How to begin journaling

Let me be clear: A journaling practice is something I do every day. I started writing daily in 2011 and have every day since. I am good with routine commitments. I am fine with the mundane practice of recording and reflecting; however, I don’t know if that makes me an expert. But since I have been at it, let me tell you my approach, some of the benefits and methods to keep a journal. There is not one way!

WHY

Some reasons for keeping a journal:

• Reflecting on the day.
• Recording events.
• Working out problems.
• Experimenting with writing styles.
• Cultivating a sense of wonder.
• Clearing your mind.
• Being more present for yourself and others.
• Storytelling for yourself.
• Taking a break from screens.
• What we pay attention to grows.

I would describe my own practice as a “record of events” with a smattering of “reflection” and “working out problems.”

HOW

Tools needed:

• blank book.
• pen or pencil.

Find the tools that make you happy. I like a single book that will fit a whole year of daily journal entries.

The size of the book is important. A big, heavy book will be discouraging/inconvenient to pack if you go away. 

TIME

Be honest with yourself: How long would you like to devote to your daily journaling? 

My daily practice is short: five-10 minutes.

When I draw and journal: 30 minutes.

Choose the time of day you want to write. I write after dinner or close to bedtime.

EXAMPLE

• Date/weather (sun, clouds, breezy, icy, blistering, etc.: conditions and high temp).
• Start anywhere – a chronological order of the events of the day, perhaps. 
• Did something funny/ridiculous happen? 
• What’s going on with your loved ones or friends?
• Did you witness something beautiful?
• Did you cook, read or watch anything you want to note?
• Rant about what’s bothering you.
   

FREE WRITING

Write about whatever you feel like. This is only for you, and you don’t even need to reread it.

1. Have your journal and pen/pencil ready.
2. Set a timer for five minutes.
3. Warm up your hands by rubbing them together for a few moments.
4. Start writing.
5. At the five-minute mark, close your journal and set it aside.

Your journaling for the day is done.

LIST MAKING

Consider list making as a way of noticing or clearing out thoughts.

1. Have your journal and pen/pencil ready.
2. Set a timer for three minutes.
3. Items can be single words or phrases.

Use your list for future journaling prompts.

PROMPTS

• What can go right?
• What do you notice?
• What’s a knot you want to unravel?
• What are you building?
• A memory.
• What are you releasing?
• What’s a new story you can tell?
• A recent challenge.
• What is your best time of day?
• What did you have for breakfast?
• A color.
• Write someone you know a letter.
• Write a letter to someone you don’t know.
• Trees.
• Describe your ideal day.
• Write about your favorite movie or book.
• Focus on an object. Describe it.

TRY...

Don’t want to journal every day?

• Once a year on your birthday.
• Every season.
• New Year’s Day.
• First or last day of each month.
• Write one line a day.