Journaling 101

As 2019 draws to a close, I have been reflecting on all the awesome things that have happened this year. I’ve set many goals (and accomplished most of them), had lots of ups and downs, made changes in my professional life, and have done a lot of work on myself.

I’ve been brainstorming what I want to focus on for 2020, and although I don’t have as clear of an idea as I did in 2019 (that blog post will come soon), I keep coming back to the desire to start a journaling practice.

I’ve been very consistent with my gratitude journal in December, and love how it’s made me feel more positive and connected to my everyday life. In addition, as someone who has gone through therapy for anxiety, I understand the immense value in journaling and would like to incorporate it into my daily life and wellness practice.

For those of you who have never journaled before, or are interested, but unsure of where to begin, what to write, or how it could help you in your life, below is some information to help you begin your own journaling practice.

****January Journaling Challenge****

I will be hosting a January Journaling Challenge on my Instagram feed! Every day, I will post a topic / prompt to journal about. This can be a great way to get started on your own journaling practice, especially if you’re unsure of what to write about and how to start. To join, simply follow me on Instagram at: @coastside_health_and_fitness

What are the benefits of keeping a journal:

There are many different types of journals, from 5-Minute Journals, Bullet Journals, etc. and tons of things that you can focus on. But the main thing to remember is that:

**THERE ARE NO RULES!!!!**

Journals can be helpful in numerous ways, from helping you identify ideas and dreams, tap into your inner creativity, solve problems, identify feelings and emotions, track personal patterns of behavior, stay organized, reduce stress and more. Since it’s your journal alone, you have the ability to be completely open and honest with your feelings in your everyday life, and write them down in a safe space. There may be things that you are uncomfortable sharing with others, and writing them down can help you decipher your feelings without any sort of judgement or potential confrontation.

After you’ve been journaling for a while, you can take a look back at past entries and see how far you’ve come, handled challenges, and what things you’ve either overcome or have become roadblocks in your life.

What to write in your journal:

Again, there are no set rules about your journal. It’s yours and yours alone. But figuring what you want to focus on in your journal can be the toughest part of getting started, but don’t let that deter you!

You can focus on anything you want! Some journaling topics are:

• Inner thoughts

• Creative ideas

• About your day

• Thoughts on movies, books, etc.

• Feelings about moments in your life that bring you joy / pain

• Memorable places you’ve visited

• Favorite meals

• Hobbies

• Events that have shaped / impacted your life

As you get started, the process may not go as smoothly as you hoped. Just like most things in life, it takes time to feel comfortable and get in a rhythm. And, you don’t have to stay with one topic. You can switch around and write about anything that comes to mind or is important at that particular moment!

How to Journal:

As I mentioned above there are several different types of journals you can create, depending on what your goals are for your journal. You want your journaling practice to feel natural and inviting and never overwhelming or a chore.

Start with small journal prompts that are not intimidating, for example “write down 3-5 good things that happened today” and go from there. The main thing is to just get into the habit of journaling.

Here are some tips I found to help you start your journal:

1. Use Paper

You can use a computer or tablet for your journal, but writing your thoughts down in a good old fashioned notebook may help you delve into the creative process a bit more. Find a notebook you like and dedicate that as your journal (if you’re me and are obsessed with notebooks, the challenge is going to be choosing the perfect one to use for my journal). You can use special pens, or whatever you want to make it yours alone and solely for the purpose of your journaling practice.

2. Time Yourself

Setting a time limit is a good way to start your journal, especially if the process seems a bit intimidating when you begin. If your journal is open-ended, it may seem daunting or you could get bored. Also, if you have a time limit, it’s easier to set aside time on a daily basis since you know you won’t have to devote hours and hours to it.

3. Date Your Entries

By dating your journal entries, it allows you to look back and reflect on how you’ve felt and dealt with situations at different times in your life. If can also show where you’ve had gaps in your entries and keep track of your progress.

4. Be Honest

Your journal is for you and you alone, so give yourself permission to open up completely and be honest in your journal entries. Don’t talk yourself out of what you’re really feeling - take your time writing and allow the truth to flow out.

5. Re-Read your Entries

Every journal entry you write is important, no matter how silly or trivial it feels at the time you’re writing it. Rereading your entries can be really helpful, encouraging and insightful during times when you need it most and you may be surprised at how far you’ve come!!!

6. Don’t Overthink It

I can’t mentioned it enough - there are no specific rules you must follow with your journal. Write what comes to mind, even if it’s gibberish or doesn’t make perfect sense. Allow yourself to write naturally and enjoy the process of getting your thoughts on paper - you’ll gain more than you realize!

7. Find a Space & Time to Journal

Find a space that works for you to journal. It should be quiet, free of distractions and promote calmness and peace. You may want to light candles, play relaxing music or take some deep, soothing breaths to help get you in the right mindset to begin your journaling practice.

Journaling may seem overwhelming at the beginning and it’s hard to know how and where to start. Just remember that there are no set rules, no guidelines you must follow and since your journal is solely for you, you never need to worry about judgement or having to compare yourself or your journal to others.

Remember that you should never feel pressured when journaling, nor should it feel like something you HAVE to do. If it’s starting to feel like an obligation rather than helpful and positive, take a break, reevaluate why you started and adjust your methods.

If you have any questions or feedback on my post or anything else, please don’t hesitate to reach out. You can contact me through my website or email me at: coastsidehealthandfitness@gmail.com.

And, if you’d like to join my January Journalling Challenge, please follow me on Instagram at @coastside_health_and_fitness for daily journaling prompts!

Happy writing!!!