Journaling is a practice of writing down your experiences, thoughts, feelings, and plans to remember, process, or understand them more clearly. Journaling has been around since people have invented writing.
In fact, the oldest diary ever found is about 4,500 years old. It was written on papyrus by a man named Merer, whose team was transporting limestone blocks for the construction of the great pyramids in Egypt. Merer's diary was more of a logbook, but clearly journaling has evolved into a lot more and works well for different emotional and practical needs.Â
The journaling practice has become incredibly popular and for good reasons. Journaling habit can be very versatile, can take many forms, and be used for different purposes. There are numerous life changing benefits of journaling, from journaling for mental health to forming a journaling practice for productivity. So let's dive into it!
What are the different journaling techniques?
So, when journaling what do you write about and how? Your journal topics can be anything from a casual recap of your day to your fears and doubts to a plan for the next day. You can use journaling prompts or feel free to dive into reflections, jot down goals, brainstorm ideas, or use a journaling prompt that resonates with you.
Some of the most popular journaling types are listed below. However, a journal can often include a combination of these styles and serve an an excellent form of self expression. Â
Personal or diary journaling is the traditional journaling style that involves writing things about your daily life and your feelings, relationships, doubts, and hopes.
Reflective journaling helps to process specific emotions or experiences. It can be used to better understand yourself, reduce stress, and initiate mindfulness and self awareness, improving your overall mental health.
Prompted journaling is guided form of journaling where specific questions or journaling prompts are used to inspire and direct your writing, helping you focus on particular thoughts, feelings, or topics.
Gratitude journaling helps to focus on the positive aspects and positive energy in life that you're grateful for. Gratitude journaling can improve mental wellness and reduce stress and anxiety.
Art or visual journaling is similar to a visual diary where each journal entry is page in a sketchbook of your experiences. Do not like to write and prefer a more visual approach? No problem – you can draw or paint or use stickers or any other media.
Bullet journaling has become popular for planning and organizing personal aspects of your life, like lists, goals, and milestones.
Stream of consciousness journaling or free writing involves writing whatever comes to your head without a specific goal or prompt, keeping you in the present moment.Â
There are many more journaling styles. Some can be more specific, focusing on travel experiences, the books you read, or other unique aspects of life. As you can also see, journaling styles can be combined. You can have an art journal that helps to reflect on your emotions and experiences, or a bullet journal that is used to make a list of things that you're grateful for. One rule about journaling is that there are no rules – as long as it makes you happy, you cannot get it wrong.
How can journaling help with mental health can productivity?
Journaling or writing about your experiences, feelings, and plans has many psychological and practical benefits. Overall, journaling can improve mental wellbeing and productivity as well as support personal growth and even improve physical health.
When we write, we engage with our thoughts in a different light, often uncovering new perspectives and insights. It's like taking a mental puzzle and laying out all the pieces in front of you and you get your innermost thoughts and pent up emotions out in a healthy way. Journaling allows us to untangle our thoughts, see them from fresh angles, and approach situations with renewed understanding and clarity.
Writing about our experiences and emotions can lead to significant improvements in mental wellness and reduce anxiety and stress and even combat loneliness. Numerous studies, including one by the American Psychological Association, have shown that expressive writing helps in managing and stress and reducing anxiety and even depression leading to decreased mental distress and even healing from a traumatic event.
A gratitude journal, for example, helps us to reflect on all the things that are going well in your life. Journaling provides a mental space to process emotions, confront fears, and navigate through life's challenges with a clearer, calmer mind. It's like having a conversation with your inner self, a dialogue that can heal, empower, and transform.
Keeping a journal about our aspirations and desires does more than just record our dreams; it brings them to life. Writing down goals transforms them from fleeting thoughts into concrete objectives. It's a process that not only aids in better visualization but also in writing out the necessary steps to implement change.
As we articulate our goals in words, we begin to see the path forward more clearly, turning abstract desires into actionable plans. This practice of setting and reflecting on goals through journaling can be a powerful motivator, keeping us focused and aligned with our ambitions.
How to start journaling and form a journaling habit?
Do not spend too much time choosing the medium. Are you a fan of the classic pen and paper, or do you lean towards the digital age with a journaling app and an online document? The traditional paper journal offers a tangible, personal touch, and lets you get creative with doodles or collages.
On the other hand, journaling apps or even a simple Google doc provide convenience, portability, and often come with features like password protection for added privacy. Both have their unique appeals, so consider what feels most comfortable and accessible for you.Â
You also do not need to dedicate a lot of time to your new journaling routine. You can keep each journaling session to just a a few minutes and see if you prefer short daily journaling or long journal entries once every few days.
You can experiment with bullet journals or explore your creative side and accompany your writing with doodles. The most important part is that your daily journaling habit works for you and helps you with managing stress and negative emotions.
Start experimenting and you will quickly find a style that works for your needs and personality. Do not let the first blank page or a writer's block get in a way of your journaling practice. If that happens, you can use journal prompts.
Trust your instincts and remember that it is your own journal and your personal space for growth, creativity, and self-discovery. The most important part is to start writing, to keep your expectations realistic, and let your thoughts and feelings flow.
Need some journaling tips to get started? Explore the journaling ideas in guided journals that take you through the process.
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