When You Can't Go on Retreat, Create Your Own: Part 5, Journaling

Journaling is an often underutilized tool in our self-care toolboxes. But, it is one of the most versatile and simple things we can employ. Journaling can be applied to any and all elements of our journeys. We’ve touted the benefits of daily writing on the blog before, but here is a look at how you might approach creating that daily journaling practice.

First it is helpful to decide on a purpose. Spend some time delving into why you want to do this work and what you are hoping to gain. You may land on something specific: you want to be more mindful, you have a yoga goal, you want to focus on your faith. You may also come to the conclusion that you don’t have a specific goal: you want to see where the journey takes you. There is no right answer in this, but it’s helpful to establish what you think you’re hoping for. While this is a good starting point, you are not tied to this initial thought. As you begin your writing, you may find yourself drawn in other or more complex directions.

Then you want to think about your method. Some people like to be guided through work like this. This can be especially true when starting a new endeavor. You may want a list of prompts or questions or even a guided journal. Or a broader guiding framework might be best for you. Ask yourself, are you a person who thrives in provided structure or who flies with freedom?

Here are a variety of resources and options for journaling methods:

Calm is a meditation and mindfulness app. This is a seven day mindfulness journal. It is a highly structured method that might help you jump into this work. If the structure feels comfortable and helpful, it is one that you could adapt into a blank journal for long term use.

Here is a set of 75 journaling prompts. They cover a wide variety of topics, but are generally focused on living a positive life. This is a good starting point for a journaling practice with a little more flexibility.

This is a smaller set of questions designed to help you reflect on your day. Choose one (or more) to focus your journaling on for the day. Perhaps you find yourself gravitating towards one day after day or moving between the prompts.

A more free form of journaling is Julia Cameron’s recommendation of “morning pages.” Instead of a set of questions or prompts, her format is open ended. Three pages of stream of consciousness writing to begin each day.

One element that much research supports and many resources recommend is the physical act of putting pen or pencil to paper. While it might feel tempting to take journaling into a digital space, take this as a moment for screen free time if at all possible.

The final step is (of course) to start. So, go find a notebook — something simple or fancy — that suits your needs, and pick up a pen that feels right in your hand. Give space for this habit that will allow you to see into yourself, that will allow you to grow and change. Write your way forward.