Journaling: How to Start Your Practice

Last Updated on April 18, 2023 by Tracey McGrath

Why You Should Journal

You may have considered a journaling practice before.  You may have even bought yourself a beautiful journal but never started. Journaling is the practice of writing down your thoughts, fears, desires, and experiences.  

When you tried in the past to start your practice did the time commitment stop you?  Maybe the thought that you didn’t know what to write about stopped you.  Maybe you were afraid to write down your biggest fears.  Did it feel like that would make them more real?  Or were you worried that someone would find your writing so it felt too risky? Did it feel make you feel too vulnerable?   

All those are real and valid concerns.

Benefits of Journaling

But by writing down your fears and worries you can make those thoughts disappear.  It’s the hanging on to those thoughts that actually give them strength.  You keep thinking about the same problem over and over.  As you write (or talk) about your feelings they lose their grip on you.     

As we express our feelings we release them.  The simple act of writing them down can be enough to release them.  It allows your mind to process thoughts.  It allows the thought to become just that…a thought. 

Studies show that writing can help with symptoms of depression, anxiety, and anger. ^{1, 2, 3, 5}  Some studies show a reduction in doctor visits in people who journal.⁸  One study even determined that people who journaled had better responses to a vaccine.⁶     

Journaling: How to Start Your Daily Practice

So, how do you start?  Especially when faced with the fact that you’ve tried before and didn’t stick to it.  Studies have shown that you can get the benefits of journaling even if it’s not a consistent practice.  This means you can get the benefits by journaling occasionally! Expressive writing is one technique that you do 4 days in a row for 20 minutes each day. ⁹  

But for me, it helps to do it every day. It keeps me mindful of my anxiety and my thoughts.  Plus, once you get into the habit of doing something every day it becomes easier to be consistent.  It becomes a seamless part of your day.    

The Journaling Process:

#1- Find some paper

I love a beautiful journal that sparks joy but don’t let that stop you from getting started.  A notebook, blank sheets of paper, anything will work.  I like to use notebooks with positive sayings on them or beautiful images.

Again don’t let anything stop you from getting started! Right now is always the best time to begin. But I also believe that we can experience great joy from beautiful objects. Seeing a beautiful journal on your table each morning might just be the nudge you need to write. I love journals from the joyful site Talking out of Turn. And Day Designer has the most beautiful planners and notebooks!

#2- Get comfortable

Make sure you’re in a position where writing is comfortable.  That may be at your desk, dining table or kitchen counter.  You will most likely be there for about 20 to 30 minutes so you want to support your body in a way that feels good.  

#3- Set a limit

I have used different methods for my journaling practice.  I have used the limits of 3 full pages like Julia Cameron suggests in “The Artist’s Way”.  I sometimes write for one full page in my notebook or use a time limit of 30 minutes.

#4 – Use a prompt or just write stream of consciousness

You can either use a prompt (see below for some examples) or just write whatever comes to mind.  This could be “I don’t know what to write about.” over and over again if that’s all that comes to mind.  Although you might be surprised what will come up.  

#5 – Choose a time to practice DAILY

I didn’t put this one first because I want you to start your practice whenever feels good and appropriate for you.  Just getting started is a huge step! 

Choose a time and place where you can retreat and write daily.  By creating a dedicated space for journaling you trigger your brain to do it. This is also helpful for any daily practice like meditation or exercise. As you walk into that space or get into that chair, your brain immediately knows what it’s supposed to do. Consistency is key for any habit creation.⁴ 

#6 – Always BE GENTLE with yourself

If you miss a day (or a week) don’t beat yourself up.  It’s ok.  Just get back into the routine as soon as you can.  This practice is a resource for you to express your emotions and process your thoughts.  

Journaling Prompts:

To help with ANXIETY:

What am I worried about right now?

What happened yesterday/today that upset me?

What conversations am I avoiding?

Who or what am I allowing to create tension in my body?

To help focus on JOY:

What do I desire in my life?

What brings me joy and pleasure?

What do I love about my life right now?

To help with GRATITUDE:

What am I grateful for?

More Ideas for Journaling Topics:

POSITIVE AFFIRMATIONS:

Sometimes I  write positive affirmations for my journal entry.  I may fill up an entire page of affirmations. 

Examples:

I am loved and loveable.

I only create peaceful experiences in my life.

I’m ready for the next step.

I love and accept myself wherever I am today.

I am learning and growing.

Every day in every way I am getting stronger.

I am healthy, wealthy, and wise.

When you don’t know what to write:

Notice your PHYSICAL SENSATIONS:

Notice how you’re feeling in your body.  Write down where you feel it in your body.  

For example:

“My chest feels tight.”

“My belly feels crampy.”

“I just feel achy all over.”

“I have a pain in my neck.”  

You may begin to see patterns. You’ll notice where you’re feeling tense in your body. You can start to notice what you’re thinking about.

Ask QUESTIONS

What are my unique gifts?

How can I best help others?

Who am I?

What is one thing I can do today to feel good?

How else could I have responded? How else could they have responded?

Best of all, you don’t have to know the answers!  Just ask the question.

How to Maintain Your Journaling Practice

Sometimes you may not feel like journaling.  And sometimes you may actually feel worse after you journal.   That is normal according to a study.⁸  It can be emotionally exhausting. This is especially true if you’re dealing with a lot of anxiety or sadness around a particular event.  

Remember that the expression and release of those feelings will add up over time.  The benefits of journaling are cumulative.  You may not feel immediately better. But the benefits are still there simmering in the background.  

CONSISTENCY is key. 

Stick with it not only to see the benefits but so that you have that resource for yourself.  If I’m avoiding a conversation or frustrated with a situation I know my journal is an outlet for my feelings.  Oftentimes this gives me clarity on the situation.  I walk away feeling lighter and usually, the situation doesn’t seem nearly as daunting as it did before.

What NOT to Do With Your Journaling Practice

Journaling can be an excellent way to process emotions and difficult situations.  But if you tend to only write about negative emotions you may feel worse after journaling.  Part of the journaling process is the intention of working through those emotions.  

Writing about the same person or situation without any resolution may mean you need to ask for help.  A trusted friend or therapist could provide insight or tools to deal with an ongoing issue. 

Continuing to write about it, in the same way, will usually not help provide clarity.  It may leave you stuck in a cycle of anger and fear. ⁷ 

Try asking questions about why you’re feeling that way.  Where do you think that feeling or reaction comes from?  Did someone in your past respond in a similar way?  How could you respond differently?  What specifically upset you the most about the situation and why do you think that is?

How to Grow Self-love with Journaling

Journaling is a wonderful way to cultivate self-love.

Journaling is a great way to start to identify and label your thoughts.  This process allows you to get them out of your mind.  And this practice can help to dispel the power of those thoughts. As you disassociate from your thoughts you can begin to be more loving and gentle with yourself.   

It is our thoughts that create our emotions that then lead to our actions and thus the reality of our lives.  Meditation is also another great practice to help you de-identify with your thoughts.  If you’d like more information check out my article on how to start a meditation practice. I’ve also created a quick FREE guided meditation for you to try! 

And you can grab a FREE mindfulness daily journal to help you get started journaling.      

You will begin to see your thoughts not as you but how your brain helps to try and protect you.   You can start to choose new, more loving, and empowering thoughts.  The practice of journaling will lead you to more self-compassion.

Let’s Connect!

I teach stressed-out women how to feel more calm and peaceful with mindful art techniques that literally anyone can do! If you want to learn how to relax in a fun way and tap into your creativity then check out my digital course, Becoming Blissful with Mindful Art.  You’ll also learn how to use meditation, journaling and EFT tapping techniques to help let go of your negative self-talk.   You can feel more connected to that loving, creative voice that you know is inside of you!  

References:

1- https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1

2- https://positivepsychology.com/benefits-of-journaling/

3- https://greatergood.berkeley.edu/article/item/how_journaling_can_help_you_in_hard_times

4-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/#:~:text=Be%20consistent%3A%20choose%20a%20time,having%20to%20think%20about%20it.

5- https://www.sciencedirect.com/science/article/abs/pii/S0197455605000699?via%3Dihub

6- https://doi.apa.org/doiLanding?doi=10.1037%2F0022-006X.63.5.787

7- https://academic.oup.com/abm/article/24/3/244/4633696  

8- https://psycnet.apa.org/record/1987-01227-0019- https://ggia.berkeley.edu/practice/expressive_writing?_ga=2.3230896.1089941456.1642856478-1275973007.1642856478

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