An Introduction to Journaling
Putting Pen to Paper or Screen
Use writing as a tool to feel better
Firstly - Journalling or Journaling? Well, that depends on what part of the English-speaking world you are in! UK goes with 1 “L” and the USA opts for 2… there you have it - every day is a school day!
Scroll to the bottom to download my free worksheet with extra journal prompts to help you create more balance in your life.
I have found myself returning to the practice of journaling recently. This is a practice that I have come back and forth to in my life, but all the good coaches, mentors, spiritual guides and therapists recommend it. I have been an on-again-off-again Journal keeper for the better part of 30 years. My writing has sometimes been daily, other times … more like annually, and every time scale in between.
Putting pen to paper to clarify your thoughts, feelings, ideas, intentions, or just what has been bothering you has been shown to be a great way to set in motion the steps necessary for bringing those thoughts and ideas to life or clearing the weeds out of your peaceful mental garden. Some people don’t even use pen and paper at all anymore (more on this below)!
Sometimes writing in your diary or journal can just look like a brain dump, literally getting the thoughts out of your head. Other times it can be lists, drawings, affirmations, intentions, plans or wishful thinking, or it can even be a summary of your day and a gratitude list. Sometimes I like to create grand visions for my life, sometimes I like to have a rant and moan, sometimes I map out complicated feelings or frustrations.
Some of my diaries have been travel logs, while other times emotional scribblings have helped me untangle disappointment, heartache, breakups and makeup (like actual makeups I want/plan to do :)). There are all sorts of different reasons to write, sometimes just to clear up the debris that can sit in a jumbled mind.
All I know is every motivational speaker, spiritual leader, Guru, therapist, and self-help author would seem to agree that journaling is a helpful practice regardless of the actual content of the writing
I love stationary I have always love stationary and a lot of people I know love stationary too. I love the feel of paper good handmade journals and a beautiful pen - that said, my new love of digital notebooks has allowed me to save REAMS of paper by holding everything on an app on my iPad and writing with my digital pen.
Here are some resources to get you started
Support small businesses and makers by purchasing beautiful handmade notebooks on Etsy or Handmade Journals and don't forget your eco-friendly pens!
If you prefer a digital version, I purchased a journal template on Etsy which I uploaded to my GoodNotes App (there is a free version but the very affordable one time purchase is SOOOOO worth it) so I can write and store it directly on my tablet (there are a few note writing apps out there) - Again, there are LOADS of templates depending on styles and colours you like, they can be themed like a Wellness Journal for example, follow the Academic Year, or this one is mine, I love its minimalist design and it has sooo many different calendars and features I have found to be super helpful including a gratitude journal.
Journal Prompts can be really helpful if you are not sure what to write - this list of questions for Journalling beginners is a good place to start.
If you are into Full Moon Rituals or cosmic guidance, I love these journal prompts (IG Reels Link) by Bex from Cosmic Cures
Some books like the wonderful Everything is Figureoutable by Marie Forleo is almost designed as a workbook - with writing prompts in each chapter or classic books like The Artist Way - which I have never done but apparently is amazing.
Here are some journal prompts I have thought of for you to get you going:
Write a daily 3-5 list of things you are grateful for or appreciate
Free write about something bothering or worrying you. set a timer for 1, 3,5 or 10 minutes (as long as you would like (and write in that time.)
Make a list of places you would like to visit and then in the coming days, write what it is about each one.
Write about a situation that scares you
Write about how you feel about how the day went and what you would change about it.
Write about a situation/experience that shaped how you act and behave now (triggers)
Set some goals or intentions for the next few months.
Set a goal for in 3 years time
Write about what your version of success is
Write about dreams you have been having
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