9 Journalling Tips

I’ve talked elsewhere about journalling, so in this article, I offer you a variety of tips to help you get started and/or make better use of this powerful tool.

Balance Structure vs. Non-Structure

Sometimes, a blank page can be uninspiring, so try asking yourself questions, reflecting on the day, or choosing a prompt and using that to inspire your words.

However, there are times when too much structure can be restrictive and prohibit you from expressing your innermost thoughts, so if this is the case, try free-writing – open up a blank page and simply write.

And because we all know that unplanned things happen that we have to deal with, don’t feel you have to stick to your goals 100% every single time.

For example, if your goal (see below) is to write two pages a day, but on one day, you don’t have the time or energy, then jot down a list of bullet points instead, because it’s more important to maintain your habit of writing every day than to write your target amount on random days.

Be Honest

When it comes to journal writing, there is no point in holding anything back, because this is the one place you can be as honest as you like – there’s no audience to criticize what you write and no feelings to offend.

All you have is a blank page that is waiting to be filled with your thoughts, feelings, opinions, and reflections.

It might feel strange and uncomfortable at first, but being completely honest is the only way to maximise the impact of journal writing.

Choose The Right Journal

Assuming you’re going to use an actual, physical journal (i.e. as opposed to a computer or smartphone), you can start a journal in any old book.

However, many people swear by finding just the right one.

For some, having an aesthetically-pleasing book helps them to keep motivated. Maybe you prefer the tactile sensation of having a leather-bound journal, for example.

And for others, they want a book that speaks to them as they find the whole journal writing process to be quite spiritual.

Regardless of what resonates with you, it is important to find a book that is comfortable for you to write in and that serves its purpose. (Bear in mind that some journals, however nice they may be, could be more awkward to write in if you’re a left-hander.)

You’ll find a selection of journals to suit almost every taste and requirement here.

Create A Routine

Having a regular place to write in your journal helps to signal to your brain that it is time to reflect and write.

You should select a place that is comfortable, free from distractions and, ideally, inspiring. This way, your body and mind will be ready when you sit down in this place each time, rather than wasting time getting in the zone.

In a similar vein, many people find it helpful to write at the same time each day.

Many prefer to write first thing in the morning, before life gets in the way, while others prefer to write in the evening, before going to bed, so the events of the day are still fresh in their minds.

And there is, of course, nothing to stop you doing both, or something different, because the only real requirement is that it works for you.

Until you make journalling a habit (which can take as long as 60 days), you might therefore want to consider scheduling time into your diary so you don’t forget to do your writing.

And lastly, feel free to add elements to your environment to get you in the mood for writing. These might include, for example, lighting a scented candle or incense sticks, or playing particular pieces of music.

Goals

Goals can be a great way to keep us motivated and on track, even when life threatens to get in the way, so try setting goals so that you have something to aim for.

Your goal might be a minimum number of pages you want to fill, or a specific amount of time you want to write for, or maybe how many and which days you will write.

Doing this will help you to commit to writing, and it’s a good habit to get into as it will guide your writing in the longer term.

Include Dates

Take your journal writing to another level by including dates for each record, because this will make it a valuable source for you to read through when you need some inspiration or assistance.

For example, you can see how far you’ve come, or even how you navigated certain challenges.

Also, I would suggest including times too, where they may be significant.

No Judging

We are often our own worst critic – but your journal is not a place for judgement.

You want to be able to write without censorship because this is how you will really have the freedom to express your thoughts.

Purpose

Separate from setting goals (see above), you should also decide why you want to journal, because this will both guide your writing and help to keep your motivation up.

For example:

• Are you facing a particular issue that you need to resolve?
• Do you just want to improve your mental wel-lbeing in general?
• Is there something on your mind that you need to get off your chest (e.g. a rant)?

Reflection

Having written down your thoughts, feelings, problems, or whatever, it’s often helpful to go back and review previous entries in your journal.

One way is to read what you wrote the previous day – do you still feel the same way, has a solution come to mind, etc.?

Another way, which is not mutually exclusive, of course, is to go back and read older journals. This way, you’ll be able to get a better perspective on how you’ve changed over time, to ascertain whether the problems you thought you had may or may not have been real, and to discover answers you came up with previously that might be of use again now, and so on.

Conclusion

It doesn’t matter how many of the above tips and strategies you use if you don’t actually put any words on paper.

So, whether you use a journal / writing prompt, do some free-writing, scribble down a few bullet points, draw a doodle or cartoon, or even just write random words (which probably won’t be truly random – it’s likely they’ll reflect what’s going on inside your head somehow), you need to write.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. A Great Selection Of Journals
2. Mini Habits
3. WordSmith Deck