The Many Fabulous Benefits of Journaling
There are a number of fascinating reasons why people have kept journals throughout the ages, spanning cultures and experiences. Many of the earliest entries in English were created for the sake of reflecting on the individual’s journey, aiming to explore how that person could improve their life and become a better, more fulfilled individual. Interestingly, two of the earliest known journals were written by remarkable women, Julian of Norwich, a wise nun, in the early 1370s, and Margery Kempe, an inspiring middle-class housewife, in the 1430s. Their writings provide profound insights into their thoughts and experiences during a time when women's voices were often overlooked.
Kempe met the remarkable Julian of Norwich and was no doubt profoundly inspired by her spiritual insights and writings. Both he and Julian discuss their spiritual progress in their heartfelt journals, sharing their personal journeys toward enlightenment. Additionally, Kempe embarked on extensive travels to various famous pilgrimage sites, soaking in the rich experiences that each location offered. Because of these remarkable endeavors, he is credited as the author of both the very first autobiography to ever be published and one of the earliest travelogues in history, leaving an indelible mark on the literary world.
As the centuries passed, meticulously crafted journals were also kept in order to faithfully record important historical events that the dedicated journal-keepers lived through and experienced firsthand. One of the most famous and widely studied diaries in history is that of Samuel Pepys, (pronounced PEEPS), who was a civil servant during the fascinating reign of Charles II of England. This insightful diary is remarkable for three distinct reasons:
it’s very frank and often shocking details about his daily life;
the way it captures life in late 17th century England;
the fact that it was written in code and has taken centuries to decipher.
A less colorful, yet undeniably poignant and stark example of a journal that has remarkably stood the test of time and is likely to be read for generations to come is the diary of Anne Frank and her deeply impactful experiences while hiding from the Nazis during World War II. While you may not think you are living in the midst of significant historical events or upheaval, there are certainly other compelling reasons for keeping a journal in your everyday life. So if you’ve been feeling curious about how to begin this wonderful practice, and why it can be so beneficial for your mental and emotional well-being, let’s first start by exploring a clear and concise definition of what journaling truly is.
What is Journaling?
Journaling is the wonderful process of recording the multifaceted events of your day, your thoughts, inspiring ideas, and bursts of inspiration, as well as anything else you wish to keep a cherished record of. There are numerous reasons to keep a journal, each brimming with potential. It can be immensely fun, a great keepsake for you and your family to treasure, or even a valuable sourcebook of ideas you could tap into as a writer, artist, musician, songwriter, or creative soul. A journal can also act as a trusted confidante to whom you can reveal your deepest secrets; moreover, it serves as a therapeutic way of getting things off your chest and moving on with clarity and lightness.
Journaling can also be a wonderfully effective way of setting clear goals and then meticulously tracking your progress towards achieving them. For example, if you are on a journey to lose weight, maintaining a dedicated weight loss journal can significantly help you sort out what went well versus what aspects could have gone better. By jotting down your thoughts and experiences, you can identify patterns and behaviors that contribute to your success. Then, you can focus on doing more of the activities that brought you positive results until you finally reach the target weight you’ve set for yourself. It's a delightful way to celebrate your achievements along the way!
If you struggle with anger issues, you might consider starting an anger management journal, or perhaps a relationship journal, in order to consciously try to improve your connections with others in a meaningful way.
Some individuals even embark on the fascinating practice known as lucid dreaming, which involves harnessing the incredible power of their mind while they are in the realm of sleep. If you’ve ever found that you’ve ‘slept on’ a problem and magically come up with a brilliant solution the very next morning, then you will have a good understanding of how lucid dreaming works in its dreamy delight. Additionally, some people find great value in writing down their dreams because they believe those nocturnal adventures can hold different meanings, which they can then carefully interpret and analyze for deeper insight.
Journaling and dream journals are utilized by some psychiatrists and psychologists as an incredibly effective tool to help individuals clear away various obstacles and deep-seated issues that may be blocking their personal growth. This practice can serve as a wonderful stress reliever and offers numerous benefits for mental and emotional well-being. Let’s delve deeper into this fascinating topic in the next chapter.
What Are the Benefits of Journaling?
A large body of compelling research indicates that there are numerous mental and emotional benefits gained from the practice of journaling regularly. Various studies have shown that dedicating as few as 15 to 20 minutes of focused journaling for just 5 sessions or even less was enough to significantly help those who participated in the study deal more effectively with difficult and stressful events in their lives. Furthermore, it has also been proven to be particularly effective in relation to individuals facing serious challenges such as cancer and other health-related hurdles, serving as a powerful form of ‘writing therapy’ that can promote healing and resilience.
Cognitive Behavioral Therapy (CBT), commonly referred to as ‘talk therapy,’ has been shown through various studies to be just as effective as medication in addressing mood disorders such as depression and anxiety. However, writing therapy can often prove to be even more effective, as this type of therapy allows individuals to write solely for themselves. In this intimate process, there’s no need to censor or filter what they express, free from any fear of judgment or concern regarding what a listener might think of them. This creates a safe space for self-exploration and honesty, enabling profound healing and personal growth.
Journaling about stressful events has been shown to be most effective when you write about those events in a narrative form, artfully including your emotions and feelings, rather than simply noting down emotions only. This engaging form of storytelling helps you make sense of what actually happened and your unique role in those situations. Journaling also offers you the space to explore different scenarios, opening the door to new perspectives. It isn’t just a straightforward diary of exactly what happened; rather, it encompasses what you could have done differently, the valuable lessons you learned from the situation, and so much more. Journaling can, therefore, be considered an integral part of what is often referred to as reflective practice, encouraging deeper self-awareness and growth.
With consistent reflective practice, you take the time to thoughtfully reflect on your skills, abilities, choices, and decisions, with the intention of trying to improve and enhance your overall skill set. If you happen to be a teacher, for instance, or if you aspire to take on more of a leadership role within your workplace, engaging in reflective practice through journaling—where you are completely honest and open about your strengths and weaknesses—can do wonders to propel you forward in your career journey. This process not only fosters personal growth but also boosts your confidence as you navigate your professional path.
Journaling will also undeniably make you a better writer. Dedicating just 15 minutes each day to write is surely bound to enhance your skills and confidence in expressing yourself. It can also provide a wonderful creative outlet in which you can freely jot down all of the brilliant ideas that come to you throughout your day. Many dedicated writers keep a journal or use a handy notebook small enough to carry with them everywhere, allowing them to capture their thoughts and inspirations whenever they spark. This practice not only nurtures creativity but also encourages the habit of writing consistently.
Writing down fresh ideas, unique experiences, and various situations can significantly help you make sense of them, and it can aid in unraveling complicated issues that may be troubling you. Notably, journals can also assist you in becoming more organized, thanks to the profound cognitive changes that writing and communication can bring about in the brain. This is true even if you are writing the journal solely for your own personal reflection and growth.
Journaling is truly ideal for setting meaningful goals and accomplishing them with intention. You can’t effectively track your progress if you don’t have a clear understanding of where you’re going in the first place. A journal can serve as your trusty companion, helping you diligently track your achievements so they don’t get overlooked or forgotten amid the busy-ness of daily life. Additionally, you can also take time to journal about mistakes you’ve made and use those moments as valuable teaching opportunities to foster personal growth and resilience. See my post on journaling for deeper self-understanding.
Journaling can also be an incredibly effective way to shine a spotlight on an area in your life that you deeply struggle with and feel is significantly holding you back from fully becoming your best self. For instance, you might grapple with the habit of procrastination, which can sneak up on you when you least expect it. Keeping a detailed to-do list and crossing off items one by one as you accomplish them can be a surprisingly helpful strategy to overcome that pesky habit and cultivate better, healthier habits in its place. If you find yourself constantly busy yet unsure where all your precious time is going, maintaining a work diary or a log that breaks down your activities into manageable 15-minute increments can reveal where your time is being squandered.
Once you identify those time-thieves, you can take proactive steps to use those precious chunks of time more productively, which may even include scheduling in dedicated moments to work out and engage in self-care.
An exercise diary can also be an excellent tool to help you stay on track with your fitness goals. The suggested activity levels for all adults in the US recommend engaging in at least 30 minutes a day of aerobic activity, which is essentially any type of exercise that boosts your heart rate and gets you moving. In addition to aerobic exercises, it is important to incorporate strength training every other day for about 15 minutes. This could include using light weights, resistance bands, or even practicing various yoga poses. The only way to be absolutely certain you are meeting your daily requirements and health goals is to diligently keep a progress journal, where you can note your activities, improvements, and experiences.
If you struggle with excessive spending, a thoughtfully created spending journal could wonderfully help you get back on track and regain control of your finances. Sometimes, couples choose to keep a journal together, documenting beautiful moments spent with each other, celebrating special events, or reflecting on something significant they are working on as a team. The only limit in terms of the many benefits a journal can provide is truly your imagination in terms of what you wish to express and how you want to use it to enhance your life. Now that you are aware of what a valuable tool a journal can be for self-discovery and growth, it’s time to explore the very best methods and strategies to get started with journaling effectively.
How to Start Journaling
There are many delightful and creative ways of journaling in the modern world, so it ultimately comes down to a question of what is easy, likely to help you stick with it consistently, and will make it fun and interesting enough that you will feel genuinely motivated to keep on doing it day after day.
Here are a few exciting ideas for different types of journals that can help get your creative juices flowing and inspire your imagination:
Paper and Pen
The traditional way, of course, is the ever-reliable paper and pen. These tools are wonderfully portable, especially if you choose a small and convenient notebook that easily fits into your bag. Additionally, studies have shown that writing things down tends to aid the mind in processing information more effectively. It's a satisfying and tactile experience, after all! Plus, it is significantly less likely to get hacked, providing a sense of security for your thoughts and ideas. However, one must remember that it is also more likely to be read by others if you leave it sitting around in plain sight. There’s always that little risk! Additionally, it can easily get lost if you are careless with it while on your travels, and, regrettably, there will be no digital backups to retrieve your precious notes.
The Bullet Journal
The BulletJournal.com method is an incredibly effective way to boost your productivity and get organized. It’s not really designed as a space for in-depth emotional analysis or detailed recording of significant events, but rather functions primarily as a planner to help you keep everything organized so you can plow through your to-do list like a total pro. There’s a super handy video available that guides you step by step on how to set one up and put all your tasks in there, then record them as done, or smoothly transition them on to the next month for continued focus.
Themed Journals
There is a wonderfully wide range of themed journals available that can beautifully tap into your unique interests, making the art of journaling not just an activity, but rather an enjoyable experience that sparks joy. Whether you adore angels, cuddly teddy bears, or even quirky plants, you name it—there’s absolutely a journal designed just for that. Many of these delightful journals feature inspirational quotes, creative writing prompts, and beautifully crafted images that are specifically designed to stimulate your senses and ignite your imagination. Some journals may have a plain, simple exterior, while others boast stunning, artistic covers that catch the eye. Ultimately, journaling should feel like a pleasure, not a dreaded chore, so be sure to shop around enthusiastically to find a journal that perfectly suits your taste, reflects your personality, and ‘feels just right’ when you use it each time.
Digital Pens and Paper
This could very well be the best of both worlds. Digital pens, such as the innovative Livescribe, work in one of several fascinating ways. First and foremost, they are traditional pens with real ink, which gives the authentic feel of writing. Additionally, they double as digital pens that meticulously record your work on special paper, allowing your information to be easily uploaded to your computer in just a few moments. The latest generation of these remarkable tools even comes with a built-in microphone, enhancing their functionality.
They are absolutely ideal for students, busy executives, and anyone else who wants to ensure the notes they are taking seamlessly synchronize with what has been said during lectures or meetings. These versatile pens and pads, therefore, provide you with the wonderful option of recording your thoughts anywhere, at any time, whether in writing or orally, and then conveniently downloading them via your USB port. However, it is important to note that the disadvantage is that once something becomes digital, it could potentially get hacked. On the bright side, the organized and streamlined approach they offer can significantly help you stay on track with all that truly matters to you.
Journaling ... if you don’t like writing!
You don’t have to be the world’s best writer in order to create a truly fulfilling journal. The beauty of a journal lies in the fact that you get to decide what goes in it, and truly, anything goes! It doesn’t all have to be writing; you can incorporate drawings, doodles, photos, and even collages as many other forms of expression. Each page can be a reflection of your unique thoughts and feelings, inviting you to explore the depths of your imagination without limits.
Different Media for your Journal
Photos, sketches, diagrams, and a myriad of creative expressions can all wonderfully enhance your journaling experience. You can gather inspiring quotes and mementos that resonate with you, create captivating photo essays that capture the essence of important events in your life, brainstorm new ideas, and so much more. Your journal can be as unique and vibrant as you are, reflecting your personality and style.
If you love to draw, consider experimenting with different artistic media, such as pen, pencil, crayon, pastel, and beyond to express your creativity vividly. If you’re grappling with complex ideas, don’t hesitate to employ charts, diagrams, or even a mind map to clarify your thoughts. Also, make sure to write down essential information that you really need to remember at the back of your journal or in a specially designated section, ensuring you always have it right at your fingertips. This might include something as simple yet important as your usernames and coded passwords for the websites you use most frequently.
Create a Collage
Get some engaging magazines or interesting newspapers and cut out a variety of words, phrases, paragraphs, or even entire articles that relate to your current situation or the emotions you’re experiencing at that particular moment. Additionally, include vibrant pictures that you find that could beautifully demonstrate how you are feeling right now or how you aspire to feel. You can even annotate your selections to make it truly personal and reflective of your unique journey.
Leave a blank page in your scrapbook so that you can revisit and review your work later and add in additional journaling or thoughts if you feel inspired to do so. Scrapbooking is also a beloved pastime for expressing oneself without requiring extensive writing. In today’s world, adult coloring books have gained immense popularity as well. Many of these coloring books are themed or based on beautiful art forms such as Celtic art or intricate Buddhist Mandalas, which are fascinating representations of the universe. You can either choose to draw your own designs or color in the existing ones and take a moment to write about your feelings throughout the process.
Speak It
Use a handy and completely free tool like Dictation.io, available online, to easily record your thoughts as they flow. The beauty of this particular software is that it doesn’t require hours of training like some other, more complicated programs do. Just remember, when you are recording anything that is private or sensitive, it’s important to make sure that no one is within hearing distance of you during the process. Also, don’t forget to utilize the on and off button to control your recording seamlessly, and be sure to copy and paste your work into a file to save it for later if you wish to edit it further. Happy dictating!
Use Prompts
Sometimes, we can get a little intimidated by the prospect of facing a new, unmarked page in our cherished journal. Using a simple yet effective prompt, such as an intriguing word or a thought-provoking question, can help break the overwhelming ‘blank page syndrome.’ This gentle nudge can inspire you to unburden your thoughts, feelings, and creativity onto the inviting empty page that lies in front of you.
It's truly important that you don't feel overwhelmed by the notion that you have to write a lot or even complete full sentences.
The beautiful journal and the act of journaling should relate intimately to your unique needs at that particular moment in time, and this will naturally vary from day to day. A gratitude journal can be a wonderful tool to help you get started on your writing journey. Starting with the simple prompt, "I am grateful for…," is an easy yet powerful way that can wonderfully transform your entire mood and perspective in just a few moments.
Journaling is an incredibly fun and fascinating activity that can serve as an invaluable tool, no matter how you choose to use it or what specific goals you wish to accomplish. Whether you write in it every single day, once a week, or simply whenever it feels right and suits your fancy, remember to release any stress or pressure around it. Your journaling doesn’t have to be a polished masterpiece; it’s all about the journey, discovery, and expressing yourself!
Your journal is a deeply personal document, crafted specifically to help you learn, grow, remember important moments, improve your skills, achieve your goals, and so much more. It’s a living, breathing document that evolves with you, so there is truly no right or wrong way to create or use it, as long as you find it to be of great value in your journey. Embrace it as a tool to propel you forward on your quest to become your best self and live your most fulfilling life.