“Whether you’re keeping a journal or writing as a meditation, it’s the same thing. What’s important is you’re having a relationship with your mind.” – Natalie Goldberg

According to the Merriam-Webster dictionary, what we commonly refers to as journal is: a record of experiences, ideas, or reflections kept regularly for private use: Diary or an account of day-to-day events. 

Journaling is simply keeping a journal or diary. It may have been around  since the beginning of human history when cavemen painted on walls (according to some of the conjectures). 

A lot of times we think of journaling as something a teenage girl would do to express private thoughts and feelings. However, there are many different types of journaling based on what you write about, how your express yourself, and/or what is the purpose. It can actually be beneficial for adults too.

What are the benefits of journaling? 

1. Journaling can help you become more aware of your thoughts, feelings, or things you want to focus on.

A lot of things can easily slip by without us being consciously aware of them. By identifying your thoughts and feelings, maybe you can make connections between them and see patterns. So you become more aware of yourself and more able to make changes if you see the need.

It is also easy to take things for granted. But in a gratitude journal, you intentionally focus on the things you feel grateful for. It can change your perception when you look at the whole picture so you feel happier.  

2. Having to write thoughts down pushes your mind to slow down and helps organize your thoughts.

It can be a great way to clarify your thoughts so that they become less confusing and less overwhelming. Maybe sometimes when you are trying to make a difficult decision, different options and thoughts, pros and cons, are running through your head constantly, but they are all jumbled together and you still can’t make a decision. Writing everything down can help you see things more clearly and better able to come up with a solution.

3. It can reduce negative or worrying thoughts.

Some people have commented that once they write it down they don’t have to keep thinking about it anymore, which can be a big relief.

4. Journaling provides an outlet for you to express bottled-up emotions and thoughts.

Expressing your thoughts and emotions has a cathartic effect, especially when you don’t have a safe supportive person with whom you can share. “The nicest part is being able to write down all my thoughts and feelings; otherwise, I’d absolutely suffocate.” (Anne Frank, 16 March 1944, one of the most discussed Jewish victims of the Holocaust)

5. It provides a period of reflection to let us pause and refocus.

Maybe things have happened that have led you to be off track. Maybe you are distracted from your bigger picture or longer term goals by the hassles of daily life. When people write down their to-do list or goals on a regular basis, they get reminded and they refocus on what is most important.   

However, there are some common barriers that prevent people from starting to journal or from doing it consistently.

• “It’s too much work. How can I find the time?”
• “I don’t know what to write about.”
• “I don’t want other people to see it.”
• “It was not enjoyable when I tried it before.”

Here are some tips for building a journaling habit 

1. Start small. You don’t have write long or deep at first. Even if you just write down one sentence, try to do it consistently and establish the routine. 

2. Find a specific time you want to journal everyday. Is it before bed or after dinner? Find a time period when you are free of distractions, even for just a few minutes.

3. Take away the negative judgment. Don’t worry about “doing it right.” There are so many ways to journal that there are really no set rules. Don’t worry about spelling and grammar. Focus on doing what works for you.

4. Keep it private. You may want to find a safe place to keep your journal so that you can feel free to express yourself. It is for you only, unless you choose to share it with somebody else.

5. Pick a topic/theme/type. Maybe you can start with a self-esteem journal where you record positive things you did each day that reflected your positive qualities. If you want to track your mood, you can record the ups and downs in your journal. Maybe you want to draw something to express your feelings instead of writing them down. Maybe you want to write about parenting events. Pick something you want to focus on that is meaningful to you. When your situation or focus changes, your journal can change with it.

Happy journaling!