Redefining Journaling So That It Works For You

By Elli Castro, LSW

Perhaps when you think of the word “journaling”, you think of a homework assignment you did in school or a task your therapist asked you to do in between sessions. You may have even wanted to try it, though the thought of a blank page seemed too daunting. Or even worse, maybe another thought came up, “What if someone reads this?” 

In this piece we’re going to break down some of the expectations around journaling, provide tips to stay consistent, and explore ideas to make the practice something you are excited to start. 

Why Journal

Aside from the times someone  may have told you or suggested that you  start journaling, there are some benefits to making your internal thoughts more tangible. For some it could help lower stress and boost memory. People use journaling as a way to process emotions, and build self awareness by bringing attention to the things they are experiencing. 

Having a written record may also help with tracking goals and notice progress over time.  Journaling can even become a mindfulness practice when you become absorbed in the process of writing and creating.  

There’s no “wrong way” to journal, it’s about the intent

One of the biggest roadblocks to journaling can be our own expectations. We were conditioned to do things “the right way.” Allow yourself to spell things wrong, write in in-complete sentences, and have improper grammar. Your entries don’t have to be a retelling of your day or even in essay format. 

Writing one word or one line a day is an approachable alternative. Authoring your life is all about choice and intent. You get to choose which parts of your story you want to bring light to, and record it in a way that sounds the most authentically you. It can be scary to trust ourselves with our thoughts, but letting go of expectations is one of the first steps to starting. 

Find an alternative that works for you

Journaling is defined as a personal practice of writing down thoughts and feelings. However, this can be done in a multitude of ways, not limited to just pen and paper. You can do voice notes, journaling in a notes app, creating digital collages, collecting stickers. The options for creativity have no limits. When trying these alternative ways, be flexible and gentle with yourself. The process of starting may be uncomfortable, but choosing alternatives that work for you are meant to lower the pressure and to create excitement around starting. 

Alternative ways to journal:

• Bullet journaling
• Collage journal
• Junk journaling memories
• Gratitude journaling
• Brain Dump 
• Using your Notes App
• Doodling your thoughts
• Create voice memos 

Intention in motion

Sometimes starting to journal is the hardest part. Even though you want to make this time for yourself, it can feel like there are so many steps to get started. There are multiple ways to get excited about journaling, many of which can help keep the habit going. 

One way is to create an inviting environment. Put on some music that fits your mood, light a candle, curate your favorite drink, or go to a place that brings you peace. Another way is to create a routine. Pick a designated time to journal in your day, set an alarm/reminder to start or set an alarm for when “journal time” is done, can be beneficial. You can also look up a list of prompts to refer back to. 

Journaling Safety

To journal is to practice vulnerability, which can be uncomfortable.  If you find yourself worrying, “What if someone reads this?” there are ways to create more privacy and safety around the practice.

For digital journals, consider using password protected apps or accounts. If you are using a physical journal and worried someone might read it, consider placing it in a private place, destroying the page after writing, or writing without the intention of keeping it. 

Discussed previously, journaling can create a state of flow and mindfulness and it can also be used to process some very intense emotions. During this release, journaling doesn’t always feel good or helpful. If while journaling you notice it increases distress or turns to rumination, take a break and recognize what comes up for you. As you have the choice to start, you also have the choice to stop and find a different grounding activity. 

The Rest is Still Unwritten-Natasha Bedingfield

Writing down your thoughts without judgement and expectation creates a sense of safety within yourself. It can be daunting to have a blank page in front of you, and it can also mean that there is freedom in the outcome. When it comes to releasing the things we hold on to, it can be liberating and empowering to create. It can also help regain some sense of self and trust. If you’ve ever felt that journaling wasn’t for you, hopefully these alternatives help with the exploration of possibilities. 

Happy journaling!

InnerVoice Psychotherapy and Consultation is located in Chicago, IL and Skokie, IL and provides in-person and telehealth services for anyone living in the state of Illinois.