Want to start journaling but have no clue how to start?
You grab a journal, but then you panic about exactly what to write. The decisions seem overwhelming. How much to write, when to write, are you doing it wrong?
Not to worry, first off – there is no wrong way to journal. So, you can’t get this wrong.
Now, let’s create a plan for how you can start journaling and stay consistent with it.
Get Clear on Your Goal
Before you can begin writing you need to know exactly why you want to journal. Is it to work on emotional healing? Is it to stay focused on a goal? Is it to keep a memory log?
Knowing your why will help you stay focused and see results.
So, grab your journal and start writing with these journal prompts:
- What am I looking to get from journaling?
- How do I want it to help my life?
Still not sure what you want to do for your journaling? Check out this article on Types of Journals.
Pick Your Journaling Format: Electronic or Paper
Do not underestimate the importance of this decision. This can be a big factor in your ability to stay consistent. More importantly it will impact the benefits you receive from journaling.
Each type of journaling may be more effective with different styles. For example, if you are focused on achieving a goal. Then electronic may be better so you can have it with you all the time.
When journaling about anything that has to do with feelings or brainstorming there are major advantages to using paper.
Benefits of Writing by Hand
Why should you use a paper journal for your emotional work? Recently scientists have begun studying the impacts of paper vs computer for writing.
They are studying everything from improved learning to emotional processing and what parts of the brain are activated.
They have discovered that writing by hand requires you to process and re-frame more than taking notes with a computer. It also activates different parts of the brain and more parts of the brain.
Finally, research is showing that writing by hand allows our brains to regulate emotions better than with a computer. That the action of writing about your traumatic life experiences will help you heal. Without doing anything else.
If you are starting to write a journal to process your emotions, or free write, you are better off with paper.
When Should You Use Digital Journaling?
Pick Your Journal & Pen
Is there really a right or wrong journal? Yes! But only in the sense that it is wrong for you.
Do not underestimate the impact of not liking the notebook you are writing in. Trust me ending your journal session with a sore hand makes it hard to enjoy writing.
For me, this usually happens when I use a wire bound notebook. Every time I try and use one for my journaling I end up more focused on the wire than my feelings.
It was not till I found my perfect notebook style that I was able to focus on the writing and not the notebook.
Along with that, every pen worked fine until I found that perfect one and it made all the difference in the world. I love the way my pen rolls across the page. I feel as if my writing is just gliding across the page.
Make sure you like your pen and journal. When you can flow and enjoy your writing it makes it easier to get in touch with your emotions.
My Personal Favorite Journal Supplies:
For my daily journal I like a 8.25 x 5.7 journal with a ribbon to bookmark the page. And a band to shut it. I like this as it travels easy, and I can attach my pen to the band.
For my pen, I love a bold gel pen. I like the way it easily glides; I feel like it helps me get in the writing flow better.
For my goal journaling, I do switch to a composition notebook that is 8.5 x 11.
Create Your Journaling Routine
The best way to become consistent with journaling is to turn it into a routine. Something that you do as part of your normal day. You can add it to an existing routine or create a new one. For example, if you already meditate every morning, you can add it to that.
If you are creating a new routine here are some decisions to make to create your routine.
What You are Doing
A routine is a sequence of actions you regularly follow. So, first you must decide what you are going to do. You don’t have to do anything other than journal but use this as a time to explore what can be the most beneficial to you.
For example, is journaling so you can get more self-care time? Then, maybe you also add a short meditation to your journaling.
To see if there is anything that you would like to add ask yourself:
- What could improve my journaling experience?
- What do I need besides journaling to achieve my goal for journaling?
- Is there anything else I want to add?
Where to Journal
Where you journal can make all the difference in having a great journaling session. When picking your spot keep these things in mind.
Find a Safe Space
You need to ensure you will not feel like others are watching over your shoulder.
It is hard to be honest with yourself if you are scared that other people are reading what you are writing. (Although I will say as you emotionally heal you will care less about that. I will journal on a plane now without covering it!)
Reduce Interruptions
If you are interrupted too much, then it is hard to keep a good writing flow. For this reason, you may choose to write in your bedroom. Or your office at work before you return home.
Get Comfy
It is hard to write if your chair is hard, the room is cold, and the sun is shining in your eyes.
You must make sure your focus is on your emotions and writing, not on how you physically feel. Set up a place where you can get everything just right and have it ready to go.
I sit in the same chair every morning. I have a lamp right next to me, plus a heating blanket and a fan for the right temperature control.
When to Journal
The most important part of this is that you can be consistent. If you pick nighttime but forget or get busy, then it isn’t helping you!
Here are some questions to ask yourself to pick the right time:
- What time of day allows me to be the most consistent?
- Is there a time that works better based on my goals for journaling? For example, if it is to help you get better sleep then you would want to do it before bed. If it is to better capture your dreams, then morning time is better.
- Do I want to journal more than once a day? If so, why and when?
Example Morning Routine with Journaling
My morning routine is to wake up, grab a cup of coffee and do a ten-minute meditation. Then I get a coffee refill, turn on some soft music and start journaling.
Since my body is used to doing this every day, it can practically start journaling on its own! It knows that as soon as the second coffee has been poured, we are ready to write.
Tips for Successful Journaling
Before we dive into what to write, here are a few things to keep in mind. Journaling can bring out self-judgment, so we want to stop it before it ever starts!
- There is no right or wrong in this process. It is your journal, so your way is the right way.
- Allow yourself time to learn. Effective journaling does not happen instantly. It takes time to get in the follow. Give yourself at least 6 months before you make any decisions about its effectiveness.
- Try different techniques till you find what works for you. Not all techniques will work for everyone. If you feel like you can’t do a specific type of journaling – try a new one!
- Do not worry about perfection. Just write. Do not look at spelling, grammar or anything else!
Like any skill, it takes time to learn. So, do not judge yourself, and keep practicing!
Start Writing -
Journaling Techniques
We have finally made it to the how-to part! There are many techniques you can use to journal. These are four that I love to use. Pick one you like and start journaling.
Brain Dump
If your mind is in overdrive, get everything onto paper! This frees up your mind so it can function more efficiently. This does not have to be a to-do list, but anything that is in your mind. Sometimes I end up writing about all the thoughts I have about a movie I just watched. Or even a book I just finished. This is a great technique to pair with an evening journaling routine.
Ask Questions
I love to create a list of everything I am pondering in life. Especially right before bed. Then my subconscious and the universe can get to work on solving them for me. This does not have to be focused, just get your questions on paper.
Stress Journaling
This is where you write down everything that you are stressing about. This is a great one if you are a worrier or have a lot going on. Just the act of getting everything on paper can help to release anxiety. I often find there is a pattern to stress that allows me to fix one or two things, to release most of my stress. Sometimes writing them all out you will instantly know which one that you need to work on.
Journal Prompts
This is one of my favorite ways to get the creative juices flowing. Using prompts can force you to look at things you might never have. These are also great when you are simply stuck on what to write. Maybe you do not have a pressing issue, or too many to count. A journal prompt is a great way to start writing!
For more journaling techniques, especially for when you are stuck, check out this article: Journaling Techniques
Weekly Journal Prompts
Get a journal prompt every Monday to make your journaling more productive!