How To Journal + 5 Journal Prompts To Get You Started

The why and the how of journaling

Unseen Studio

I have journaled on and off since I was four. The first journal I remember writing was my ‘America Journal’, which my parents made me keep when we took a six week holiday to America during the school term.

Their intention was to ensure my siblings and I were practicing our writing, but it ended up being so much more than that.

I let journaling go for years when I was ‘too busy’ and coming back to it has been one of the most beneficial things for my mindset.

Turns out, it’s not just me. There’s actually a lot of science backing up the benefits of journaling.

Benefits of journaling

Toa Heftiba

There are so many benefits to getting your thoughts and feelings out of your head and onto paper (or into a digital format - but more on that later).

Process your thoughts

First of all, writing your thoughts down is such an effective way to get some space from them. Often when you write down a problem, you almost immediately realise it’s not even a problem. Or that there’s a slight chance it might be a problem in two months. Writing it down helps you to see that there is absolutely no point in using your energy to think about it now.

Even when there is a real problem, writing it down helps you to process your thoughts around it and figure out how you can best respond to it. Seeing it in black and white can take the anxiety and emotion out of it, helping you feel better equipped to deal with.

Self reflection and growth

If you want to deeply connect with your soul, journaling is the way to go. In this busy world we live in, it can seem almost impossible to quieten your mind. While meditation is great to help you take control of your inner dialogue, journaling and meditation together is like unlocking a whole new level of insight.

For me personally, even if I take a walk without headphones or turn the radio off in the car, my mind goes on auto pilot thinking of everything from needing to book my baby a doctors appointment to what I’m cooking for dinner tonight. Journaling is one of the only ways I can keep my mind focused on what’s important to me on any given day.

Enhance creativity

Simply writing regularly can help unlock creativity. It offers a completely judgement free zone to explore new perspectives and work through ideas. Handwriting rather than typing enhances this process even more!

Improve mood

When you’re going through a tough time, getting all your emotions out on paper can really help. I’m a firm believer that no emotion is good or bad, they all have a place and a purpose. But we can all admit it’s harder to sit with heavy emotions like sadness, anger and resentment than it is to sit with joyous emotions.

So when you’re feeling those heavy emotions, getting them out of your head will help you to make sense of them.

Physical health benefits

This research article cites long term benefits as including everything from improved immune system functioning and reduced blood pressure to better lung and liver function. There’s even evidence it increases sporting performance.

How to get the most out of journaling

Diego PH

Choose your instruments

You’re never going to stick at journaling if you’re using a pen that keeps running out of ink or a notebook that feels all wrong.

Just this once, treat yourself to a pen and a notebook that feel write to you. They don’t have to be fancy in any way shape or form. You just have to like writing with them.

A note on paper and pen vs digital journaling

Paper and pen journaling has more benefits, but a digital journal is better than no journal at all. You know yourself and if you’re more likely to stick with the habit on your phone/computer/tablet, then that is far better than not doing it at all.

I’m a pen and paper girl now so haven’t done much research on what’s out there now, but I used to use Day One and really liked it.

If you’re stuck, use prompts

I like to use prompts on days when I’m feeling pretty good about life. Prompts can help you to better reflect on your life, emotions and thought patterns, instead of just writing about your daily activities.

Though there’s nothing wrong with journaling as a way to keep track of your life, if your focus is personal growth, prompts might just be for you.

✨Scroll to the end of this post for five prompts to get you started✨

On days when things are hard - you’ve had a fight with your partner, you’re feeling stuck in a career rut, you’re worried about your kids - you might prefer to skip the prompt and just write about that.

If you’re not using a prompt, you want to be mindful to be solution-oriented, which brings me to my next point.

Reflect, don’t vent

It’s really easy to vent if you’re writing about a problem you’re facing in your life right now. Venting is healthy, but you don’t want to vent for pages and pages. Instead reflect on why this problem is happening and what needs to change to solve the problem.

Set a timer

Start small, five minutes is fine if that’s all you can handle for now. As you get used to journaling try to increase that to 10 or 15 or even 20 minutes.

Set the scene

In my ideal world, I’d light a candle, make a cup of tea and get cosy at my desk while no one else was home.

In reality, I often journal first thing in the morning, sitting on the edge of my bed as this is my only guaranteed interruption-free time.

But still, I put my headphones in, play some binaural beats and ensure my phone is on Do Not Disturb mode. It’s a very small thing, but it helps me get into the zone and blocks out at least some noise so I can focus.

Whatever you do, make sure you’re distraction free.

Five journal prompts to get you started

Nik

1. What are my core values, and how do they influence my daily decisions?

2. What limiting beliefs or fears are currently holding me back from living my dream life?

3. What does success look like to me and am I living in accordance with that vision?

4. What does my ideal day look like and can I incorporate elements of this into my day?

5. What am I avoiding right now and what can I do to confront it?

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Until next time,

A