Ways to Journal
There is no wrong way to keep a journal.
Journaling is simply the act of writing things down in a private medium. Your journaling practice should fulfill your specific needs. Spending time writing, whether digitally or with pen and paper, gives you a time to check in with yourself without having to worry about others’ interpretations, feelings, or judgements. It also draws your focus to whatever it is you’re writing about, so it makes sense to be intentional with your practice.
Whether you’ve tried journaling in the past and never enjoyed it; or you’ve been journaling for years and are just looking for something new to try, here are eight journaling techniques you can use.
Stream-of-consciousness
Get what's in your head on the page. Don't edit yourself or overthink it; just write.
This is the first form of journaling most of us try. We just start writing. It can be surprising what comes out on the page; or it can be utterly boring. Either way, free writing can clear your head and just get the writing muscles flowing.
This technique is also the first building block of Julia Cameron’s Artists Way — she calls it Morning Pages: three pages of stream-of-consciousness writing first thing in the morning, every morning.
Use stream-of-consciousness journaling to:
clear your head
relieve stress
start the day
Gratitude
This one is short and sweet: Take a moment to focus on what you're grateful for. You can make a list or just write one thing down.
Research has shown that gratitude actually improves happiness over time. It’s so valuable and takes so little time!
This is also a great morning practice, or something to do throughout the day. I use an app called Grateful that notifies me throughout the day to make notes about things that made me smile or what I’m thankful for. I love looking through my past entries.
Use gratitude journaling to:
increase happiness
ground in the present
reflect on your life
Record-keeping
You can use a journal to keep track of events, habits, or anything else. Many people keep a daily diary, or a list of books they’ve read, or a journal that keeps track of their moods or habits.
This kind of journaling can be great for creating structure, or for preserving memories for the future. It’s also a great way to start out a journaling practice if it’s difficult for you to write about your emotions. A diary will help you get into the habit of writing on a regular basis; the topics you cover will expand over time.
Use record-keeping to:
stay organized
log memories
check in with your past self
Affirmative journaling
This is a very intentional type of journaling that requires a bit more time and energy. Essentially, you listen to your inner monologue and craft affirmative statements for yourself.
There are three steps to affirmative journaling:
Listen to your inner monologue. Identify your fears and investigate negative self-talk.
As each fear, anxiety, or complaint comes to the surface, consciously craft an affirmative statement to refocus yourself on beliefs, hopes, and gratitude.
Read your journal entry back to yourself. Notice how your energy level and inner narrative have changed.
For more, read this step-by-step exploration of affirmative journaling.
Use affirmative journaling to:
create a positive narrative
shift your mood or mindset
boost your self-esteem
Purge
Purging is exactly what it sounds like. Channel your emotions. Write down anything you need to get out. Then, throw it away.
Strong emotions like anger and shame can be difficult to deal with. Sometimes, we don’t even want to put something in writing because it feels too painful. Our thoughts and feelings, or even the facts of a situation, feel like too much.
These emotions need a release.
Try writing everything down. Anything that happened, anything you’re thinking or feeling. Write a letter to someone. Write down jumbled thoughts.
Reflect for a moment. Read what you wrote. Notice how you feel. Then, let it go. Rip it up, burn it, let it blow away in the wind.
Use the purge journaling technique to:
process intense emotion
practice radical honesty
let go
Manifest
Manifestation is the process of creating your future by willing it into being. Write down your vision for the future, in the present tense. Imagine yourself there. Dream big.
Research has shown that believing you can do something makes you more likely to actually do it. Writing, drawing, creating a mood board, or visualizing the future you want in any way can help put you in the right mindset to get there.
When you feel like goals, lists, and planners aren’t quite giving you the boost you need, try manifestation. It can open your eyes to greater possibilities. It’s not about being realistic; it’s about creating a dream you can reach for.
Use manifestation to:
visualize your dreams
release limiting beliefs
evaluate your present
Dream journaling
This one is straightforward: Write down your dreams every morning. You might be surprised at what you find.
Recording and re-reading your dreams will show you a very different perspective of your own mind. Dreams aren’t conscious thoughts, so they can be very revealing.
Our dreams often reflect our deepest fears, desires, and emotions. As you write down your dreams every morning, you will start to notice patterns. Your anxieties will make themselves clear. You’ll notice what stood out to you during the day. You’ll likely find scenes from movies and books, and discover the impact the content you consume has on your mind.
If you don’t usually remember your dreams, start small. Recording even the small snippets you do remember will build a habit and help you remember more of your dreams over time.
Keeping a dream journal is also one of the steps to lucid dreaming and exploring your dream world more widely.
Use dream journaling to:
recognize subconscious fears and desires
notice how media affects you
begin lucid dreaming
Art journaling
You don't have to use words. You can use any of these techniques and instead, draw, collage, or doodle.
Whether you think of yourself as artistic or not, journaling is about self-expression. Grab whatever materials you have and put something down on the page. Let your intuition guide you.
Use art journaling to:
express complex feelings
visualize goals or memories
tap into creativity
Journaling can be such a cathartic experience, no matter what techniques you use. I hope this helps you grow your journaling toolkit!
Journal photo by Annie Spratt on Unsplash
