When you have something to say, it will mean that your head is full of thoughts, words & emotions. And I believe you need to find a way to release them in a way that is healthy and productive. For me, this is why journaling has become a key part of my daily routine. It allows me to gain clarity, focus and calm.
As a perpetual over-thinker with a shamelessly analytical way of looking at the world, my brain abounds with ideas, thoughts and worries. In the past, these kept me awake at night, in a an endless loop of replaying a conversation or event that happened. Now I write it away. I put it down on paper. There it is in black and white, for me to move through and past.
Sound like something you would to try? Here are my top tips for getting started with journaling.
Tip #1: Get a notebook you love to write in
I LOVE stationary! Nice notebooks, and pens are pure joy to me. I'm a sucker for one with a good motivational quote or a nice leather bound notebook that feels weighty and joyous in my hands. After all these are your deepest thoughts, they deserve a beautiful home. (It doesn't have to be expensive, it just has to be something that brings you joy)
I would really recommend this local Irish business, CarvedOn, they have beautiful leather bound notebooks that you can get personalised.
Tip #2: Make it a non-negotiable part of your daily routine
Maybe you've tried to journal before, you've done it for a couple of days, and then 2 weeks have gone by and you haven't journaled so you gave up. If that sounds familiar, then reset, and start again. Start with your routine. If journaling is important to you then you need to make it an essential, non-negotiable part of your day. Life is not about motivation, it's about the processes and systems we set up for ourselves to succeed.
"Show me your routines, habits and rituals, and I will show you your future"
Find your purple patch, when doing this would suit you best. For me, that's the morning, as I am very much a morning person. I now love starting everyday off with about 30 minutes of journaling, it sets me up for the day. I built up to this though - beginning with 5 minutes is perfect if that is what you can manage for now. Remember what you do consistently is more important than what you do every now and again. I would also suggest to find a space that you enjoy to do this - for me, this is setting outside in my back garden, as I love the fresh air, being outdoors and it's such a beautiful space. For others, this could be a local coffee shop or something you do on the bus on your way to work. The important thing is to make the space for it in your life.
Tip #3: Have journaling prompts
Journaling sounds like a good idea, but what do write? I ask myself the same questions everyday as this helps me see how far I've come, but also makes it easier than just trying to "write". There is no right or wrong way to do this, you just have to start. These are the prompts I use in case they are useful to others:
I look at the previous day and ask myself:
What were my top 3 wins?
What did I learn?
Who did I help?
Then for the day ahead, I consider:
3 things I am grateful for
3 things I am excited for
How am I feeling?
Then once a week, I will do a different, more detailed journal prompt to help give me a wider perspective. Some of my favourites have been:
What are you frustrated by and why? Name one thing you can do today to move past this frustration
What is the simplest thing you can focus on right now that will help you to your goals?
What does success mean to me?
Describe your perfect day. Go into as much detail as possible.
What would you do right now if you knew you couldn't fail?
What fills you up? (do more of this!) What is draining your energy? (do less of this!)
What do I want more of in my life? And how can I get it?
What is in my control and what is not? (control the controllables)
Problems and prescription. Name a problem. How come this is a problem? What is the solution?
Imagine you are at your 80th birthday party. What are the words that people would use to describe you?
Be an amateur. What are the parts of my life that have gone stale? Where do I need to become a beginner again?
What you can write about is endless, and as I said there isn't a right and wrong way to do this. At the heart of journaling, is that you need to be asking yourself thought provoking questions that will lead to positive actions or changed reactions that help move your life forward.
Tip #4: You need to sit with it
This is my more arsey tip but I don't think it is enough to simply write. You need to feel the emotion of your words. So when I write about what I am grateful for, I give myself time to really think about it. The feelings it evokes for me. Why I am grateful for that person or event. Let yourself react. Maybe you smile. Maybe you laugh. Maybe you remember something else kind or fun. Maybe you remember how painful that experience was. How horrible you felt. How sad you were. Let yourself feel that, to really connect with your thoughts, feelings and emotions. Feel your feelings, good or bad.
Tip #5: Reread and revisit your previous journal entries
Confidence comes from action. From doing what we said we would, from showing up for ourselves and others. Going back and rereading what a past version of yourself was worried, happy or unhappy about, is illuminating. It should either show you how far you've come (go you!), or if you're still worried and concerned about the same things, realise that real change is needed to become unstuck.
When I look at what I normally say I am grateful for, it's not the big things. It's not the new job, or the trip to Japan. It's sitting in my back garden in the sun reading. Being outdoors. Cooking a new recipe. It's spending time with my husband Phil and our dog Lily. This makes me remember that the magic is in our daily routine, and that I live a life that brings me such joy.
When I read that past Heather wanted to exercise more, to incorporate more movement into her routine, and I'm sitting on the couch watching Netflix and drinking a glass of wine, it reminds me that my life won't change unless I do!
And when I see how much I wrote about a situation that was causing me great pain, and yet here I am. I survived even those worse of days. They made me a stronger and brighter version of me.
Right now, wherever you are, remember you are only a choice away from the life you want.
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