How to journal in 2022? Journaling 101 – Live A Wonderful Life

This post may contain affiliate links. Please read our disclaimer for more info.

How to Journal?

Journaling is an effective self-improvement technique. It offers a myriad of health and wellness benefits. From alleviating stress to stimulating self-fulfillment, journaling is a habit worth adopting. Read on to learn all journaling essentials and how it can positively impact your life!

What is Journaling?

In simple terms, journaling describes the act of writing down your thoughts and feelings. It is a fundamental part of mindfulness that ignites self-discovery and mental well-being. The act itself is as simple as can be as it isn’t bound to any rules or formalities.

Journaling gives you a meaningful grasp of your day-to-day activities, thought processes, and emotions. You can figure out healthy and unhealthy patterns in your daily life. It is a self-help activity that doesn’t require a doctor’s prescription and supervision.

Journaling is a personal experience with several variations; it could be a diary entry, a gratitude list, or a written “mood board.” It helps you handle your emotions and paves the path to self-development. Hence, journaling is one of the best self-improvement techniques with many benefits and zero risks!

Benefits of Journaling

How to journal? Journaling 101
  • Helps Alleviate Stress 

Amid life’s challenges, we often need an outlet to release pent-up emotions. When we feel overwhelmed and emotionally stressed, journaling can help assuage these negative feelings. Several research studies have found that journaling reduces stress levels in different groups of people. It is amazing how writing one’s thoughts can lead to a happier and healthier mental state.

  • Boosts the Immune System

As unbelievable as it sounds, journaling can boost your immune function. A study conducted in 2018 showed that jotting down our deepest thoughts can help reduce hospital visitations. It also contributes to mood improvement, lower blood pressure, and robust well-being.

  • Facilitates Self-discovery

Self-discovery is the conduit to a satisfactory and healthier life. Like a puzzle, you need to discover intricate pieces of yourself to figure out your true and complete self. With journaling, you will discover things about yourself that were hitherto inconspicuous. When you jot down your thoughts and feelings, you will learn your fears, triggers, pain points, vices, and virtues. You will find your dreams and muster the courage to pursue them!

  • Inspires Gratitude and Self-motivation

Expressing gratitude is key to an enjoyable and positivity-filled life. Gratitude helps us value and appreciate life’s smallest and biggest favors. When we are grateful, we’d feel more motivated to enjoy ourselves and be present in the moment. Make peace with the past and look forward to a bright future. Keeping a gratitude journal is a proactive step to living a fulfilled and impactful life. Gratitude also helps us disengage from negative emotions and thoughts.

  • Leads to Goal Actualization

Sometimes, we keep getting stuck in a bubble whilst trying to pursue and actualize our goals. You may find it difficult to figure out the next step or keep working in circles. But when you write down a list of your goals, you will get a clear vision of the process down to the end goal. Experts call this visualization, and it is a fail-proof technique that has shaped the success of many notable CEOs and other goal-getters.

How to Start Journaling: Tips for Beginners

If you want to start journaling but don’t know where to start, read these tips to get started:

  • Research Journaling Techniques 

There are several journaling techniques you can use to keep a journal. However, what works for others might not work for you. So, it is important to find a technique that you consider relatable. It is futile to journal with a technique that doesn’t conform to your personality.

  • Keep Realistic Expectations

Don’t take it upon yourself to write a meaningful and insightful journal at the first trial. If you delve into journaling with preconceived expectations, you might lose interest. Plus, you will get biased accounts of your experiences rather than realistic details. You will lose your authenticity instead of realizing it.

  • Keep an Open Mind

Try not to be judgmental or too hard on yourself when you journal. Let go of your inner critic and give yourself room to breathe. Be your most authentic self without prejudice, criticism, or self-loathing. Accept your flaws and acknowledge your strengths. Don’t be preoccupied with grammar or spelling; write as you feel and think. Even if it doesn’t make logical sense, as long as it makes sense to you, you are good to go!

  • Create a Routine

The truth is, you won’t want to journal every day! There will be days when writing in itself will feel like a chore. That said, it is best to create a writing routine to help you stay on track. You can also set reminders to help you follow the routine. Although you might miss some journaling days, you will journal much more than your mood or non-inspiration allows!

  • Take Baby Steps

You can’t be a genius at journaling from your first try, so learn to take baby steps. Use simple tools and methods that work for your routine. For instance, you can journal on a mobile note app or put pen to paper. Don’t adopt complicated journaling tools until you have mastered the basics and the technique has become a part of you.

What to Write in a Journal?

There are lots of things you can write in a journal. These include your daily life happenings, things you are grateful to own or experience, your fears, worries, and everything that relates to your life. You should write anything and everything that comes to mind. Don’t hold back the thoughts; write as it is. Avoid re-reading negative entries and focus on positive ones.

Explore Journaling Prompts

Prompts are great journaling motivators! There are days you won’t know what to write in your journal, so a prompt is to the rescue. Examples include:

  • Write your favorite moments from work today
  • Describe your biggest fear
  • Describe your happiest moments
  • Write about yourself; what makes you tick and what doesn’t 
  • What is the one thing you badly want? 
  • If you can make three wishes, what will they be?
  • What is your happiest childhood memory?

10 Tips For Journaling

  • Have a clear goal

A journal is more than a list of things to do, it’s a way to set priorities for a productive day, find yourself, release stress, and manifest the life of your dreams.

  • Keep it honest

This is the place where you can be true and honest to yourself, without weighing other peoples’ opinions.

  • Write whenever you want

Try writing at different times of the day and notice the difference. When are you at your best, and when does it feel most valuable to journal?

  • You don’t have to write first thing in the morning

You don’t need to journal every day or every morning. If you prefer doing it at night, or during lunch, that’s fine.

  • Create a sense of accountability

Journaling is a habit, and habits are best maintained when you’re held accountable for them.

  • Start small and keep your expectations realistic

It doesn’t matter whether you write a single line or three pages – what matters, in the beginning, is that you form a habit.

  • Use different perspectives

Having different points of view is useful in various facets of life.

  • Out of ideas? Use journaling prompts

Prompts are great journaling motivators.

  • Don’t edit yourself when you write

You want to set your thoughts free when you’re journaling. Don’t censor yourself.

  • Are you stuck? Write about gratitude

Writing about gratitude can help your thoughts flow again, lift your mood, and even help you on days when you doubt yourself.

How Much Time Should You Journal Per Day?

While some can write for hours at a time, researchers say that journaling for at least 15 minutes a day, three to five times a week, can significantly improve your physical and mental health.

It matters not how much time you spend on it, so long as you get something out of it.

Final Words

Journaling is a soothing balm for negative thoughts and emotions. It boosts mental well-being and contributes to increased immune function. 

You can re-discover yourself and live a meaningful life by journaling. And the best part? It is one of the easiest things to do. Gift yourself the gift of journaling, and you will be glad you did!

Similar Posts