Discover how journaling can boost your mental health, organize thoughts, and enhance self-care in this simple, impactful practice.
Let’s be real, life can be overwhelming. Between work, family, and the never-ending list of things to do, it is very easy to feel like you’re being pulled in every which way all at the same time. That is why self-care has become such an important topic in recent years. It is essential for anyone, and everyone to take a step back, and look closer at their lives. And, one of the simplest, yet most impactful self-care tools out there is journaling.
Okay, I know what you’re thinking. You really don’t want to write stuff down in a notebook all day long, and somehow expect it to change your life. But, studies have consistently shown that journaling is more than just jotting stuff down, rather, it is a practice that helps you to organize your thoughts, process your emotions, and improve your overall mental and physical health.
So, go ahead and pour yourself a cup of tea, find yourself a cozy spot in the living room, and let’s take a closer look at why journaling could be the self-care habit you didn’t know you needed.
The Benefits of Journaling
I think perhaps the most important part of journaling, is its versatility. It doesn’t matter if you are a diehard planner, a dreamer, or someone who is just trying to figure things out, journaling meets you where you are. And, it offers you some pretty impressive benefits too.
Stress Reduction
For starters, it can help you to reduce stress. After all, as we age, stress can feel like an unwelcome roommate that just refuses to leave. Journaling is a way to help it dictate from your life.
When you take the time to know your worries, you are essentially decluttering your mind. It gives you the opportunity to dump all of those chaotic thoughts that keep swirling around in your head onto a sheet of paper. And, once they’re out they don’t seem quite so overwhelming. Best of all, you don’t have to keep the paper when you’re done you can simply throw it away.
Journaling gives you a safe place. It allows you to vent your worries without judgment. You can write about anything you want from your day including your frustrations, that awkward thing you said three years ago that still haunts you, and no matter what you put down, the notebook will never judge you. And, did I say you can simply throw it away when you’re done, burn it, or shred it?
Improved Clarity and Focus
Journaling will also help you to improve clarity and focus. If you have ever felt like your brain is running on overdrive, juggling just about a million different things at once, then journaling can help you sort through all that noise and find out what really matters to you.
When you put your thoughts on paper, it allows you to prioritize your tasks and goals, break down big, overwhelming problems into smaller more manageable steps, and gives you a perspective on situations that feel confusing or overwhelming. It is a process that is much like having a heart-to-heart with your own self.
Tracking Personal Growth
If you choose to keep your journal, rather than simply rip out the pages and flush them down the toilet, then one of the best aspects of journaling, is it gives you the opportunity to look back on the past entries and see how far you’ve come a long way.
Chances are, you might even notice some patterns. For example, you might notice that you feel more stressed after skipping your morning workout. Or, you may have realized something you struggled with that is now just second nature. Journaling provides a way to document your journey, celebrate your progress, and stay motivated every step of the way.
Think of it as a record of your own life. Instead of being filled with facts and dates, you are capturing your raw emotions, the lessons you learned along the way, and how much you’ve grown in the process.
Types of Journaling Practices
It’s important to remember that not all journaling is created we will. But, that is also the beauty of it. You can actually tailor the practice to fit your individual needs and mood. Here are a few popular different styles of journaling to try out.
Gratitude Journaling
gratitude journaling is a way of writing down things that you are thankful for. Believe it or not, it is a game changer. It allows us to focus on the positive shift in our lives, even on tougher days. It only takes finding one or two things that you appreciate in life, that can turn even the darkest days into something positive. Simple things that can be added to a gratitude journal, are what made you smile today, or what is one of the small things you are grateful to that most people might overlook. Remember, it doesn’t have to be deep or profound, even a simple thankfulness for coffee in the morning counts.
Stream-of-Consciousness Writing
Then there is the stream-of-consciousness writing. Stream of consciousness can be very confusing to read after you’ve written it down, because of the way our brains work. This is the perfect type of journaling for those who feel like their minds are a tangled ball of yarn. Simply grab a pen and a paper, and let your thoughts flow freely.
There are absolutely no rules, and no structure, because it is just a pure, unfiltered view. In fact, you can be one long paragraph, or a single line at a time. The real magic happens when you stop worrying about how it sounds and simply let your thoughts pour out. Stream-of-consciousness writing is very messy, but it is also very freeing.
Goal-Setting Journals
Then there are goal-setting journals. If you are anal-retentive and have very big dreams, then the goalsetting journal can help you turn them into a reality. Goalsetting journals will help you to break down your goals into actionable steps, allow you to track your progress over time, and reflect on what is and what isn’t working. However, it’s important to make sure that you always use SMART goals, because they’re easier to track.
Tips for Starting and Maintaining the Habit
Okay, so starting a journal may feel daunting at first, but it doesn’t have to be. Here are some excellent tips to help you make it stick.
Choose the Right Tools
You have two options, you can find a journaling app, or purchase an actual paper journal. Believe it or not, even if you are into digital technology, there’s something about the tactile feel of paper. Take the time to invest in an actual notebook and some fancy pens. And, make sure to add an entry at least once a day. Or, if you are very organized, multiple times a day.
Set Aside Time
Remember, consistency is key. You need to journal at the same time every single day. Perhaps, in the morning with your coffee is the best time for you. Or, maybe you like to wind down at the end of the day and think journaling can help you clear your mind before you go to bed. No matter what time of day you choose, make sure you set aside 5 to 10 minutes to simply jot down everything that comes to your mind.
Ditch Perfectionism
Journaling isn’t about perfectionism. You’re not trying to create a Pinterest masterpiece. It doesn’t matter if your handwriting is chicken scratch. All that matters is that you express yourself in the most effective and efficient way imaginable. Your thoughts can be scattered across the page, and it’s okay if you skip a day or two, as long as you are consistent.
Experiment and Adapt
Remember, take the time to experiment and adapt. Not every journaling style will resonate with you, and you may want to use multiple different styles on a regular basis. So, take the time to try different approaches, until you’re able to find what feels right to you. And, never be afraid to switch up as your needs change.
Conclusion
Journaling is a rare habit that is both incredibly simple to do, and deeply impactful. It will help you to process emotions, clarify your thoughts, and track your growth. Best of all, it will give you a few precious moments of peace in this highly chaotic world. It doesn’t take a lot of tools, as you can start jotting down your thoughts on loose-leaf paper. You just have to have a willingness to show up for yourself and put forth the effort to improve your life.
