Journaling 

People have mixed feelings about journaling… or, straight up bad feelings. But that shouldn’t stop you from accessing an age-old tool for success and self-awareness used by every innovator the world has ever known. Journaling is really just a way for your mind to learn to talk to you. It’s the most direct way to watch your own mind and emotions at work, combat stress with self-regulation, and learn from life. Maybe you had “journaling assignments” in school, or you think journals have to be a certain way; great handwriting, perfect spelling, or good grammar. None of that is true. So fire your inner critic and start a journal. Someday your biographer will be grateful.  

Quick Start Guide 

1. Adopt a new mindset 

1. It’s just for you. 

2. There are no rules. 

3. You can’t get it “wrong.” 

2. Give yourself presents 

1. Invest in a nice journal that speaks to your tastes and inspires you. 

2. Get some pens, or pencils, that feel good on the page in colors you like. 

3. Get a work light or lamp that makes you happy. 

3. Mark your territory 

1. Choose your regular spot. Doesn’t have to be a room; top bunk, loft space, stair landing, picture window, secret room behind a bookcase… you get it. 

2. Add a comfortable seat and surface to write on – doesn’t have to be a chair and desk. Floor cushions, stacked boxes, camp stools, workbench… 

3. Decorate to your taste; collectibles, images, memorabilia, quotes, colors. 

Barriers? What Stinkin’ Barriers? 

It’s Scary 

Are you saying you’ve never done anything that scared you? If you haven’t, then journaling is the perfect place to practice feeling fear and doing it anyway. It’s low stakes and once you’ve got it down you can overcome whatever else scares you. If you have, well then, you can do this too. In fact, if you’re past kindergarten you’ve probably already stared down way scarier stuff. Compared to broccoli, rush hour traffic, or overdue notices, journaling is a vacation! 

No Time 

This IS a classic. But it doesn’t really add up. First, you can journal for as little as 5 minutes and still get a lot out of it. Second, if you’re willing to divert just 10 minutes from your busy TV or scrolling schedule, you can fit it in. Third, you don’t have to do it EVERY day. Do what you can. Fourth, if you’re a parent, model it for your children and cultivate the habit together. It teaches them respect for privacy, adds a self-regulation tool to their kit, and creates something modern families desperately need; peaceful, silent time in the same room together without electronics. Plus, everyone’s handwriting will improve. 

So, pick a time that you can count on; after brushing your teeth but before the next task, when you get home from work or school, as a wind-down before bed, in the morning while you have your breakfast, or hot beverage, or during a break period, and journal then.   

No Privacy 

If your concern is someone reading your journal there are lockable ones. Or, you can keep it in a cabinet or case that locks. DaVinci wrote his journals in a cryptic code. Then again, really awful handwriting can be just as hard to break.  

The better alternative is to teach, and enforce, a household policy on privacy, in which people can have journals, letters, and other personal effects that are off limits without permission. This lets you introduce journaling as a family tradition you enjoy together. Have some snacks and conversation afterward for added fun. 

What Do I Write? 

Any veteran writer will admit that a blank page is very intimidating. So, start small.  

Use Prompts  

Try these prompts to get comfortable the first few times you journal. 

1. List 3-5 ____________________: fill in the blank with a category such as favorite books, best trips, memorable people, strange colors, etc. then make the list  

2. List 3-5 goals you want to achieve and one reason for each.  

3. Write a post card, or letter, to a friend about an imaginary trip you’re taking.  

4. Write 3-5 trivia questions on a subject you know well. 

5. Free Write: write down a single word that comes to your mind then keep writing for 3-5 minutes. Just keep the pen moving even if it makes no sense. 

If you enjoy using prompts there are many more you can find online.  

Just a Little, Then a Little More 

Write for a few minutes, or just fill the first few lines of a page for the first 5-7 entries. Then increase the writing time, or increase the amount of writing you put on the page by a little more. Every 4 or 5 sessions, add a little more until you can fill a full page. You’ll soon find you want to finish capturing your thoughts and have stopped thinking about how many lines or minutes it takes.  

So go fill your favorite cup with your favorite drink, grab that slick new pen, crack that back of that inspiring journal, and sink into the soft hush of your own thoughts.