Journaling: The adult version of writing in a diary
To be honest, many adults, including yourself, are probably still write in a diary, it just may look different than when you were a child. In adulthood, a diary is more likely to be a resource in which you collect data around a specific goal or topic, such as food, exercise, sleep or mood. Or perhaps, writing in a diary can be exactly how you remember it as a kid- a daily, detailed record of the events in your day.
Journaling is similar to writing in a diary but also slightly different. Journaling will likely have more depth, less structure and explore more global themes, reflections, hopes or aspirations. Journaling can include other forms of expression, such as pictures or drawings. Neither journaling or writing in a diary are exclusive to pen and paper but can be done in an electronic format, such as through computer or mobile applications and on websites. You can even use a tape or voice recorder or make a video if that would make journaling more convenient and accessible.
The benefits of journaling have been well documented in school settings, therapeutic environments and for personal use.
Journaling can help improve mood and manage stress, which can strengthen your immune system and improve sleep.
Journaling can increase self-awareness and improve your ability to communicate your thoughts, feelings and experiences.
Journaling can spark creativity and promote self-expression.
Journaling can support goal-setting, prioritization and problem-solving.
Journaling can improve memory and organization skills
Journaling can help you notice unhelpful patterns of thinking or behavior and provide a roadmap for change
The only way to begin is to begin..
There is no perfect way to journal. I haven’t found information (yet!) to suggest the optimal length of time to journal or how frequently you should journal to improve your mental and emotional wellbeing. What matters is for you to make the effort to try, when you can.
Consider what you need in order to journal. Choose a medium, either a physical journal or electronic format, or use both styles, maybe keep multiple journals- go wild! Think about when you are most able to devote a little time to express yourself. This could be right when you wake up, as you are waiting for your coffee to brew, during your commute, when your partner’s in the shower or your puppy is taking a nap. It will take time to make this habit. This is your life and your journal, so you get to decide the frequency of how often you need to write. Recognize that journaling may be difficult as you may find yourself writing about things that are painful, sad or difficult in other ways. Give yourself permission to write and be patient with yourself. Give yourself the kindness you need in the moment.
What should I journal?
You have options! Some people prefer a free form or stream of consciousness style of journaling. Simply put, journal any and everything that comes to mind at that moment. Other people prefer an illustrated journal in which they express themselves through drawing, doodling or creating something using whatever medium feels most comfortable. Remember, your journal entries do not have to be seen by anyone else. If your journal entries feel incredibly vulnerable, please keep them in a secure place.
Most people commonly use a reflective style of journaling, where you are intentionally exploring and processing aspects of your experiences, behaviors, feelings or thoughts. If you choose, find writing prompts to help ground you in your journaling process. An acronym I like to use is P.I.E.S., which stands for physically, intellectually, emotionally, and spiritually (or socially, if you are not spiritually inclined). Using the P.I.E.S’ acronym, reflect on how you are feeling in these different areas of your life, at that moment, and elaborate on this in your journal. See what comes up when you spend some time for self-reflecting.
