So you want to journal, or maybe you’ve been told you *should* journal, but when you look at the paper your mind goes blank... What do you write? Where do you start?

To be fully transparent, I am a big advocate for journaling. (I mean if I wasn’t it would be kinda weird for me to write this blog, right?) I’ll also add that I’m a big pen & paper person so allow me, for a moment, to nerd out.

Writing by hand is backed by science. This Japanese study shows higher brain activity and increased memory associated with writing on paper (compared to using a tablet or smartphone). This study shows how it is more effective for studying and this one on memory recall. (And in case you're wondering what you're studying when you journal - the answer if your Self!)

However, even if you choose not to write by hand, the benefits of journaling:

• Self-reflection / Clarity / Self-discovery
• Release of emotions (reduce stress)
• A better understanding of self/situation
• Ability to organize thoughts
• (can be) A healthy coping mechanism

Are worth the practice no matter the medium you choose to use. If all you have is your phone on you, it’s better to use that tool than wait for a pen and forget what you wanted to say, know what I mean?

I’ll also be the first to tell you, that even though I’ve been journaling for years (decades actually):

1. I don’t always know what to write when I open my journal
2. Sometimes I don’t want to journal even though I feel I *should*
3. I don’t journal consistently (I do consistently restart though!)

I'm telling you this to give you some comfort, some breathing room in knowing that there are no have-to’s here - Yes, I want you to deepen your own awareness of self, and achieve clarity, but most of all I hope you journal because you want to.

Now let’s dive into some journaling strategies.

Stream of Consciousness

Exactly how it sounds, you write what you’re thinking. You can do this until you’re tired or set a certain length (Ex. 3 pages). It may start like this “I don’t know how to start this journal entry…” or “I don’t really want to journal right now but…”

You can do this in the past tense by writing down thoughts that came into your mind during the day or in reverse; if something is on your mind during the day make a note to write about it later and let it go so you can focus on the task at hand.

* Protip: go back and highlight or underline words that stand out to you, or ideas/stories you’d like to challenge.

Bullet Point

No one said you can’t journal in list form, and also you don’t need to categorize it - but you can! You can set specific topics you’d like to journal about such as work, relationships (romantic, friends, family, self), dreams, fears, health, affirmations, etc. There’s really no limit to the topics you can cover, but you can also do it without topics.

OR use the stream-of-consciousness technique and write out whatever words come to mind, jotting down single words or sentences and going down the list.

* Challenge: If you write several single words or feelings, can you turn them into a poem or paragraph?

* Personal share: when I write affirmations in my journal I use hearts as the bullet point. What shape(s) stands out to you?

Journal Prompts

Journal prompts can be helpful because they give you a specific focus, such as “What are you feeling right now?”, “What boundaries do you need to reinforce?” or “How can I reframe my perspective on relationships?”. You can find journal prompts online, and receive monthly prompts in my newsletter.

However, there are a few things that come up here…

1. We don't know where to start: Try one of the above strategies or tips below and see what works for you (it might be different each time)
2. Folx don’t always know how they feel - if this is you try using a feeling wheel ⬇️

* Protip: Search for an emotion wheel that resonates with you then download it onto your phone & print it out. Then you’ll have a digital version for on-the-go use and a paper version for when you want to unplug.

Journaling Tips

1. Have a simple consistent top of the page.
   Ex.) writing the time and date
   This can signal to your mind it’s time to journal and also gives you a frame of reference to help you organize your thoughts and recognize patterns. You can add anything you like; phase of the moon, day of the week, current mood, etc.
   
2. Write the prompt out as a sentence.
   Ex.) What is your favorite color? "My favorite color is..."
   This allows you to get started without having to think or come up with something immediately.
   
3. Set a journal goal.
   Ex.) I will journal for 20 minutes 3x a week
   SMART goals are Specific Measurable Attainable/actionable Realistic/relevant Timely
   * Protip: schedule time to journal in your week / determine when you like to journal! Use your calendar to remind you and set a timer if it helps.
   
4. Allow your hand to do what it wants.
   You don’t need to write words, you can have a journal of art - there are no rules! Maybe you draw or maybe you stab the page with your pen. Get out what needs to get out. Your body is intelligent, it doesn’t need your constant mental input. Unblock yourself.
   
5. Give yourself grace.
   Be gentle and patient with yourself. Use kind words. Growth takes time, consistency, and love.

Journaling is an integral part of my personal practice and is incorporated into the work I do with others. If you are interested in learning more about working with me schedule a free introductory consultation.

Happy journaling,

💜Julie

Energy Health Practitioner

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