How to journal?

Research shows that journaling has a positive effect on your level of happiness, sharpens your focus, makes it more likely that you will reach your goals, and boosts your emotional intelligence. But how do you journal and which technique is the right one for you?

I am a big fan of journaling. Whenever I feel lost, need some structure or a pep talk I grab pen and paper, sit down and start to write. Writing not only gives me a better understanding of my emotions and reactions but also helps me to reveal my true needs and sparks new motivation.

I´ve been journaling my whole life but I often get asked by people how to actually start journaling and how to do it the right way.
So here is a collection of tips and tricks to help you with just that. 

Journaling is something highly individual. However, there are a couple of writing techniques that might help you to establish your journaling routine. Pick your favorite one! 

Morning pages

Originally developed by Julia Cameron in her book “The artist's way” this technique has become quite popular over the last couple of years. The set up is simple: sit down first thing in the morning and put on paper whatever comes to your mind. Don’t structure, don’t judge, just scribble in your notebook whatever there is.

This is a great method of clearing your mind and letting go of everything that might be stuck in your brain. In the course of writing your morning pages, you will likely reveal new information or insights that you have not been consciously thinking about.  This way of journaling does not require any specific structure, the idea is to simply braindump everything that is currently on your mind. The only “rule” is to do this for at least 3 pages before you stop.

Purpose: An easy technique for more clarity & calmness.
Technique:  Start writing down whatever comes to your mind and stop when you've filled 3 pages. Do this as the first thing in the morning, right after waking up. 

Journal about a specific topic

Of course, you can also journal about a specific topic. If you have to make a decision, for example, or when you feel confused in a specific situation. This technique is particularly helpful to gain clarity and structure and will help you to define the next steps you need to take. 

Useful questions for this type of journaling can be:

• What is currently going on in my mind?

• Is there something I can learn from this situation?

• What is the outcome I want in this situation?

• What do I need to do to get there?

Purpose: A structured approach for more clarity around a specific topic.
Technique: Define your question and start writing. You can do this for a pre-defined time or just journal as long as you need to. 

Mind maps

I´ve recently started to use mind maps for my journaling practice. This technique is particularly helpful for me when I feel overwhelmed and need to get clear on the options that I have in a specific situation. The technique is simple again: start with your main question in the middle of the page and then work your way through all the aspects that seem relevant to you. 
This video will explain the technique more in detail, and this blog post provides a good overview of how to use mind maps too.

Purpose: Mind maps are a great way to structure your thoughts.
Technique: Simply start with your core question and take it from there.

“Normal” journaling

And of course, there is also the “normal” journaling. It can be writing a diary or just jotting down your thoughts, you can capture what is currently bothering or inspiring you or set your goals for the future. I use generic journaling often when I have the feeling that I need to “talk” to someone and need to structure my thoughts. There is no specific technique for this simple way of journaling; whatever works for you is the right thing to do. However, you might want to use some of the questions I've stated below to make the most of your journaling practice.

Purpose: a simple way to capture your thoughts and reflect on what is going on in your life.
Technique: the technique is simple: Just write. 

How to journal? Pen or Laptop?

When we are talking about journaling there is another question we have to touch upon as well: How is your actual journal? On paper? Online? On your phone? Again, there is no right or wrong. Whatever suits you and is comfortable to you is your individual way of journaling. Make it easy for yourself. So if you like to write on your computer or mobile phone: go for it and if you like to do it manually, then do it that way.  However, studies indicate that writing by hand activates multiple regions in the brain associated with processing and remembering information. A good reason to use the old fashioned pen and paper. 

So this is it, my friend!I hope you got a couple of ideas on how you can start your journaling practice.
Pick the technique that sounds most appealing, easy, inspiring to you - and start with it.
After writing for a while you will develop your own journaling style and figure out what’s working for you and what is not. 

Have fun exploring the world of journaling - and your thoughts! 
Lots of love,
Laura 

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