Journaling is a discipline that allows you freedom of expression without judgment. You can express your inner concerns and reflect on those things that may not be directly conscious to you. It is a great self-care, reflection, and mental health exercise.

There are many styles and goals for a journal. Find one style or mix and match:

• To-do list
• What is the day to day or perhaps larger goals (clean the basement, write a book, track a life event)?
• Day’s events journal
• My personal favorite. A great recap and a way to think through the events of the day.
• Log your dreams for later reflection.
• Keep separate business and personal journals. This doesn't need to be expensive.
• Stream of consciousness
• Write it down, write it all down. You can sort through it a day or week later.
• Food journal
• Whether you are a foodie, tracking it for lifestyle or health reasons this is a creative way to get started
• Fitness journal
• Like a food journal whether you’re just getting started or prepping for your next triathlon this is the place to organize your thoughts
• Sketch journal
• Draw your thoughts and tap in. You don’t need to be artistic. Start with anything.
• Specialty
• Have a hobby or interest? A great place to record thoughts, ideas, or projects. Full disclosure, I usually have four journals going at once

The Practical

A journal is a series of pages and a writing instrument. There are very fancy and elaborate BuJos (Bullet Journals) out there. Keep it simple, otherwise it may create a barrier to entry for some due to cost or the daunting amount of tasks associated with it.

Use what works for you. Start with a few sheets of paper, an inexpensive notepad and your favorite pen. You can always add more. Some people journal on their computers. Date every entry and highlight key words or thoughts.

A text editor, Microsoft OneNote, and many other programs are available. Personally, I prefer the tactile feedback of writing and often draw in my journals. Always do what is comfortable for you. You are more likely to stick with it.

Whether you journal daily or less frequently try writing at the same time every day. It will be easier if you set aside time for your practice

Writing Prompts

The call to action is… “write.” Don’t worry so much about what you write but that you do it. Start with whatever is on your mind and don’t worry if it seems random or trivial. This is building a habit to journal your thoughts daily. You are creating an environment to let out creativity, needs, frustrations, triumphs, and a range of personal emotions. Editing, if desired, can come later. Stream-of-consciousness is generally very honest and cathartic for you.

Writing prompts are another way to get started.

1. How did the day go?
2. What were your successes?
3. Challenges?
4. What did I learn today?
5. About myself?
6. About others?
7. What do I plan to do differently or the same in the future?
8. Whom did I interact with and what happened?
9. Is there someone I need to update?
10. Someone to thank – You can do this everyday 😊
11. Share some feedback

Bonus Tips

I'm known for having a very detailed memory. Some of it is genetics, some training and discipline. I credit a lot to writing things down. I am an efficient note taker (this is a form of journaling) with my own shorthand and methods. I find that once I write it down, I seldom need to review it. When reviewing notes or journal entries, there is often inspiration. 

Do you have favorite methods or techniques? New to journaling? Write to me after your first 30 days, I'd love to hear about it.