What? What does that even mean?
OK, here’s what I mean. I haven’t always loved journaling. So, why did I start? Because some wise person told me I should. 😉
These days, though, it’s part of my daily routine (Mon-Fri anyway). The very first thing I do most mornings, after personal hygiene, is gratitude journal, which gratefully comes easily for me. Recently I introduced a 2nd round of journaling, though. This one is kind of a catch all. Sometimes I journal about a dream I had if I remember it, sometimes I journal about how I’m feeling about something, and sometimes I journal about what came up for me during meditation. It just depends on what is sparked on that particular day. I don’t set any rules for the journaling, though, so I write as long as I want to and when I’m done, I’m done, even if I’ve only written half of a page. And on some days I just stare at the page thinking, “This sucks. I have nothing to say.”
Why does it suck? Because of course I have something to say. I’m just being too critical about what to write in that moment. If I just release expectation and let the words flow, it doesn’t have to be profound to be impactful. There are benefits to journaling regardless of what you write about or how well it comes out.
Benefits you say? OK, lay it on me, Heather!
You got it!
Among the many benefits is my personal favorite. Journaling builds self-esteem and confidence. This can happen in so many ways. Journaling with a self-love theme is an option to consider. Goal setting, which I dive into next, can allow you to look back at what you’ve achieved. Gratitude journaling reminds you of all of the great things you already have in your life, that you likely otherwise give very little thought to throughout the day. Many of the other benefits I’ll go into below also contribute directly to increased self-esteem and confidence.
Goal Achievement- You can journal the specifics about your goals. Use SMART (Specific, Measurable, Achievable, Relevant, Time-bound) to set them. Once set, you can assess along the way. Journal what is going well, not as well, where you can make changes, where the resistance is coming up for you…
Reduces stress and anxiety- Getting it out of your head and onto paper clears that space inside where it’s rumbling around and causing chaos. When you put the words on paper it alleviates the pressure of carrying it around up there and it also allows you to look at it objectively. You get some space from the thoughts you are having and literally see what is going on, through the words you have written.
Helps to process emotions- At any point during the day, how often do you stop and think about the emotions you are experiencing? Sure, you are aware, most likely, that you are feeling emotions, but what do you do with that knowledge? Journaling allows an opportunity to work through the emotions without fear of judgement. It is your own safe space to share how you really feel and explore what more is under that emotion.
Spark inspiration- Our ideas and creativity are limitless. Sometimes we just need to do a brain dump before we can find the gems hiding out in there. Trust me, they’re in there!
Improves memory and comprehension- There are many things we can do to solidify information we want to retain. One of those ways is writing down what we’ve learned to include our own impressions about that info.
Sweet friend, this barely scratches the surface of the plethora of benefits that journaling provides. Studies show that there are health benefits galore. I’m not just referring to mental health. Immune function, health markers, and other physical ailments have been known to improve with a regular journaling practice. Think about all of the thoughts and emotions we bottle up inside and carry around with us. Now, think about what would happen if we just stopped harboring them and let them live outside of our own heads and bodies.
Ok, so there’s a little idea about how journaling can have a positive impact in your life. Now, here are some ideas on how or what to journal.
Types of journaling:
Gratitude
Dream
Sketch
Steam of consciousness- just let the words flow, without any judgement
Your day-What went right, what went wrong, what events impacted you, in what way, and why?
Goal setting
Self-care
Confidence
Don’t worry about making it perfect. In fact, don’t set any expectations at all in the beginning if it keeps you from getting started. Start where you can. Maybe that’s a one liner, and that is OK! Maybe you choose to doodle it out instead. You can use a lined journal, bullet style, or blank page. Make it neat or let the chaos fall where it will. There’s no wrong way to eat a Reeces. You can use prompted journals or just let it free-flow. Just spill it already, girl!
You can thank me in your gratitude journal.
Psssst… You may or may not know this, but I have created a number of journals that you can find on Amazon. I have lined journals; some with no prompts and some prompted for a variety of topics. Check them out here and snag one for yourself and maybe even one for a friend.