Journaling.
verb.
The practice of regularly writing down your thoughts, feelings, experiences and reflections. It can take various forms and serve multiple purposes, including personal reflection, goal setting, planning, creative expression, gratitude development, stream of consciousness, achievements and personal growth work.
Do you journal?
I have journaled for the last 30 years. It has become something I do daily and consistently to get clear on my thoughts, process through thoughts and emotions and to dream. It doesn’t matter if you have a fancy journal (tho they are beautiful) with a matching pen (feel free to treat yourself if that’s your jam), what matters is that you write. I’ve had journals in all different shapes, sizes, colors, with lines, without lines, some with questions to answer and most of them blank, on line journals, in an app on my iPad, voice recorded, you name it. I’ve found that a spiral notebook from Walmart and a Bic pen in either black or blue is what works for me. It’s more about having a place to write freely and continuously for me. When I fill a journal, I date the front and store them on a shelf in my closet. I’ve never worried that someone will read my journal, and if I did worry, I’d be journaling on why there is no trust with my kids or significant other. My journaling goes like this:
Mornings: I begin by writing gratitude for being alive on another beautiful day. Not everyone will wake up this morning. Life is a gift and I give thanks for the one I’ve been given each day. Next, check in on any dreams I had overnight, write out my intentions for the day, and start free writing with a prompt. Some days, I journal 1 sentence others I have to stop because of a hand cramp! LOL
Night time: This is my favorite time of the day to journal. I start with 3 deep breaths and writing my gratitude for everything I was blessed with in my day. I include the good, the bad and the ugly… it’s all a blessing; the flowers your friend brought you and the flat tire. Next, I write my wins for the day; gave my quarter to the next person at Aldi, passed on the fries at lunch, brushed AND flossed, got a compliment on my new glasses, was on time to all my appointments, etc. Then comes emptying my brain of any thing that is on my mind so I can go to sleep without worry. It’s amazing what is rattling around in my brain at the end of the day.
During the day my journal is near by. It has become my external processor. I write about fears, feelings, thoughts, beliefs, memories, what I need at he grocery store and so much more.
If you have a journaling practice in place, woot! Keep it going and dig deeper. If you are new to journaling, give it a try. For those that are part of my Coaching Club, you will get a journal prompt each week. I encourage you to read the lesson and then complete the journaling. Post your Ah Ha’s in the comments on the journal post.
There are so many benefits of journaling, including stress reduction, improved emotional processing, boosted creativity, increased motivation, improved sleep and enhanced self awareness. Getting in touch with your deepest emotions, setting goals and working through problems have been just a few of the benefits I have taken away from journaling. It’s important to be honest with yourself as you journal in order to get the maximum benefit of this powerful tool. The best part, you don’t have to be a writer or even a good speller.
I challenge you to start a journal practice. Grab your pen and paper, find a quiet place to sit. Start a candle, listen to music or just open the window and listen to the birds. Set your phone for 7 minutes, then put your phone out of reach. And write. Use a journal prompt if needed or just notice how attached and uncomfortable it feels to not access your phone for 7 minutes and write about that. The goal isn’t to have an epiphany, its to complete the activity. It’s perfectly ok to write “what should I write” for 7 minutes, tho I think you will be surprised at what comes out. Let me know if you complete the challenge.
All my best,
K