and boosts your mood.
- I’m not a writer: Guess what? You don’t have to be a “real” writer. Journaling is a personal experience where you get no points for having correct grammar, spelling or perfect penmanship. You don’t get extra points for that. Grab your pen and just start writing.
- I don’t know what to write: This is creative writing so you are not writing an essay or term paper. There are many ways to journal, start with a feeling and go with that. You will be amazed to discover where that writing will take you. Write about your personal or work life. Write about your feelings when you listen to a particular song or the feelings that are evoked when you look at a special object or think of a particular person, place or thing. You can also make a daily list of all those things you are grateful for.
- I don’t know where to start!: The best time to start is now and start wherever you are. Grab a pen, paper, notebook or diary and just write. Studies have shown that journaling for 15-20 minutes a handful of times for over a 4-month period was enough to improve a participant’s overall health. In another study, journaling about a challenging or traumatic event just one time was enough to reduce stress.
Best Tips to Help You Journal
1: Figure Out When Is The Best Time To Journal.
Figure out when is the best time for you to journal without interruptions. When I started journaling, I didn’t have a set time. I’d choose the moments in my day that seemed right for the occasion. Sometimes, I’d journal in the wee hours of the mornings especially when I kept a dream journal. If I woke up at 4 a.m. I’d grab my dream journal and start writing my dream down. At another time, I’d reflect on my dream and write about that. Other times, I’d just write in my gratitude journal and bullet and/or make lists of all the things I was grateful for.
You may find that journaling in the morning when you are fresh and just starting your day is the best time for you. You may write about what you anticipate for the day and how you will handle any challenges, or maybe, you will write about things you are grateful for.
Consequently, you may prefer to write in the evening when the day is done and you are ready to wind down. You can write about your reflections of the day, what you did well or what you would do differently. Perhaps, you just want to list all the things you are grateful for, all the things that went well and/or all your aspirations for the next day.
2: Figure Out Your Writing Preference.
I love to write on paper and in cursive because it slows me down and de-stresses me. Plus, there are so many benefits to writing by hand, for example, it gives your creativity and cognitive abilities a giant boost. If you are interested in reading more about the benefits of writing by hand, click here for an article that highlights all the benefits.
You may also like to put pen to paper and write in the classical sense and keep a book journal or simply write on loose paper. All that matters is that you are putting blocks of thoughts and consciousness on paper.
Still, you may find that writing on a tech device is better and more freeing for you. The speed and ease of the keyboard may be better for you to express streams of consciousness more efficiently.
3: Set Realistic Expectations For Your Journaling
You want to reap the full benefit of journaling for your self-care and wellbeing. Start small and create a realistic schedule that can support you in cultivating writing into a habit, a routine.
If writing for 15-20 minutes is too much for you, then write for 5-10 minutes. Don’t get down on yourself if you can’t keep up with your schedule. Rearrange and shift it so that you are engaging in this new process and you are building on it. You don’t have to journal daily and you don’t have to write excessively.
When I first started incorporating meditation to my daily life, I found it tedious, at times boring, but mostly challenging. At times, I didn’t have the energy to continue on my own so I adjusted. I switched it up to shorter meditations and changed to guided meditations to build my meditating muscle. It’s the same with journaling. Keep adjusting and tweaking, but keep writing until it becomes a habit that maybe you associate with your morning or evening self-care routine. Gradually, you will be reaching for that pen automatically.
4: Switch Up Your Journaling Strategies
Make writing interesting and fun for yourself. You don’t have to keep the same format and follow the same routine. Spice it up so that you are inspired and motivated to commune with your journal.
Embrace your feelings and reflect on your mood. Let that be the basis to your approach. If you had a horrible day at work and are feeling overwhelmed, write about it and write out some possible solutions. Just the mere action of putting it on paper is enough to calm you and stop you from ruminating about that particular event in your day.
Journaling can also be a most effective form of therapy and it’s free too! When you are feeling frazzled, overwhelmed and anxious, put it on paper and you will gain some much needed distance from the problem. You may even find the silver lining between the words and thoughts you’ve laid out on paper.
5: Make Journaling Pleasurable
Journaling is a personal experience and one that needs to work with all your interests and preferences. Make it a fun activity that you look forward to doing. You set your time (and there is no set time) you decide when is the best time for you to engage in writing. On some days it may be in the morning and on other days it may be in the evening.
You can also journal at any point and time in the day. Instead of scrolling through your phone, perhaps you pull your notepad and journal midday as you wait for your doctor’s appointment or on that long bus or train ride to and from work.
You can also set the mood and create a relaxing environment for writing. If you’re journaling in the morning, you may want to have your hot fresh cup of coffee with you. Consequently, if you are journaling in the evening, cozy up in your favorite corner, grab a cup of herbal tea and turn on your favorite playlist.
If you would like to explore and add journaling to your self-care routine, I recommend this journal called, What’s Your Story? It makes journaling both enjoyable and relaxing because the guide is very clear and easy to follow. You can preview the guide in this free PDF sample and see if it resonates with you.
This is not a typical journal, it is more like a tool for “self-inquiry and transformation.” You will explore themes with a focus on creativity, self-expression, healing, spirituality and more. I particularly like it because the authors spent many years developing it to bring you a process that allows you to decide how your journey unfolds.
I hope that journaling puts you on the pathway to becoming your healthiest, most inspired and most grounded self.
Are you ready to explore some themes and narratives that have shaped your past? Ready to transform your future through journaling?
Buen post, lo he compartido con mis amigos.