How to Create a Journaling Practice

Journaling can be a helpful way to process through your emotions and thoughts.

Journaling has recently started to become popular again and for good reason!

Research has shown that writing out your thoughts by hand engage areas of the brain used for a higher level of process and learning. Basically by writing things out, we are able to develop a deeper understand about ourselves and learn new ways to be.

There are lots of ways to journal.

You can freestyle it- write out anything that comes to mind.

Follow specific prompts.

Write a gratitude journal.

Doodle.

Bullet journaling.

The most important aspect of journaling is to pick something that fits for you and one that you are going to do.

It's important to note that your journaling doesn't have to look a certain way. It's okay if you don't do it every day, it's okay to switch it up. The point of journaling is in the practice of actually doing it. It's not necessarily the "end product" that counts, but the journey of journaling.

Here are some ways to help you develop your own journaling practice.

Attach it to a Daily Routine

One of the best ways we can create a new habit is when we attach it to a daily routine that we already do. For example, if upon waking in the morning you reach for your phone, put your journal on top of your phone. Then before you get a chance to scroll through social media, you take 3-5 minutes to write in your journal.

Use Journal Prompts to Get Started

Staring at a blank page can feel overwhelming. It can be hard to start the process when we can think of a million things to write or we can't think of anything to write. Following journal prompts can be a great way to get started. These prompt can be a different question each day that you explore or it can be the same several items that you focus on each day. Again, it's really up to you and what you are wanting from your journaling practice.

It's Okay if You Miss a Day, Just Try Again Tomorrow

Often times we put a lot of pressure on ourselves to do something "perfectly." We have a vision in our head on how we want it (I will journal every day). Then when it doesn't happen, we get down on ourselves and end up just giving up. No one is perfect nor does anyone do anything perfectly. If you skip a day or several days, that's okay. Just try again. Remember the point is in the practice of it, not the end product!

Your Kids Can "Journal" With You

It can be hard to find time to do things for ourselves when we are taking care of our kids.Yet it's even more important to do so. There may never be a "perfect" time for you to be in silent reflection space and that's okay. Make it be an activity with your child. If your kid is young then you can just have them color next to you. When they are older and know how to write, they can do their own journaling. Create simple prompts for them to reflect on and answer. You can also create a graphic journal where they select the picture that matches their mood and color it.

Have fun with it. It's a great way to model and teach your child a great tool that can help them throughout their life.

Disclaimer: This is not a replacement for a therapeutic relationship or mental health services. This is for educational purposes only and should be in used only in conjunction in working with a licensed mental health professional. If you are in California and looking for a professional therapist feel free to use the contact me to request an appointment or search Psychology Today for local therapists in your area.