What is journaling?
Journaling, in simple terms, is writing about your feelings constructively or randomly, kind of like a venting method. Overall, journaling is a broader term in terms of usage because while some use it as a coping mechanism for organizing their thoughts, others use this method to track their habits and routines to live life with a metric.
When you get overwhelmed with feelings, you find a friend to talk to, right? But not everything can always be shared, even with besties. That’s when writing can help you cope with your mind. Often, in medical conditions, journaling is suggested as a better lifestyle practice. Even if we think of a normal, healthy life, the practice of regular writing in any form can contribute to a better life during hardships.
Journaling Benefits
Research on mental health has developed many coping mechanisms and healthy ways of living. Among them, I believe journaling is the most affordable, easiest, and most doable way to start. Research shows that regular journaling can effectively reduce mental health measurement scores by up to 5% overall. Though in depressive symptoms, less statistical significance (2%) was shown, in cases of anxiety (9%) and PTSD (6%), the benefits were significant.
How does it help?
Significantly reduces stress
We suffer more in our heads than in reality. That’s the universal truth for everyone. Most of the time, what seems extremely tough in our minds becomes easier when we put it on paper.
Suppose I am stressed, thinking about how I will resolve a fight I had with my friend—imagining thousands of possible worst-case scenarios. When I write that in my diary and read the whole thing, I start thinking, “Well, this is not such a serious issue. I’ll explain and apologize. She is my friend; she will get my point.” This is how the whole scenario changes after putting it into words.
Organizes your thoughts
A wave of thoughts floods your mind, and you can’t sleep because of it. Often, life overwhelms us in such a way that our thought process becomes messy, and we get drowned in it. Have you ever felt like you are stressing over so many things but can’t pinpoint which is causing the problem? Happens to me!
Writing things down will clear your head, and eventually, you will find the root of the problem. Task planning helps with organizing the messiness of multiple tasks.
Know yourself better
We study others throughout our whole lives—what they think, what might offend them, this and that. But we never apply the same process to ourselves.
When you start writing your thoughts daily, you will begin to notice patterns—things you like and dislike, your behavioral tendencies. The next time the same pattern follows, you can easily reassure yourself about how to handle it. That’s how you can become a better YOU.
Change your track and take action
Journaling helps set goals and take action. Change is mandatory but scary. If not handled well, the track can get lost, eventually losing the purpose.
For example, if you want a career that does not follow society’s traditional path, that change can make you confused and scared to take real action. So, you neither take action nor make up your mind about a path. That’s like putting a full stop on your life. Journaling can help you see the opportunities that weren’t clear in your head and eventually lead you toward action.
Journaling Types
If practiced with a particular intention in mind, journaling becomes more effective. It can be for gratitude, reducing anxiety, tracking habits, etc.
Free Writing
More like a memoir. People like documenting their experiences and moments on paper. Free writing encourages writing without any format, just clearing a head filled with thoughts.
I am more prone to free writing than anything because following a format makes it difficult for me to continue. What I do is, whenever I feel like something needs to be written, I sit with my diary and a pen, and then start writing whatever comes to my mind at that time. After a while, the cloud seems to have cleared, and I feel light.
I once read that Leonardo da Vinci kept a journal. On the same page, he wrote about human anatomy, what he ate that day and even his dreams. Sounds messy, but those unorganized journals later gave the world valuable theories and scientific facts.
If you are like me, start free writing.
Daily Writing
Those who want to build the habit of tracking daily emotions usually journal daily. What are your plans for the day? What have you done throughout the day? What were the best and worst parts of the day? These are included in daily journaling.
Gratitude journaling works best if done daily. Habit-building needs constant practice, after all.
Gratitude Journal
Speaking of gratitude, for better mental health, it’s a must. The world we live in often makes us unhappy with its abundance. There’s a proverb: “Abundance breeds complacency.”
To avoid taking our blessings for granted, gratitude journaling is a healthy process. There’s no complexity in the format—every day or several times a week, note down some things you are grateful for. That’s it!
Related: How to Practice Gratitude
Bullet Pointing
- Today’s presentation was a hit.
- I am grateful for the offer my boss made.
- Next time, I shouldn’t miss the conference.
Bullet journaling, created by Ryder Carroll, is a short version of journaling. Not everyone loves writing pages upon pages like me. Those who prefer to just track things or leave a short note in their diary about the day will enjoy the bullet format.
Visual Journaling
It’s not true that only words can express thoughts. Art has been an ancient form of expression. Scribbling is an excellent way to calm a stormy mind.
Using stickers, drawing emojis, scribbling, and sketching are all journaling methods. Creative minds like to express themselves in creative ways. For them, this method can make journaling fun enough to return to every day.
Popular ways of visual journaling include:
Art Journaling: Sketches, colorful paintings, and collages with personal interactions are great ways to journal visually.
Mind Mapping: In the 1970s, Tony Buzan (a British psychologist) popularized this idea. Mind mapping is a brainstorming method in an organized way. The process is simple: Start with a key concept and then gradually branch out to categories, details, and examples.
For example, if I am writing a romantic short story, how do I brainstorm all the information?
Doodle Journal: Just random shapes and scribbling can also heal the mind.
Scrapbook Journal: Using stickers, cuttings, and adding memorabilia is a trendy way I see on Instagram all the time. Beautifully decorated scrapbooks are a fun way to journal.
Vision Board: If you are goal-oriented, making a vision board for the year or month gives your mind clarity so you can move more precisely toward your goals.
Digital Journaling vs. Traditional Journaling
Often this question comes up: which journaling method is better, digital or traditional? Both have their pros and cons. With the progress of digital devices, people are moving toward everything digital, but traditional journaling is still preferred by many.
Pros of Digital Journaling:
- Can include images, videos, and GIFs, benefiting from multimedia use.
- Easier to back up in multiple places.
- Easy to use because after a tiring day, sitting with pen and paper might be tough.
- As there is no paper waste, it’s eco-friendly.
Cons of Digital Journaling:
- Creates distractions easily.
- Emotional attachment and mindfulness are often missing in digital journaling.
- While screen time is already a cause of multiple issues, this adds another one.
- Chances are high that digital data can be lost due to tech errors.
Pros of Traditional Journaling:
- Emotional presence and mindfulness are more active in paper writing.
- Without any media distractions, you can write freely.
- Can scribble, visual journal, and use many other techniques.
- A physical journal is more personal and a timeless keepsake.
Cons of Traditional Journaling:
- Paper has no backup; if you lose it, there’s no way to get it back.
- Tough to manage every day.
- Doesn’t have the benefits of multimedia use.
Related: The Perfect Morning Routine
How to Start Journaling?
For beginners, it might be confusing, but the truth is there’s no authentic process of journaling—no right or wrong way. But yes, guidance can help you start. So here I am…
Include Journaling in Your Routine
Not making it just an option is the first step. Consciously include it in your routine so that you are committed to the activity and hold yourself accountable.
Just Vent
For some reason, you are feeling restless—it can be a bad day at work, something you didn’t like. Even on a happy day, you have so many personal emotions to share. Just vent onto the paper. Keep writing until your hand automatically stops and nothing comes to mind.
Venting works like a breathing exercise, calming your mind. But we want to vent in a healthy way—not shouting or doing anything we might regret. That’s why journaling is the perfect venting method you can ever find. You don’t have to follow a format on days when you just want to feel light.
Be Consistent with Journaling
Nothing comes easily; any habit requires effort. The same goes for this. Consistency will turn it into a habit, making you unstoppable. But consistency doesn’t necessarily mean daily. You can write daily, once a week, or several times a week. But whichever you prefer, make sure to stick to it.
Maintain Privacy
You need to be able to write whatever you have inside, no matter what it is. I made this mistake for a long time—I used to be afraid of writing everything on paper, thinking, What if someone reads it? Don’t do the same.
Ensure your privacy. You can destroy your writing after finishing it if you’re afraid of someone finding it. Only then can you express your thoughts without worry. Otherwise, what’s the point?
Write Without Any Judgment
After writing, we often feel cringed about our thoughts or wonder, Why is my writing so bad? Remember, journaling is not about writing competency or expressing thoughts in a stylish way with poetry and expert writing. Just start without any judgment. Spelling mistakes, grammar errors, incomplete sentences, ugly thoughts—everything is allowed in this space of yours.
Be Creative
If you’re prone to creativity, make your journaling journey uniquely yours. Colors, crafts, and art can align your hobby with the journey of self-improvement perfectly.
Be Honest with Yourself
Have you noticed how often we try to save ourselves from pain by being dishonest? Sugarcoating our thoughts is a vicious cycle. From admitting mistakes to facing our inner thoughts, we keep lying to ourselves.
In writing, be as truthful as possible. In this process, you might get hurt, realize many things, and even regret past actions. But you will heal, know yourself better, and transform into a better person. If you keep denying, then how will change ever happen, right?
Don’t Put Limits
“I’ll only bullet journal.” Or, “I’ll journal daily but only for 5-10 minutes, not more than that.” Don’t have this mindset. Putting limits will chain you. The main purpose here is freedom—freedom of time, place, and methods. Writing without constraints and without fear will open all the closed doors of your mind.
Use Prompts for Lazy Days
To maintain consistency, flexibility is necessary. Use journaling prompts for days when you don’t feel like coming up with questions yourself. Prompts also help you explore areas you may not have thought of, making the process more engaging.
Here is a free printable for 30 days of journaling challenge prompts.
Explore Your Mind
Past experiences shape our present and future, no matter how much we deny it. Trauma, insecurities, and negative thoughts often come from past bad events. To heal and lead a secure present, exploring the past is painful but necessary. Healing starts when we acknowledge who we are and what we have experienced.
Besides, diving into the past brings back childhood memories, happy moments, and times of simplicity—these reassure us and help us move forward.
Try New Things to Make It Fun
Journaling has many methods. Don’t limit your journey by sticking to only one. Try new things and see what aligns with you best.
Last but not least, reflect on the progress you have made from day one to the present. Start today. Wishing you luck—as well as myself!
