10 Reasons to Begin Journaling Today
Maybe you hate writing. Perhaps you feel too busy. But journaling is centering in a world gone mad.
Challenge: Try journaling 3-minutes a day for 10 days.
10 reasons you should begin journaling today:
#1. See yourself:
Constant stress turns your brain to spaghetti. You think stupid thoughts. Journaling shows you your own craziness.
Record your thoughts to understand yourself.
#2. Discovery:
Writing is thinking. You think new thoughts while you record current ideas. One sentence leads to the next.
#3. Action:
Answer this simple question in your journal. “What do you want to do about that?” In your head it’s self-affirming to blame. Structured journaling enables responsibility-taking.
#4. Emotional expression:
You need a place to say things you can’t say in public. Go ahead. Write that stuff down. Find clarity by reading your own thoughts and feelings.
Great challenges require clear thinking.
#5. Goal setting:
Set and track a simple daily goal. Record one thing you must do today. Think of something that moves you toward the person you aspire to become.
#6. Memory:
You forget your own life. Jot down a few things you want to remember. Record a success. Document progress. Memorialize challenges you have overcome.
#7. Creativity:
Give expression to your creative side. Self-expression is freeing especially in a place that doesn’t directly impact others.
#8. Gratitude:
Write a sentence that begins, “I’m grateful for…”
Write another sentence that begins, “I’m grateful to…”
#9. Problem-solving:
Record three ways to solve a current challenge. Which one will you choose?
#10. Pattern recognition:
You repeat what you don’t notice. Skim your journal once a week looking for recurring topics. Savor joyful patterns. Confront painful patterns.
TIP: Don’t write War and Peace. Begin by setting a timer for three minutes.
What journaling tips do you have?
What suggestions do you have for people who resist written self-reflection?
Still curious:
Gratitude When You Don’t Feel It
Benefits of Journaling and Tips for Getting Started
Most evenings before turning in for the night, I write a few sentences about the happenings of the day. I record the day of the week and the date as well. I’ve been doing this for a few years now. It’s interesting to go back to the date a year or a few years ago and see what happened on that day.
Thanks for your affirmation, Morris. I think people are afraid of this because it will take too much time. You’re note is encouraging.
It’s helpful to know it doesn’t need to be intense. Thanks for sharing this.
Just started this for the new year and it’s brought me a sense of calm I didn’t realize I was missing. Three minutes in the morning and three in the evening with intentions/affirmations and gratitude.
Thanks for jumping in today, Sara. I love using “I intend to…” as a way to set a personal goal for the day. It’s surprising how day-to-day activities suck us into mindless work.
Rushing to do the next thing prevents us from paying attention to this thing.
A side thought on journaling, I have started journaling as a gift for my husband. Every day for this year, I’ll write down a thought about him, or something that I notice that I appreciate that he does and give that as a gift at the end of the year. I’ve done that once before several years ago and it’s a great gift to the person who wants to know you better.
Question, regarding just general journaling , what do you recommend for when/how to go back and review what you have journaled? I may end up writing down my thoughts, and that provides benefit in the moment, but I can’t help wondering how I can maximize that benefit by regular review. I’m just not sure how to go about that.
What a tremendous gift! Good for the giver and the recipient.
Cool gift, Kristi. Love the idea thanks for sharing it.
Re: reviewing. Perhaps experiment with what works best for you. The only thing I suggest is put it on your calendar. I get so caught up in stuff that I need reminders.
You might try Saturday morning. Sunday night might be useful as you prepare your mind for the week. Try it for a few weeks and if that seems too frequent, stretch it out. All you need is an opportunity to notice patterns. Perhaps recurring joys or frustrations.
Happy New Year.
On Jan. 1, 1996 I challenged myself to journal nightly for one month. I have not missed a day since. Journaling does everything and more that Dan and the rest of you guys have added. I have no specific time when I review past journals, anytime is good, but the time between Christmas and New Years Day has been a good time for me. Be ready to remember and relive some bad and good days from the past. Thanks for confirming and encouraging the “why” to journal.
What a wonderful story! And so encouraging. Great idea on annual review time. I have a few coaching clients that use the end of the year as personal review time. I can see where that provides insight into planning ahead.
My very first journal entry – ever.
“Never done a journal before – will see how this goes. Next step: Do it again tomorrow.”
Brilliant, Ryan. Love it. There are so many opportunities. Perhaps choose a personal question to ask yourself for a week. For example, what am I doing that energizes me? Or, if your dark like me, what frustrated me today?
Or it could be to set an intention. When I show up for others today, I want to….
Who knows???
I wish you well.
“Journaling shows you your own craziness.” Haha! That IS what I am afraid of!
Good one, bardohn! A good look in the mirror is scary sometimes. 🙂
Dan,
I’ve been journaling regularly for more than 17 years now. It has been so helpful in terms of de-cluttering my mind. Another huge benefit that you point out is the ability to express oneself emotionally. It has greatly reduced the number of times in which I have been triggered and acted out emotionally. It’s a great tool once you become comfortable with it! Great post.
Thanks for sharing your story, Tom. I’ve had others who began journaling share a similar experience. There’s something clarifying about writing your thoughts in sentences with nouns and verbs.
It does take some time to get comfortable. “What am I going to write?” The best things is just give it go like Ryan mentions in his comment above.
Cheers
Ok, Dan. You got me. I didn’t even read all 10. I reached for that very special journal I’ve been saving for years and started.
Happy New Year, my friend. Continue to be blessed and a blessing.
What a great beginning, Deborah. Love “my friend.” Be a friend to yourself. You might find some of the comments above useful.
Best wishes.
My journaling finally became a habit last year. The trick for me was to switch from the irregular evenings (I don’t own my evenings) to journaling while I ate breakfast (no extra time needed for just journaling).
I kept tinkering throughout the year and came up with these reminders to my future self:
A journal is basically a place where you write down what happened the previous week, what’s going to happen in the subsequent week, and your future goals.
Reasons to journal every day
1. Journaling helps you to remember what is in your head, not what you think was in it.
2. Journaling adds a dimension to your life not otherwise possible.
3. Journaling enables you to expel the troublesome thoughts occupying your mind.
4. Journaling daily creates positive energy and routine
5. Paper is more patient than people.
6. 700-year old DaVinci journals are still legible. Digital stuff? We easily lose things from 2 iPhones back 😉
Reasons to journal in cursive, not a computer:
1. Writing forces you to slow down and be more deliberate.
You can’t write as fast as you’re thinking so when you write your mind slows down and you’re able to catch on to what you’re writing
2. Writing allows you to be more creative with pictures and different colors, doodles, and adding/subtracting features.
You can use different colors of pen and it allows you to be more creative with your journal than a computer, you are then able to turn off your computer and focus on writing
3. Writing allows you to turn off your computer and phone and be completely present.
Most people put their phones on airplane mode when they journal and this allows you to focus.
Components of a daily journal:
1. Day of the week
2. Emoticon to describe the previous day
3. Journal number
4. Date
5. The theme for the year
6. Three words to describe your current state
Writing in a daily journal:
1. Write about your day.
Did I do it? Did I meditate? Did I exercise? All these are parts of your day and can be written down.
2. Write about significant events of the day and evening
Write what you did the previous day, who you did it with, how you did it, how it went, and how it could have gone better (if it could have gone better).
3. Write about what is in your head.
Write about the thoughts in your head and journal about them. You can make inquiries with your inner self and just put them down
4. Finish each journal with:
• Three things you appreciate about yourself.
• Three things you are grateful for.
• Two strong positive affirmations.