“I really don’t have time to write a journal.”
“I wouldn’t know what to write about.”
“I’m a terrible writer.”
“I don’t see what good journaling would do.”
Have you said any of these things when someone suggested you write in your journal?
In fact, why would a person living in modern society keep a journal? Didn’t they do that in the old days because they didn’t have anything better to do? To pass time or help them over their loneliness?
For some people, it all seems a little old-fashioned.
Believe it or not, there is a lot of evidence that regular writing can improve your emotional and mental health. It can reduce stress, help you cope with a breakup, explore your feelings, and lessen anxiety, among other things.
So, why not give journal writing a second chance.
Journaling – Questions & Answers
While you may have some obvious questions about writing in your journal, the answers are not always obvious. They vary according to who you are and what works for you. Ultimately, the goal is to make journaling effective for you.
Question 1: Why should you write?
Answer:
As mentioned above, there are definite health benefits to gain from regular journal writing. Aside from helping you deal with stressful situations and worries, writing in your journal can help you express negative emotions and identify negative thought patterns. In essence, you tell yourself the truth of what’s deep inside of you. Whatever you discover, even if it’s a negative pattern, don’t try to talk yourself out of those feelings. Give yourself permission to let the truth flow.
Journaling can also help you be more productive and creative. It can bring out pros and cons about an idea you’re having or a change you want to make. You can put down your goals in writing, chart your progress toward those goals, and review your successes or setback. Reflecting on these things can help you move past problems and learn many valuable lessons.
Last but not least, writing a journal can help you document your day-to-day life. Not only is it entertaining to read back over your entries later, it may also bolster your confidence when you can remember some of your marked accomplishments.
Questions 2: What should you write?
Answer:
That depends on your purpose. Maybe you just want to write for a practical purpose, like keeping up with daily activities. Though, that’s pretty much just surface writing.
The full benefit of journaling comes with digging deeper. So, if you want to get health benefits, you’ll have to engage in expressive writing—exploring your deepest thoughts and feelings. For example, tell a narrative by writing through your emotions, expressing how events affected you and noting important revelations. If you want to alleviate distress with journaling, try focusing on a positive outcome.
However, if the idea of expressive writing is a bit too much, you could start with writing what you’re grateful for in your journal. It’s positive and doesn’t have to take a long time. Eventually, you may want to write about more difficult emotions.
Question 3: When should you write?
Answer:
Ultimately, whenever it suits your purpose, and whenever it’s your peak hours of creativity and productivity. Remember, it’s your journal, your way. You may prefer writing in the morning or at night.
Writing whatever is on your mind first thing in the morning may help you prevent your daily anxieties from blocking your creative flow. But if the purpose of your journal is to release stress, you may want to write your thoughts down whenever they come up. Or you could try releasing the worries right before bedtime to aid with a restful sleep.
Whichever time you pick, remember to keep your journal in an easily accessible spot. A visual reminder can certainly help you write regularly.
Question 4: Where should you write?
Answer:
Choosing a medium depends on your preferences and what is most convenient for you. Be that by electronic means or old-fashioned paper and pen.
Some evidence suggests that there are cognitive benefits to writing by hand. For example, it may help you understand your emotions better when you’re engaging in expressive writing. Plus, writing with a pen on paper may also help you think better and focus on what’s important.
What matters most, though, is keeping up the habit. (Tip: Date every entry, so you can chronologically reconstruct your journal and “hear” the silence in between days.) So, whatever medium fits your lifestyle best, use it.
Question 5: What about grammar?
Answer:
Don’t be a perfectionist. Ideas don’t flow freely when you keep switching to edit mode. It interrupts the creative progress. Your journal doesn’t have to be full of flawlessly expressed profound thoughts and wisdom. So, relax and give yourself permission to write poorly, to meander, to strike out sentences. You’ll find that will lead you to more insight and fun with daily writing.
Question 6: What about writer’s block?
Answer:
If you find yourself staring at a blank page in your journal for way too long, don’t despair. It can be a bit intimidating to get used to writing regularly. To get used to it, start small. The important part is to be consistent. So, begin with writing something so minimally small that it’s ridiculous, which gives you no excuse to not do it. For example, start with one sentence a day, then work your way up to more, slowing increasing the amount. Just like building a muscle, you’ll find that with time you’ll enjoy writing more and more.
Above everything mentioned, remember that there is one absolutely inviolable rule for journal writing: There are no rules! It’s your journal, your way!
