For general information about starting something new, read this post first.
Writing about our lives and experiences is a tool that people have used for thousands of years. Whether it has been diary entries to capture memories or putting pen to paper as we try to make sense of our feelings, writing things down is not new. But research into the effectiveness of journalling practices and expressive writing has led to increased interest in learning ‘how to journal’.
Journaling provides us with a way to vent and work through what is going on in our heads. It can be helpful for regulating our emotions and offers an opportunity to practice being mindful of what is going on for us. Some people report improved physical health outcomes as a result of journaling, too.
Starting to journal, writing on a blank page can feel a bit alien to some of us. We’ve all seen the beautiful photos of journal pages across social media with cute little doodles and neat lines. You might think you need expensive notebooks with prompts or artistic abilities to benefit from journaling. But all you really need is pen and paper (or a device to type on if that works better for you).
The good news is that there is no right or wrong to journaling. If you enjoy drawing and find satisfaction in making your journal look pretty then go for it. If the idea of that fills you with dread, write as messily as you like. After all, nobody is going to see this.
Approaching journalling as an experiment can be helpful. Each time you go back to journaling, you are attempting to find the way of doing it that works for you personally because we’re all different. You might want to explore some of these questions:
- Do you want to include details of what you got up to on a particular day or keep the focus on thoughts/feelings or a mix of both?
- Are prompts helpful or do you prefer to just write whatever comes to mind?
- Are words a bit tricky for you? Would drawing or painting or some other creative medium work better?
Let’s move onto some frequently asked questions about journaling to explore more about the details of this practice.
What do I need to get started?
You don’t need to buy anything new to start journaling. If you’ve got a pen and some paper, that’s enough to get started. There are tonnes of free templates on sites like Pinterest if that feels more approachable for you than a blank page. You can buy journals with set prompts for each day if you would like to but it’s not necessary to hand over any money.
What if it makes me feel worse?
Take a pause and step away if whatever you are writing is making you feel worse. Some difficult feelings are to be expected with some of the content we might write but, only you can know where to draw the line with yourself. If the act of writing stops feeling like a release and starts to just feel painful, put down the pen. It doesn’t mean that the subject matter will always be off limits but it might not be the right time to explore it. Some people have a finishing prompt in mind whenever they journal to wrap things up which can be especially helpful if we start feeling overwhelmed. For example, ending each entry with a list of what you feel grateful for that day.
Are prompts or free writing better?
Prompts are questions or sentence starters that you can answer or complete. Free writing has no structure and invites you to write whatever comes to mind. Neither is a ‘better’ way or journaling, the better way is the one that works for you. You might do something different each day depending on how you feel.
Do I have to read what I’ve written?
Not if you don’t want to. Some people find it helpful or interesting to look back at journal entries from the past. Others find it really uncomfortable. The process of writing is what provides the benefits of journaling so reading it back is not necessary.
What if journaling doesn’t work for me?
That’s okay, nothing works for everyone. It might be that it’s not something for right now but you come back to it in the future or that it just isn’t right at all. Either way, you’re not the problem just because something that works for others doesn’t suit you.
To finish up, here are a few ideas for getting started:
- If you’re able to, get a notebook that you’re drawn to in some way. If it feels nice to hold and write in, you’re more likely to keep coming back to it.
- Pick a time of day to set aside for journaling, consistency can be helpful when starting a new habit. Try out different times to see what suits you best.
- As little as 5 minutes is all you need, sometimes setting a timer can help to keep it feeling contained and manageable.
- As with any practice, the more you do it the greater the benefit will be. But if daily doesn’t work for you then find what does. Maybe you want to set aside an hour once a week to write instead.
Remember that the only ‘right’ way to practice journaling is the way that feels supportive and helpful for you.
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