Journaling can seem incredibly intimidating. If you scroll through social media you’ll see thousands of beautiful bullet journal layouts with elaborate illustrations and loopy cursive titles. But your journal doesn’t have to look this way. Journaling is a useful tool to help you express yourself, organize your thoughts, and improve your mental wellbeing. It is a highly customizable practice. So throw away any preconceived notions you may have and do what works for you.
The Science Behind Journaling
Journaling can help increase productivity and improve critical thinking skills. According to a 2014 Harvard Business School study, participants who journaled each day had a 25% increase in performance when compared with a control group who did not journal. It has also been proven to relieve anxiety. A Cambridge University study found that participants who journaled after experiencing stressful events experienced increased physical and mental well-being. Scientists believe that expressive writing activates neurological pathways in a similar way to complaining.
Get Journaling
The first thing you should do is figure out your needs and how journaling can serve those needs. There are many ways to journal and many different journaling formats. You could journal as a way of reflecting on your career or your journal could be a stream of a conscious brain dump. It could be a place where you capture ideas—any ideas, such as business plans, travel tips, or personal fitness goals, etc. Your journal could be set up as a weekly or monthly planner. It could even be a dream diary with funny doodles and descriptions.
You don’t need a fancy leather-bound notebook or fancy pens, but by all means, buy them if your heart desires. Notebooks are fun, but a Word doc, blogging site, or even the note-taking app on your phone will do the trick. There are even some pretty great journaling apps out there like Jour, Day One, or Daylio to name a few. The point is to get all the thoughts swimming and vying for attention in your brain out.
Make Time
Set aside a time each day to write. Keep in mind you do not have to journal first thing in the morning. Pick a time that works with your schedule. Some people are morning people and some are night people. Now that you’ve established a time, block out at least 30 minutes to write. Create a reminder or block out that time in your calendar. When writing time comes set a timer and go. Feel free to keep on writing if the timer runs out. The timer is to help you stay focused on the task at hand not to keep you from writing more. But don’t beat yourself up if you don’t fill the whole time writing or if you miss a writing session. This is supposed to be fun and relaxing.
Create Rituals
Establish rituals and create a comfortable writing environment. Make yourself a hot beverage or a cold one if it’s summer. Sit near a window or cozy up in your favorite spot in the house. Put one some relaxing tunes or tune into the ambient street noises below. Pull your hair into a bun or a ponytail—one of my friends swears by this. The point is to mentally prepare yourself to write and get into the groove of it.
Navigating Writer’s Block
Got writer’s block? Try gratitude journaling or Google some fun writing prompts. Some writing apps even have built-in prompts to get you started. Try different techniques based on your needs for the day. If a work project is weighing you down, write about it. Maybe you’re not in the mood to write extensively about your feelings. Try listing out your tasks or goals for the week or just doodling.
Change Up Your Environment
Sometimes a change of scenery can help you get out of a writing rut. Visit a neighborhood cafe or nearby park, pull out your journal, and write. A new place can provide a wealth of inspiration. Don’t feel like stepping outside? Switching from the living room to your bedroom works just as well.
Key Takeaways
Your journal is for you and your eyes only. Feel free to use it as a way of expressing yourself in any way that you see fit. Write, rant, scribble, draw to your heart’s content. Do not beat yourself down or compare your process to others. Everybody is different and what works for them may not work for you. Whether it is a gratitude journal, bullet journal, dream diary, sketchbook, or planner just have fun with it.