To say my perspective on daily journaling has changed in a year is an understatement.
Let me be honest. Until recently, I thought of daily journaling as a waste of time. What could I gain from writing down my struggles, secrets and sweet-nothings? As it turns out, a lot.
My attitude changed when I signed up to a coaching program where the suggested homework included keeping a daily journal.
A year on, the coaching program is long finished, but the daily journaling remains as part of my daily routine that I look forward to. It helps me clear my mind, make better decisions and generally be a lighter and happier person. It’s also a perfect compliment to daily meditation.
So if you want to better yourself, here is your homework assignment: keep a daily journal for the next month starting today.
How to Start
1 – Choose where you will write
I started journaling in a blank sketchbook. These days I prefer to write in OneNote on my iPad so that I can type or write long-hand with a stylus.
2 – Choose when you will write
If you have chosen a time of day to journal it will be easier to build a consistent habit. After you wake up in the morning or when you get into bed at the evening can be great times for reflection.
3 – Pick a style of journaling
There are many types of journaling. Below I outline two types which I have practiced and loved over the past year. Choose whichever speaks to you!
4 – Start writing
Consistency is key. Start writing today and commit to writing the journal for at least a month. If you skip a day, no sweat, but pick yourself up and keep going.
Types of Journaling
After completing a year of daily journaling these are the two journaling styles which I have used most frequently.
Question and Answer
This style of journaling is my top recommendation for beginners. Each day, you start by writing a question at the top of the page. This question might relate to anything that’s been on your mind that day, for example:
- What will I gain or lose by taking [opportunity]?
- Why was I upset by [situation]?
- How can I practice kindness at work?
- What am I grateful for today?
- Where would I like to be in 6 months?
- What does success mean to me?
I have found this method to be a great way to unpack difficult or stressful experiences, to reflect on your goals, to make better decisions and to track personal growth.
After a month or so of journaling, look back over your the previous entries. You may be plesantly surprised to see how much progress you have made in that short period of time.
Morning Pages
The second type of journaling which I practice is called Morning Pages. If you sit down with your journal and have no idea what to write try this method. Morning Pages are the brain-child of the the artist Julia Cameron and are credited by many well-known authors, film makers, artists and other creatives as being essential to their work.
To write Morning Pages is simple. Every day, as soon as you wake up, spend 30 minutes writing longhand stream-of-consciousness. Your pages might start out something like this:
‘Another morning. I’m tired. I wonder what I should have for breakfast today…’
‘My nose itches. What is the point of this anyway?’
As you write down this internal chatter you may find that these nagging, pestering and annoying thoughts have been captured in your pages. Your mind might be clearer and lighter. As you clear the mental cobwebs, gems of insight and nuggets of inspiration may start to appear. And while lovely and interesting, this are actually not the point of the morning pages.
The point is simply to write the pages.
In writing the pages you start each day by keeping a promise to yourself. You start the day by listening for the quiet internal voice of yours that can be so easily drowned out by the world.
Will you start journaling?
I hope this has inspired you to give journaling a try. There’s no better day to start than today.
[…] more than a year of daily journaling I wholeheartedly recommend keeping a gratitude journal as a way to start this life-changing […]