How to Journal Without Writing

You can even use it as inspiration to see what signs are sent your way from your spirit guides during a walk. This is often referred to as an Omen Walk, where you set the intention and then let nature and your guides provide answers. The journal prompt is your intention and then ask your guides to show you the answers.

If walking isn’t accessible or appealing, try other mindful movement like intuitive dance, stretching, or chair yoga. Movement can help you process emotions and connect more deeply to the prompt. Even a short dance session before journaling has been shown to open up creativity and emotional flow. (For more on the research of journaling check out this book: Opening Up by Writing it Down.)

Audio Journal

If you prefer to process through talking, then you can record your ideas about the prompts.  You can use a voice recorder on your phone. For Android I have the Voice Recorder & Voice Memos by Simple Design – it is simple and easy to use. For Apple you can use the built-in voice memos.

Dolby On also has both Android and Apple versions. I used to use this as my primary but find the Voice Recorder one easier to navigate. (It does have more features if you want to use this recording in different ways.)

You could even have your voice memos transcribed if you wanted to be able to review them later in written form.

Art Therapy

If you are artistic, you could read the prompt and then use it as inspiration for the art of your choice. Similar to meditative walking, you would set the intention to explore the prompt through your art.

Here are some ideas of how you can artistically process a journal prompt:

• Paint
• Create a Collage – use whatever you have around the house or get some used magazines to do this with words and pictures. (You can get cheap used magazines at Half Price Books and some secondhand stores.)
• Doodle with pen then step back from it and see what jumps out at you. Is there an image or anything that gives you insight into the prompt?
• Sculpt with clay
• Photography – take pictures that resonate with the prompt that you are using. You can also combine this with the meditative walk and take pictures while on your walk. When you get back, you could even turn them into a digital collage.

Meditation

Getting your mind to calm down during meditation can take practice and time. But while you are working on that you can use this mind chatter as your journaling. Notice the thoughts that come up and let them lead you where they want. I even use this when I am stuck about what to write, it helps get the ideas flowing so that the journaling is easier.

Create Your Own Method

Journaling is effective because it allows you the space to explore thoughts, ideas and feelings. To dig in and better understand what is going on in your world. And then to come up with ways to move on. With this in mind, if none of the above work for you, ask yourself – how do I process information? What is the best way for me to explore my inner world?

The answer to this is how you can journal without writing!

If you are ready to give journaling a try, check out this article to help you get started. How to Journal for Beginners.