2023 Resolution | Journaling
In 2022 I started experimenting with activities I used to think and still think are cheesy and pointless, like these “You can do it” types of content, even though I think we need to be careful about how we apply this information and practices to the real life they are growing on me. Surprisingly now I find myself listening to these types of podcasts and videos instead of music while I am working.
In 2023 the plan is to start journaling, hopefully, this will be something I can commit myself to.
Since I have no idea about how to structure a journal, I have been asking around and looking online, and here is what I found.
What is Journal Writing?
Journal Writing is the practice of taking time for yourself to write and reflect on your thoughts, feelings and life experiences. There are many suggestions for how to journal and what to write about. However, the beauty of journal writing is you can do it in your own way. This means that you can really make it your own creative and life enhancing practice.
What Can I Use Journaling For?
You can use journal writing to get to know yourself better, to solve problems, make life decisions, improve your health, increase feelings of gratitude and joy. Journaling can help you to heal from stressful life circumstances, to deal with grief and loss, or other life transitions. Or just journal for the pure love it! Journaling is a fun, nourishing and creative practice that simply requires something to write with and write on (pen and notebook, loose paper, cue cards, you can choose your journaling tools!).
People use journal writing in different ways for a variety of reasons. One person might journal to heal a broken heart and their journaling might take the form of an unsent letter, expressing all they wish they might have said to that person who is no longer in their life. Someone else might be journaling to celebrate their accomplishments and successes and they make a list of their recent points of pride in the pages of their journal.
How do you Create a Journal Writing Ritual?
Here are some suggestions that may work, but just as almost everything about journal writing is individual, the ritual that you create to transition into deeper journal writing is uniquely yours.
Select some music that creates a sense of serenity. Play it for five minutes, focusing on only listening to the music-not going through mail, straightening out your desk-perhaps closing your eyes and listening.
Begin with several minutes of a meditation or prayer that you have written just for the occasion or one that you create spontaneously each time.
Write in a place that has the kind of environment that is conducive for your journal writing: by a bright and sunny window; or by a softly lit corner nestled in a cozy chair.
Brew a cup of tea or coffee, or pour yourself some fresh juice. Perhaps a glass of wine? Spend a few minutes holding the cup, feeling the warmth, smelling the aromas of your drink and deeply enjoy those sensations.
Light a candle and while lighting the candle say an affirmation, a prayer, or a wish.
Journal at approximately the same time each day-not perhaps at the same hour each day-but at the same time in your daily routine-perhaps a half an hour before you go to bed-even if some nights you go to bed at 10 pm and other times at midnight.
The trick, of course, is to find the cues that help you settle in quickly.
How to Journal – What To Write
You can write about your day including your thoughts, feelings, problems, challenges, upsets, joys, successes and dreams. You can write about anything you want to write about. For example, here are some journaling prompts to help you get started:
Right now, I am feeling…
In the moment, I notice…
Currently, I am thinking about…
So far, the best part about my week is…
You can write about what you don’t really want to write about and explore your resistance. Resistance offers you information about areas you might be feeling stuck, or perhaps procrastinating with, or simply not quite sure how to proceed. Here are some journaling prompts to play with around this:
At the moment, I don’t really want to write about (and then write about it anyways)…
I am feeling resistant because…
If I wasn’t feeling resistant, what might be different in my life right now…
Journal Regularly
Journaling can also be done regularly, even daily. Much like any other activity you might do that is good for you, like brushing your teeth or meditating or eating a healthy diet. Journaling can be a healthy daily habit. Also, set a timer.