TIPS 'N' TRICKS
There are no hard-and-fast rules when it comes to keeping a journal. But these tips can help you get the most out of the practice:
1. Read your old entries
Most people know the experience of reading through old journal entries and totally cringing (which just goes to show how critical we tend to be of ourselves). But as painful as it may be, if you’re using your journal as a therapeutic tool, reading through old entries is essential.
Doing so will give you a glimpse into how your mind works. And once you step away from an entry for a while, you’ll find it easier to serve as an objective observer to your experience.
Every once in a while, reading back your old entries, pen in hand, and circling any time you exaggerated (i.e., “I will never succeed”) or put yourself down (i.e., “I totally messed up today.)
2. Let your previous entries guide your future ones
As you read through your old entries, you’ll want to pay attention to any themes that come up in your distorted thinking. When you notice that a certain situation or thought is a trigger for you, that’s your cue to investigate it more. You might choose to spend your next few entries exploring ways to shift this negative thought pattern.
3. Play around to find a method that works for you
Beginners may need to try out a few types of journaling before finding what works for them. Try gratitude journaling one week and mood checking the next and see what sticks.
You can also play around with the frequency and quantity of your journaling, opting to do one or two longer entries one week and daily shorter entries the next.
4. If you’re looking to make journaling a habit, try to do it every day
No, you don’t need to journal every day to get something out of it. However, you might like the structure of taking a few minutes to write daily and find that doing so makes it easier for you to keep up with the practice.
To help get yourself in the groove, journaling at the same time every day (first thing in the morning or right before bed are popular) or pairing journaling with another daily habit (like drinking coffee) can make it more second nature.
Chase recommends choosing a time when your mind is the clearest and you have the fewest distractions.
5. Set realistic expectations
There is no magic amount of time you need to spend journaling to reap its benefits. On the contrary, when you put too much pressure on yourself to write a certain amount, it can cause you to give up on the practice altogether.
Instead, be realistic about the amount of time and energy you have to put into your journal, and tailor your practice accordingly.
6. Set yourself up for success
Where you keep your journal also matters. After all, you’ll want to make sure it’s on hand when the inspiration strikes.
Leave your journal out on your nightstand so it’s within arm’s reach before bed. Those with a more spontaneous personality may want to keep theirs in their bag so they can write on the go.
Get those pencils poised and get started with these thought-provoking prompts:
* What do you want your life to look like in five to 10 years? Even more importantly, how do you want to feel?
* What are some little things you used to stress about that you now realize are not so important?
* If the natural landscape around you were a person, who would it be?
* What makes you feel anxious? What does that anxiety feel like? What are you afraid will happen? What action will you take if this happens?
* Describe your childhood bedroom using all five senses.
* Write a love letter to yourself.
* Picture a wise, loving, and more evolved version of you. Imagine becoming that you. Describe yourself.
* What are you doing, today, as far as plans and action steps, to take good care of your future self?
* What does success mean to you?
* When do you feel most alive?
* Make a list of the major events that have shaped your life. Then, write down the struggles that have shaped who you are today.
* Write down the best 3 things that happened to you today, 5 beautiful things you saw today, 3 little habits you want to do tomorrow, and/or a goal you’re excited to work toward in the future.
Compiled by SG