All your journaling questions answered!
I am really stoked (do people still say stoked?!) because this episode is about something that I love doing. Something that I think is a game changer when it comes to accomplishing your goals and taking action.
Journaling!
I have been journaling since I was 12. I still have my very first journal that I bought at Rogoff’s in Rockaway Beach, NY. Whether you are an avid journaler or someone who has never journaled, this episode is for you. I am sharing the benefits of journaling, some of my favorite prompts and what to do if journaling isn’t for you.
If you follow me on Instagram, you may have seen my stories where I share my daily journaling practice as well as whatever prompt I am using that day. I have gotten a lot of questions about how I am journaling - what I write, when, for how long. So I wanted to answer all of those today! And offer you a download of prompts to use if you are interested in journaling but have no idea where to start.
So, what is so great about journaling? Here are some of the benefits:
Mindfulness - Journaling can be a form of meditation, especially if you are someone who has trouble staying present during stillness.
Goal getting - Journaling helps you achieve goals: Studies have shown that people are more likely to accomplish a goal if they write it down. It signals to your brain that what you are writing down is important.
Stress busting - Journaling is an outlet for processing emotions and increases self-awareness. And that can help you heal and reduce stress. Stress often comes from emotional blocks, and overthinking (all those negative “what ifs?”). When you get it out of your head and onto the page, when you put those experiences and thoughts into words, it helps you wrap your brain around them. It makes them more graspable. And in doing so, it frees you from those tangles. Thereby reducing your stress.
Building self confidence - When you write about hitting a goal or a baby step you took, it reinforces to your brain that you can do this. That you ARE doing it. And that builds your confidence.
Mood boosting - Journaling can improve your mood and give you a greater sense of happiness.
So now that you know some of the benefits, let’s talk about how to journal.
I used to start journal entries with ”Dear Diary,”. No joke. I wrote like I was writing to a pen pal, recapping my day, confessing a crush or complaining about my parents or siblings. I chuckle now but it was all I knew from pop culture. Now I know that that is not necessary.
The good news is that journaling is a practice. You can’t do it wrong.
To get the most out of journaling, write as quickly as you can. Forget spelling. Forget punctuation. Forget about searching for just the right word. Forget about whether anyone will ever see this. Writing quickly frees your brain from “shoulds”.
The most important rule of all is that there are no rules. If you are writing, you are doing it right!
The most popular question I get is “what do you write?” I sound like a broken record but ...there is no right or wrong answer. Write whatever comes to mind. If you are drawing a blank, here are some of my favorite prompts:
What do I need to know today?
Write down a goal. How will you feel when you reach that goal? Free write about that. What will you do to celebrate?
If I had a magic lamp that granted all my wishes, what would I wish for? This is a fun one for a longer session when you have time to daydream.
What’s holding me back today?
Letter from my future self. I use this when I feel stuck and not sure how to solve a problem. Future Liz always seems to have the answer.
The one thing I write every day, no matter what is a gratitude list.
I free write all the things I am grateful for - big and small. When I can’t think of something to be grateful for (hey, it happens to all of us!), I start small. Look out the window and start listing things. The sun. The trees. Then think of ordinary things that you take for granted, like electricity, indoor plumbing.
The final question I get a lot is “how long should you journal?” And the answer is the same as the others, really. However long you want to journal. Sometimes I write for five minutes, sometimes it’s an hour. It really depends. It’s what feels right for you.
I really hope you will give journaling a try. You don’t need a special notebook or pen. You don’t need a special place in your house. You can do it anywhere. Your brain will thank you!
If you still aren’t sure where to get started, I created a set of journal prompts that will help.
Subscribe & Review in iTunes
Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. Click here to subscribe in iTunes!
Now if you’re feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!