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Until this year, my journal and I were nothing more than acquaintances who would give an obligatory nod or “hello” when we happened to cross paths. It would go from sitting on my desk to my nightstand to the kitchen countertop. When I did put pen to paper, it was often out of guilt and my entries were surface level and not consistent by any means. Now it’s the anchor to my day—a part of my daily routine to ground me and work through any anxiety.
How to start
1. Determine your “why”
Journaling is having a renaissance, and for good reason. From alleviating stress to managing anxiety, I’d be hard-pressed to find someone who has tried it and would not recommend it for its many benefits and uses. Maybe you’re on the hunt for a new creative outlet or looking to switch up your self-care routine. Or perhaps you need a resource to work through limiting thoughts or explore your feelings. Knowing why you’re jumping on the journaling train will help motivate you and stay committed to it. And once you’ve dialed in your purpose, your journaling experience will have a much more clear path.
2. Choose your vehicle
There’s something about the power of writing by hand that helps us learn and retain facts, process emotions, and hold ourselves accountable to achieving our goals. That said, there’s no rule that says a journal has to be in the form of a notebook. Let’s be real: We all live on our laptops and phones and could type and text our thoughts in our sleep. In other words, if using a digital medium, like a journaling app, Google Docs, or the recording feature on your phone, is more convenient and effective for your writing practice, go with it. If using a pen and paper is your choice, find a prompted journal or a pretty blank journal you’d want to see out on your desk. Bottom line: Pick a means of journaling that you find most conducive for you and your lifestyle. If it helps you get more motivated? Decorate your journal if you go for the traditional method!
What to journal
Throw out any preconceived notions that what you write has to sound good—let alone be profound—and check your inner critic at the door (she’s not welcomed here!). Just put your chosen pen in hand, turn your editing mode off, and let the thoughts flow. And remember, journaling is a personal journey free of judgments. Easier said than done, right? Here are five prompts to help get you started, along with five types of journaling methods they go hand-in-hand with:
1. Gratitude journaling: “What are three things you’re grateful for today?”
2. Future-self journaling: “In five years, I am…”
3. Manifestation journaling: “What is no longer serving you?”
4. Bullet journaling: “List actions or habits you can start committing to next month for a happier and fuller life”
5. Mood journaling: “What are you feeling and why?”
How to make it a habit
Every year, we make resolutions and are reminded that sticking to them requires repetition. According to a study in the European Journal of Social Psychology, it takes on average 66 days to solidify a new habit. With that in mind, consider writing entries regularly, whether that’s every day, every other day, or once a week. As for what time of day is best to sit down and journal? That’s for you to experiment with and decide. Try putting your thoughts down on paper first thing in the morning for a few days. If that doesn’t feel right, crack open your journal at night or any time you feel compelled to.
-Mimi ❤️
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