How do I write a journal?
And what’s all the fuss about anyway?
Seriously, journalling is the new black. It’s not about writing a ‘Dear Diary’ (although you absolutely can do that too), the modern journal is all about looking after yourself and getting results.
Journalling has been credited with everything from increasing empathy and mindfulness to improving leadership and communication skills, from healing old wounds to growing confidence.
Here’s the guide:
You want to spend about 5 – 10 minutes writing.
You can write everyday, morning and evening, or like I do, choose to journal at least 4 out of 7 days a week.
Chose a few headings like these:
- What would make/made today awesome?
- 3 things I’m grateful for
- 3 things I will/did achieve today
- What will I do better today than I did yesterday?
- An idea for the day
- A 4 word action statement
- Affirmations – I am…
- Today I’ll be…
- High of the day
- A learning
- Current mood
- The mood I want
And just go for it. You can stick with the same heading, or play around with them. The best bit, messy hand writing and appalling grammar or spelling are all okay. Bullet points are awesome. This is all about ordering your thoughts and intentions. You’re checking in on where you are, and what you want.
And there’s a place for Dear Diary too. In her book Rising Strong, Brene Brown advocates for writing a Shitty First Draft and gives you total permission to have a complete tantrum on paper. It amazing how getting those thoughts out of your head and onto paper lets you see them in a whole different way.
Right now I’m crediting journalling to a state of calm and order (in potential chaos). Leonie Becker from the Topline Group, recently encouraged me to grab a coffee and join her in a journal session. She threw me a few headings, and by day 3 found herself on my grateful list!!