Let’s Talk About Journaling Part 2: 8 Suggestions How to Start

Before diving into specific journaling techniques, Journal to the Self: Twenty-Two Paths to Personal Growth by Kathleen Adams, M.A, gives eight suggestions that, regardless of how you journal, are helpful to follow. She emphasizes multiple times that there is no “right” way to journal. There are no rules; journaling can happen in whatever place, time, materials, mood, etc. that you want it to take place. At the same time, a touch of structure can be beneficial so Adams suggests the following:

1. Start with an entrance meditation

   1. Don’t leave if you’re not into meditation. Adams describes in detail various meditation strategies; I find the most practical to be taking a few deep breaths before jumping in. A small moment of mindfulness can go a long way. 

2. Add the date to your entries

   1. Dating helps to notice whether patterns or trends emerge over time. 

3. Keep what you write

   1. Whether it’s in a bound book, notes on your phone, or napkins, keep what you write. You never know what reflection can lead to in terms of developing insight. Even if you’re the kind never to go back and reread your entries, the physical presence of your writing can feel rewarding. 

4. Write quickly and don’t worry about your handwriting 

   1. When you write without pausing, it increases spontaneity and reduces self-judgement.

5. Start writing and keep writing

   1. “Just begin. Trust that it doesn’t matter where you begin; if you’ll only get started, your intuitive sense will lead you where you really want to be.” (p. 34)

6. Tell the complete truth faster

   1. Being honest with ourselves can be hard. With challenging feelings, like anger, guilt, and grief, sometimes we talk around the feelings or judge ourselves for having them. Your feelings are not a mistake. What you do with the feelings is what matters. Journaling helps to acknowledge the feelings, then figure out what to do with them. 

7. Protect your privacy

   1. I would love for this not to be a concern for anyone, but alas. 

8. Write naturally 

   1. This goes back to that journaling doesn’t have rules. Write when you want to write, on what you want, where when you want, and for how long you want. 

My personal suggestion is to have something you enjoy writing with and writing on. It may seem like a small thing but something like a pen that flows smoothly can contribute to the experience of journaling. It can be incredibly frustrating to have a pen that skips, paper that's scratchy, or any other tactile stimulus that takes you out of the moment. Paper and a writing utensil are good examples of how small moments of appreciation can make a significant impact on our experience. 

Link to Amazon for Journal to the Self