I have a love/hate relationship with my journal.  Well, maybe more accurately, it’s a love/guilt relationship.  

Anyone with me on this?

I love what journaling does for me.  I love the insights I receive.  I love looking back and noticing patterns, answered prayers, and growth.

I feel bad that journaling is not a regular habit.  It’s not a daily habit or even a weekly one.  I sometimes journal daily or several times a week, and then I might go months without putting pen to paper.

So I’m taking a dose of my own “life coach wisdom” and inviting myself to simply notice my thoughts and feelings about journaling, and set aside the judgment.  

What happens when I release the “hate/guilt/bad” judgments?

I remember that my worth doesn’t rest on the quantity, quality, or regularity of my journaling.  And that frees me up to get curious about the benefits I notice.

And that gets me excited to share some ideas with you – so read on to find 5 reasons why journaling is helpful and 5 ideas for how to journal.

Know that this is coming to you from someone who’s a fellow “writer on the journey.”  I’m not “perfect” at it – and I recognize that “perfect” isn’t the goal here at all.  

Journaling is a practice – a self-care practice, and for some (me included) a prayer practice.  It’s enough to say that I’m practicing.

5 Benefits of Journaling

1. Slows our thinking.  Writing out our thoughts longhand forces our thoughts to stop racing or mimicking an Olympic table tennis match.  We start to breathe more deeply and think at a pace that allows us to actually process our thoughts.

2. Helps us "hear" ourselves.  Journaling gives me a place where I can be fully honest, and I’ll often end up writing things that I hadn’t realized I was thinking or feeling.  It’s a safe space, and when the “noise” of rapid thinking slows, I can hear my true self more.

3. Allows us to go deeper.  I’ve often surprised myself by what I write.  As I document ideas and feelings honestly, I often uncover new layers.  Journaling takes the thoughts that are “running around in circles” in my mind and turns them into a healthy, deepening spiral.

4. Cements insights.  Studies continue to show that writing things down helps us remember them.  It increases their power.  I’ve had moments of insight in my mind… that quickly get forgotten or overlooked.  When I journal about them, they stick.  I’m more likely to use and grow from the insights.

5. Creates a record.  I’m always surprised at what I discover when I read old journals.  I’m reminded of my past self – my pressing questions, my struggles, my joys, my discoveries, and I feel grateful to her and how she helped me get to where I am now.  I sometimes notice patterns that point to something I need to explore more deeply.  I find desperate scribbled prayers and now – with the advantage of time – I see how they’ve been answered.  Reviewing periods of my life from time evokes deep gratitude.

These five benefits come from my own lived experience.  I’m sure others could identify additional benefits.  

What is the greatest benefit you receive from journaling (no matter how regularly you practice it)?

5 Ideas for Journaling

One thing I love about journaling is that there really are no rules.  There are no right ways to journal and no wrong ways to journal… there’s just YOUR way!  Or ways – who says you always have to journal the same way each time??

Maybe one or more of these ideas will inspire you as you practice journaling:

1. Columns:

   Make 2 columns on a page:  In the left column, list the events of the past day (or highlights of the past month – whatever time period you choose).  In the right column, jot down the feelings you had about those experiences, the questions that came up inside, the thoughts you have about them, or anything else that you’d like to keep a record of.

2. Freewrite:

   Yep, it’s pretty much what it says.  Write freely.  No rules, no topic, no structure, and spelling doesn’t count.  Just write whatever comes into your mind – stream of consciousness - and don’t judge it.  If you like this idea and want to deepen your practice, you might check out this description and short video on “morning pages.”  I know a few people who swear by them.

3. Letters: 

   Writing in the form of a longhand letter is probably my “go-to” way of journaling.  To whom do I write?  It varies.  Often to God, sometimes to myself, and other times to a wiser version of myself.  If I’m struggling in a relationship, I’ll write out my thoughts and feelings to that person.  (Sometimes I’ll share it; often it’s just for me.)  I’ve frequently written to those I love who have died.  It’s been an extremely helpful way for me to process grief and loss.

4. Mind Map:

   If lots of thoughts and feelings are swirling, or you’re just a more visual person, you might love to journal via a mind map.  It’s easy, and I usually find it to be an experience that creates feelings of release, freedom, and expansiveness.  Start with a central topic (it can just be “me” or “my day” or “my life”), write it in the middle of the page with a circle around it, and then draw lines and “bubbles” with other thoughts, ideas, or feelings that connect.  Intrigued?  Check out this blog that dives deeper into mind mapping.

5. Use Journal Prompts:

   If you would like to practice journaling but really feel stuck and aren’t sure where to start, consider using journal prompts.  These can be any kind of questions or open-ended statements; their purpose is simply to “prompt” your thinking and writing.  Here are three simple ones that you can use any or every day:  (1) Today, I’m grateful for… (2) Today, I’m wondering about… (3) Today I need help with…   If you’d like more focused or in-depth questions, do an internet search for “journal prompts about (fill in a topic, e.g., “life purpose” or “career change”)” or “journal prompts for a (fill in a descriptor for yourself, e.g., “midlife woman” or “young mom”).  You’ll find enough prompts to journal yourself all the way to your next life stage!

This list is by no means exhaustive of all the options.  These are just a few ways that I’ve found “fruit” from journaling.  

What is one way that you love to journal?

How will you practice?

As you can see, journaling can be as unique and flexible as you are. There’s no one-size-fits-all approach – the beauty lies in discovering what feels right for you in the moment. Some days it might be a few lines in a gratitude journal, and other days it could be a sprawling mind map or a heartfelt letter to your future self. The important thing is that you show up, even if it’s sporadic, and honor whatever surfaces on the page. There’s wisdom in the practice, no matter how often or rarely it happens.

So, what about you?  I’d love to hear what journaling has given you. 

What’s the greatest benefit you’ve experienced, and what’s your favorite way to journal? Send me an email and let me know. I’d love to hear about your own practice – or help you start one!

Until then, happy journaling… in whatever form it takes! 😊

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