Use an analog notebook if you prefer to set your thoughts down with a pen or pencil. Jot down your thoughts in an old spiral notebook, if that captures your fancy, or buy a leather-bound journal so that you can start fresh. Use a small notebook for portability, or a large notebook to conceptualize big ideas. Make sure to choose a pen that feels good in your hand. Keep a journal on your computer or your phone, if you prefer to type. Use a standard word processor (like Word or Notepad) or anything other program that feels right. Save all of your journal entries into one document, or save each entry into a new document within a “Journal” folder. It may be most convenient for you to journal on your computer if you also work from your computer. If you like the idea of making your thoughts more public, consider keeping an online journal. Build a simple page on a free blog site like WordPress or LiveJournal. Post regular journal entries. You don’t need to share the link with anyone, or try to amass a following – the very act of posting online may help you keep yourself accountable. Consider keeping an audio journal. If you are more comfortable speaking than writing, consider recording your thoughts to the voice recorder app on your smartphone or computer. Sit down with the recorder and talk through your thoughts for a few minutes – you may find that you process emotions better through talking.
Consider meditating or sitting quietly before you begin to write. This can help silence distractions and focus your thoughts. Stretch, breathe deeply, light candles, or play gentle music – anything that puts you into a calm, reflective state. [1] X Research source
If you have an especially busy schedule, consider setting one specific time to journal each day. Journal just before breakfast, on the train to work, or at night before you drift off to sleep. Find a time at which your thoughts are clear. Try leaving your journal somewhere convenient so that it isn’t a hassle to start writing. Take it with you when you leave the house, and always keep a pen handy!
Try logging any information that you feel is relevant to what you write. This may include the weather, the season, the significance of a given day (birthday, holiday, etc. ), or the reason that you’re writing this particular entry.
If set writing times aren’t your style, feel free to write for as long as you like. The aim of a timed writing session is to practice the process of sustained writing. If you want to write something cumulative, there’s nothing wrong with taking extra time to flesh out a thought – or with refraining from times at all.
Today was the greatest day that I’ve had in months. Where do I start? I don’t know what to do. I can’t do this anymore. I’m beginning to suspect that Dan is cheating on me.
Journaling can help you understand your behavior and your emotional responses, as well as where they are coming from. Once you understand that, you can really start to improve your quality of life. [4] X Expert Source Catherine Boswell, PhDLicensed Psychologist Expert Interview. 18 December 2020. Write about what you feel that you could or should have done; write about what you feel about what you chose to do; write about who you are; and write about what you want. Try to define your goals for the future, whether they are personal, professional, or otherwise.
Some therapists are actually trained in journal therapy. If you’d like to explore journal therapy with an intentional and professional guiding hand, consider finding a licensed journal therapist in your area.
Try to incorporate scrapbooking. If your therapist gives you any worksheets or print outs of useful info, stick them in your journal! Use your journal as a scrapbook of self help techniques. Create lists of things that make you happy and triggers you should avoid. Consider drawing “mind maps” to connect your ideas. Draw lines, arrows, or webs between related ideas. Find the themes that arc across your troubles, and try to identify the various ways in which they manifest.
Are you proud of who you are? How would you like to be remembered? What is a personality trait that you admire or seek in others – and why? Think about something you feel obligated to do, daily or regularly. Why do you feel obligated? What is the best advice that anyone’s ever given you?[5] X Research source
