The Power of Journaling

The power of journaling has been felt for many centuries.  In the past, people used to record personal experiences in diaries and it has provided a valuable insight into how people used to live and their views on life, examples of these are Samuel Pepys and Anne Frank. As time has gone on, different journaling techniques have emerged which we will take a look at. We will look at how powerful journaling can be for our mental health and wellbeing, as well as improving our performance.

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How I Started Journaling

When I was at high school, I decided to start keeping a diary. Every night I would take it out from under my pillow and I would write down things that were happening at school and at home. Offloading my teenage angst in this little book of mine made me feel better.  I wasn’t aware of its benefits then, but I felt the power of journaling because it gave me a sense of release. However, if it wasn’t due to an intrusion of sorts, I would probably have kept journaling and would never have stopped.

Yes………. someone read my diary! I remember the culprits telling me that they were trying to find information on my best friend because one of the duo wanted to know what their chances were with her. It might not have felt a big deal to them but to me I was angry! It made me feel vulnerable. Did they not know a diary is “private”! How much had they read? Sadly, as a consequence I ripped up all my diaries and stopped writing. 

However I did start journaling again when I went to college but after I finished there, I ripped them up for fear of someone reading my most private thoughts again. After that I was busy with my working life and never really thought about it.

It was ten years later in my early 30’s when I was handed a gift from my then next door neighbour and to my surprise it was a blue diary.  Unknown to him that’s what started me journaling again.

My journaling style has changed over the years. It started off with accounts of my personal experiences and my feelings, then over time I have kept different fitness and health diaries, habit journals, work planners and goal setting journals. After trying out these different methods, I have now found a system that works for me.

Why I Journal?

So why do I like to journal? Every morning as part of my morning routine, I like to write what’s on my mind – how I’m feeling, my goals and my to do list. You might have heard the phrase “brain dump”, it is when you are literally dumping your thoughts and clearing your brain. It’s a decluttering of the brain.  You know those days when there are a million thoughts darting around your head, and you just don’t know where to start, I find writing things down reduces this feeling of overwhelm. It’s a feeling of lack of focus. Seeing things written down helps you focus and prioritise what needs to be done first. 

Throughout the day I would make notes in my journal on anything of interest, for instance something I read or heard today, that resonated with me. My journal is full of highlighted notes for easy reference to refer back to. The next day I do a recap of the previous day and I also do a weekly review. It’s all about keeping track and being aware of what’s working and what’s not working.

Benefits of Journaling

Here are some benefits of journaling:

1. It clears your mind – It helps to reduce overload and overwhelm. Gain perspective.
2. Enable more focus – Putting thoughts down on paper makes things look alot clearer. This allows you to organise and prioritise.
3. Motivates you – Setting your goals and monitoring your progress helps to motivate you.
4. Allows you to reflect – Self reflection brings self awareness and highlight what areas you are focusing on and the areas that need more attention.
5. Boost creativity – writing things down that come to mind helps boost your imagination. May bring fresh ideas.
6. Reduce stress – Journaling can be a way of letting off steam. Getting rid of negativity and a bad thought. Improves your mood. Good for wellbeing.
7. Good for problem solving – It gives you an opportunity to brain storm.
8. Improves your memory – Writing things down enhances your ability to memorise it.
9. Record your accomplishments and provide accountability.

So as you can see journaling presents many productivity, mental, and health benefits.

Journaling Techniques

There are many journaling techniques out there depending on what you want to get out of it.

1. Free writing – is exactly that. It’s a page of writing non stop without editing or constructing the proper phrase. Even if you run out of ideas you just keep writing what comes to mind. Some of it will be a jumbled mess but it’s about unlocking suppressed emotions.
2. Morning pages – is a form of free writing and is done first thing in the morning. That is when your mind is still free from any outside influence before you open yourself up to the world. It is three pages long of conscious thoughts.
3. Lists – these are lists, to do lists, goal setting, etc.
4. Dream journaling – requires you to write down dreams as soon as you get up. Keep your eyes closed as this helps.
5. Bullet journaling – includes brain storming, to do lists, schedules, daily , monthly tasks, etc.
6. Planner – is a daily plan of your tasks and goals, checklist.
7. Reflection journal – is reflection on your day, week, or month. Enabling the process and analysing of events.
8. Gratitude journal – is writing what you’re thankful for, therefore reminding us to stop striving for more and appreciate the present, and to be happy.

Consistency is key. Pick a journaling technique that works for you and one that you find enjoyable and not tedious. 

To establish the best journaling technique for you, first you must decide which of the above benefits you want to gain from this practice. Then you want to pick out a journal that’s right for your needs and make sure you have a pen that feels nice and writes easily, I think it makes all the difference and it doesn’t have to be expensive.

If you want to read more about how to Journal, click here for an article that guides you in a bit more detail.

This article may contain affiliate / compensated links. For full information, please see our disclaimer here.

Journals

There are also various journals and planners out there that have prompts. However I do recommend the undated ones, because you can start whenever you want. These might be a good starting point as they have headings to guide you as to what to put in. I have used various planners but have now settled on a blank notebook or bullet journal as it’s the most versatile and I can write whatever I like in them. I pick one that feels nice and one that I enjoy looking at, as I will be using it every single day.

Here are some suggestions in the table below:

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My teenage diaries was a great start however my method has changed over the years as I have developed my own style. I am now using Brendon Burchard’s Journal which is a daily reflection journal, which consists of powerful prompts which gets you thinking differently. I also have a bullet journal which is my daily brain dump of ideas and daily tasks and goals I need to complete. Then finally a planner for my weekly and monthly targets. This enables me to review my progress daily, weekly and monthly.

Journaling Prompts

Here are some journaling prompts to get you started:-

1. What is great in my life? – This prompts you to be grateful and present.
2. What am I great at? – This acknowledges your strengths.
3. What do I want to be great at? – These are your goals.
4. What would make today great? – These are the actions you want to take today.

At the end of every week, do this:-

1. Recap – Look back on the weeks notes.
2. Ask yourself what’s working?
3. Ask yourself what’s not working?

To Summarise

The Power of Journaling has it’s many benefits. If you adopt this daily practice and make it part of your lifestyle, it can bring you more clarity, less stress and provide focus towards your goals, big or small. You can read more about Personal Lifestyle Choices by clicking here. You can’t manage what you’re not aware of. If you’ve never tried it give it a go. Pick a journal that’s right for you and put pen to paper.

I hope you’ve enjoyed this week’s blog post. Drop me a comment and share this post if you enjoyed it 😊.

Meanwhile, Live Agelessly,

Kath