~ Journaling Ideas (If You Don’t Like to Journal)
Journaling can be a huge part of your Weekend Reset. It can help to find stillness and connection to self.
But I have a confession. I hated journaling.
I knew it was a good thing for me to do for many reasons but I found it hard to be consistent. I had about 10 journals in my nightstand that I started but stopped soon after I bought them.
I’m not sure what it was. It might have been hard to sit down and write because it could feel like a chore. I thought I didn’t have time. And maybe it just felt less interesting than other things I could have been doing.
Furthermore, I did know that by avoiding journaling, I wasn’t using a tool that could enhance a number of things like self-awareness, problem solving and resilience. I knew it was good for my mental health too.
As I like to do, I had a look at some research.
The Benefits of Journaling
Even if you dislike journaling, the benefits in the research are many. I’ve boiled them down to three:
1. Journaling Alleviates Stress and Anxiety
Expressing your thoughts and emotions through writing can be a way to manage stress levels.
A study in Advances in Psychiatric Treatment revealed that engaging in writing can notably reduce stress and anxiety.In this study, participants were asked to write about stressful events for 15-20 minutes on 3-5 occasions. People who did this had better outcomes than those who wrote about emotion-neutral topics.
By documenting your stressors and concerns you may find a sense of clarity and control over your feelings and relieve stress and anxiety.
2. Journaling Fosters Self-Reflection and Self-Regulation
Through journaling you have the opportunity to contemplate your experiences, thoughts and actions creating better self awareness. This introspection can help to recognize patterns and triggers, empowering you to make more mindful decisions.
One study had participants watch a video that could prompt an emotional reaction. The results suggest that journaling could have positive effects on the processing of emotion and self-regulation.
Journaling can help to process events, creating more self-awareness and the ability to respond to future events in a more resourceful way.
3. Journaling Enhances Problem-Solving Abilities
Journaling can help to clarify and understand ideas, which can lead to better problem solving
By writing down your thoughts and challenges, you create a structured space to break down complex issues and examine them from different angles. This process can lead to clearer insights and more effective solutions.
When you regularly reflect on your experiences and challenges, you develop a habit of better awareness. This reflective practice improves your ability to approach new issues with a more analytical and open mindset.
Different Kinds of Journaling
Maybe keeping a written journal isn’t your thing. That’s ok–because there are many alternatives to traditional journals. Here are a few I’ve tried:
1. Digital Journaling Apps and Online Tools
Embrace technology by using journaling apps like Day One, Journey or Penzu. These apps offer prompts, reminders and easy access to jot down your thoughts on the go. They also provide features such as, multimedia entries and cloud syncing for convenient journal keeping.
My favorite is Reflectly, because it has daily challenges, quotes, check-ins, and you can also use photos or pictures to reflect. It really only takes a minute or two to quickly capture something important or to reflect on your day.
Another interesting tool is the web-based Dabble Me. It sends an email each day asking you for a response and chooses a random entry from the past to send. You can search entries from the past or receive a year in review with the pro version.
2. Guided Journals
Guided journals come with prompts and structured formats to help kickstart your journaling journey. Options like The Five Minute Journal or 365 Questions: 1 Page Per Day or Grid Diary offer prompts and exercises to encourage reflection.
3. Voice Journaling
If writing isn’t your thing, consider voice journaling using apps like Otter.ai, Voice Memos, or even the microphone feature in Google Docs can be used to record your thoughts. This method offers a way to quickly and easily capture your thoughts if you find speaking easier than writing.
3. Artistic Journaling
Join creativity with reflection by using sketches, doodles or collages. This kind of journaling can be an outlet for expressing feelings and delving into your world. Resources like Wreck This Journal or The Artist’s Way can provide direction and motivation.
4. Bullet Journaling
For individuals who prefer order and structure, bullet journaling provides a system for monitoring ideas, aspirations and tasks. The flexible approach of bullet journaling can transform the process to something different than the conventional way.
5. Gratitude Journaling
Change your mindset and your day by maintaining a gratitude journal. Recording things you appreciate each day can enhance your well being. A study in the Journal of Positive Psychology indicates that gratitude journaling can boost happiness levels and have the potential to boost overall well-being.
6. Stream of Consciousness Journaling
I found this method from Julia Cameron when trying to get a whole bunch of things out of my brain. She calls it “Morning Pages” but I use it throughout the day.
The idea is to write down everything that is on your mind–I call it my “brain dump”. It is just writing down everything that’s in your head in whatever form that comes to you. The idea is to carve out a period of time and just jotting down ideas as they come without filtering or judging.
It’s a great way to free up mental space and sometimes it becomes the basis of my to-do list for the day or week.
Getting Started
Choose your medium
Do you prefer writing by hand in a physical notebook or typing on a device? Each has its benefits – handwriting can be more personal and meditative, while writing on a device means you can journal anywhere and search previous entries.
Set a routine
Create a regular time for journaling. It could be first thing in the morning, during lunch breaks, or before bed. Only you’ll know what works best for you and don’t be afraid to experiment.
Start small
Begin with just a few minutes a day. The time you take may naturally increase as you practice. Consider setting a timer and try to “beat it” as a way to sustain writing and know it isn’t going to take forever.
Use prompts
As described earlier, If you’re unsure what to write about, try using journaling prompts. Could be in a structured journal or just using online starters.
Experiment with formats
Try different journaling styles to find what works best for you. Options include bullet journaling, gratitude journaling, or goal-setting journals.
Don’t aim for perfection
Your journal is for your eyes only. Don’t worry about grammar, spelling, or writing beautifully. If you focus too much on preciseness, your thoughts may not flow as easily.
Make it enjoyable
Find a digital tool you really like or buy a physical journal whose look and feel inspires you. Play your favorite music and have a cup of your favorite beverage to accompany it. Create a space and feel that you love and can look forward to.
Mix it up (and try, try again)
Include different media elements in your journal. Try things like lists, mind maps, notes, cards, ticket stubs and photos to make it more diverse and interesting.
Conclusion
Journaling isn’t always “love at first write”, but it can support your personal journey. Even if you hate journaling or you’ve tried it before and it hasn’t felt right, it’s possible to find what does.
Start small, be consistent, and keep trying new ideas if nothing quite clicks. Journaling can be incredibly beneficial–it’s all about finding the tools, techniques, and strategies that work best for you.
Your Weekend Reset Connection
Journaling most connects to the “Stillness” part of The Weekend Reset Challenge but it can also be combined with other practices, such as journaling outdoors, dictating a journal entry while going on a walk, or combining appreciation/gratitude into your reflection.
There may be other combinations too–experiment and share your i
