What is this journaling lark and how to do it

Funny thing - I've journaled for over 30 years in some form or another, yet for many years I had no idea I was journaling.

Yup, I confess I always assumed journaling was the American phrase for keeping a diary.  I also figured that keeping a diary was for teenagers and in my 20s and 30s I was just doing a more grown up version of that because it had grown up words in it like - "job", "work", "finances" and other scary, stressful grown up things.

During the first lockdown I really started to research journaling in more detail, looking at the studies surrounding it and completing my Journal Therapy diploma, all of which opened up a much bigger world to me.  The subject of journaling is vast! Hence this blog, can't cover it all in one post so I'm breaking into little chunks - starting with what it actually is.

A diary and a journal are very similar in their forms and uses, but the main difference is - 

A diary is a factual recording of your life.  A place to record events, situations, people, occasions and every day happenings. Dates, times and other details.

A journal is an exploration of your thoughts, feelings and emotions surrounding those events, situations, people, occasions and every day happenings. 

Journaling is a form of expressive writing.  When used effectively, it's a very powerful tool that can provide you with a whole heap of incredible benefits (more on those in my next post!).

I believe your journal is a safe, private place for you to truly express yourself.  A place you can release all that stuff that is bouncing around in your head, to heal any past upset or trauma, to be kind to yourself and reveal all the awesomeness within you.  A sanctuary for you to release those mind monkeys and let them run free for awhile until they are exhausted and quiet, instead of running riot in your head causing havoc and destruction as they go.

A journal doesn't have to just be a release, although it's very effective at relieving stress, anxiety and frustration.  It can be a place to gain clarity and increase productivity too, helping you on a practical level as well as an emotional one.

Just a few minutes writing and planning your day ahead can give you a clear vision of what you want to do - increasing the likelihood of you achieving everything you set out to do.  No vague fumbling through the day with thousands of thoughts fogging up your mind and confusing you on what to do next.

There's a bit of a misconception out there that you have to write for hours on end and fill up loads of pages with your feelings and pouring your guts out.  Nothing wrong with that method, it can be quite therapeutic and very useful - but not something you are likely to maintain long term if we're being realistic!

Good news - you don't have to do that if you don't want to!  There is a time and place for it, especially if you are using your journal for therapeutic reasons and to work through any trauma.  However, on a day to day basis, just a few minutes writing can be just as beneficial with as many insights and lightbulbs moments as a longer writing session will bring you.

So, to sum up - what is journaling?  It's a form of expressive writing to explore your thoughts, feelings, emotions and beliefs.  It's a way to learn about yourself, to raise your self-awareness on what is going on for you in your life. We are guided by our subconscious and journaling is an outlet for all sorts of things hidden away in our brains. 

The more you write openly and freely, without censoring anything, the more you will understand about yourself.  Who you are, what is guiding your behaviours and beliefs, what makes you tick and what you want from life.  This knowledge and understanding is a sure-fire way to grow in confidence!

It's a tool to explore your creativity, collate your ideas, help you to be more organised and boost your motivation on anything you want to do.  It really can be used to help you in any area of your life.  I will be sharing more on how you can use your journal for different reasons in upcoming blogs.

Finally, I believe that your journal is a safe space for you to be truly honest with yourself.  To find your voice and express yourself openly and honestly - without any fear of judgement or criticism.

My journals (I have a lot!) are my inner therapist, counsellor, life coach, business coach, best friend and cheerleader.  They are my voice and my words, in all their raw and glorious form (if sometimes a bit random and nonsensical!)

Use your journal to find your vibe!

Practical bit - how and when to journal

When it comes to how to journal and when is the best time to journal it's really very simple in my opinion.

How - in whatever way suits you.  Just put pen to paper and write!

When - at a time that suits you.  Just find a time when you won't be disturbed.

Ok, so that helps I guess but not entirely I would imagine.  Please do keep reminding yourself though that there is no right or wrong way to journal, just yours.  Over the upcoming blogs I will be sharing different techniques and methods you can use, different types of journals and loads of other information that I hope you will find useful.  From all of those, I just ask that you try different things and go with whatever works for you.

To get started, simply find a pen and some paper.  It doesn't have to be a fancy notebook, although that is fabulous if you love stationery like me.

Don't be put off by a blank page, simply start writing whatever comes to mind.  It could even be along the lines of you don't know what to write and talk about the paper being blank - eventually more words will keep flowing and you will create a stream of consciousness.  Follow your thoughts wherever they lead you.

If you don't want to write for ages about nothing in particular, journal prompts are a great way to help you get started.  I have provided a few below for you.

The right environment is important, even if you are just writing for a few minutes.  Whether you write a few lines or pages, you need to be in a place that you feel safe, comfy and won’t be disturbed so you can focus.  You need to be able to be free and be clear with your feelings.  Whatever helps you to focus is where you need to be

To help get into a consistent routine, try attaching a few minutes journaling to a current habit such as, writing when you have your first cuppa of the day or keeping your journal next to your bed to write about your day when you get into bed.

Most importantly, be comfortable with your chosen way and time to journal.  If you don't like it, don't do it and try something different until you find the right way for you.

A few journal prompts to help your day get started!

What do you want to achieve today?

How will this help you?

How important is getting this done today?

What are you potentially avoiding by focusing on this today?  What is causing this avoidance?

What could stop you from getting everything completed today?  How could you ensure this doesn't happen?

A few journal prompts to wrap up your day

What didn't go so well today?  What was the reason for it not going so well as planned?

What did go well today?  What did you do to achieve this success?

What was your favourite part of today?

Who are you most grateful to have in your life today?  Write your reasons for your gratitude

Fancy a whole month of journal prompts on a topic?  Check out my range of 30 Days of Journaling  and receive at least one journal prompt a day, an affirmation and thought of the day by email, so you can complete them at your leisure.