Journaling can help you achieve your goals, process life events, and reduce stress and anxiety. Studies have tied journaling to taking fewer sick days off work, better management of chronic conditions, better sleep and improved relationships. The benefits are nearly endless, improving almost every dimension of wellbeing. Are you ready to pick up a pen yet?
To reap the benefits, you need to develop a consistent journaling habit. Jotting down a few thoughts one time will not yield substantial results. Set a bit of time aside each day, ideally at the same time, to reflect, write and process. While it’s recommended you journal for 15 minutes three to five days each week, it may help to start with a shorter amount of time every day to establish the habit.
Set yourself up for success! Are you used to making lists on your phone? Use a mobile note to keep a daily journal. Do you enjoy the potential of a blank notebook and classic pencil? Keep a set near your bedside and write first thing in the morning. Finding something that works for you and prompts you to write on a regular basis is the most important aspect of journaling.
Consider the many ways to journal:
- Electronic: mobile phone, tablet, laptop or desktop computer, voice recording, journaling app
- Physical: notebook, lined paper, published journal with writing prompts
- Writing utensils: pen, pencil, colored pencils, markers, stylus
What should you journal about? Journaling has no rules, which can be freeing but can also make sitting down to a blank page intimidating. Try these ideas to get started:
- Gratitude: Brings to light the positive aspects of life by noting things to be grateful for.
- Expressive writing: Focuses on an emotional experience, event or relationship to access inner thoughts and feelings.
- Free writing: Challenge yourself to set a timer and write without restriction the entire time. Don’t pause to assess or overthink. Let the words pour out without worrying about spelling, sentence structure or if any of it makes sense.
- Light and easy: If it’s difficult to jump right into journaling about stressful events, start the habit by journaling on something easier, like your favorite meal or the last concert you attended.
- Prompts: You can use prompts to help you dig deeper and think about things from a different perspective.
- How does it feel when you’re facing uncertainty?
- Name something you are afraid of and reflect on why?
- When do you feel the most like your true self?
- What does your ideal day look like?
- What is something you would change about your career, if you could?
- What is something you hope to learn in the next year?
- How has life surprised you lately?
- How can I practice noticing joy, even alongside grief or sorrow?
- What does it mean to “live wholeheartedly”?
No matter how you incorporate journaling into your life, know that you’re doing your body and your mind a favor as you commit to the habit.
Sarah VanEerden is a Registered Dietitian and a Marketing Specialist with Vitality. She earned her B.S. at Michigan State University and has a passion for making the healthy choice the easy choice. She’s an experimental cook and a terrible baker, and she loves diving into home improvement projects and music in her free time.
