Journaling (Part I): How to Begin

Do you keep a journal? Or are you one of the many folks I’ve talked to that really wants to have a journal or be someone who journals, but just hasn’t figured out how to create the habit of journaling? This post is for you and anyone who loves to journal and the idea behind journaling.

For me, I’ve found journaling has become an integral part of my life, growing and maturing along with me. And it’s probably for this reason (along with many others) that I assign a lot of journaling exercises for my clients. I find it can be incredibly helpful in getting confused and overwhelming thoughts out of our brains and out into the world where we can assess, organize, prioritize and, many times, let go of.

But it only works if we actually do it, right? For some of us, journaling is second nature. We can’t imagine life without it. For others, it can feel like a chore.

Today I want to introduce you to journaling and offer you some ways to get started that won’t feel like a chore or obligation, but something that you look forward to and that helps you gain clarity and direction in life.

my history

I’ve been journaling since I was in elementary school. I have a bin full of all my old journals. Every once in awhile, I’ll page through them. They go from cute, sweet and funny in third grade, to oh-my-gosh-this-journal-needs-to-burn-the-teenage-angst-is-killing-me entries from eighth grade. There are entries (many of them) that make me absolutely cringe.

For a long time I used to vent. I wrote in my journal when I was angry, frustrated, feeling sorry for myself, or disappointed in someone. There are lots of entries about boys. While these helped in the short term, I felt I wanted more out of my journaling. I wanted to not only have a place of comfort, but a place of empowerment.

So I began to experiment with perspective, observation and did a little letting go of my own rules and have seen not only my enjoyment for the act of journaling flourish, but my life expand in ways I never imagined, which for me is kinda the point to journaling.

I’ve been able to adopt new perspectives, and gain new insights. And I’d love to share what I’ve learned here with you guys. I’m working on a new series of posts that will introduce you guys to journaling and how it can help you in all aspects of life. I’m also in the process of developing an email series that will walk you through specific exercises for a month, so stay tuned.

But first, I want to offer you four recommendations on how to begin journaling to get you on your way.

1. buy a beautiful journal and pen

Okay, this may sound weird to you at first, but please don’t overlook the importance of pleasure and beauty when you begin something new. I’ve used cheap spiral notebooks in the past (great as a poor college student), but as I got older, I noticed I wrote more often when I found the physical act of writing enjoyable. And for me, that means a beautiful, high-quality journal.

I prefer a spiral-bound, thin-lined journal with blank pages on the left (for my more artistic entries). The paper is high-quality and I love it when I find a pen that feels like it’s floating along the page as I write.

Y’all certainly don’t need to be as high-maintenance as I am with your first journal, but make sure it’s special. Make sure you smile when you think about it and enjoy the process of writing in it.

Chronicle Books has a lovely selection of journals, as does Barnes & Noble and Borders. I’ve also had really good luck with smaller boutiques and local bookstores and generally spend about $10 - $15 per journal.

2. no rules

That’s right. Your process for journaling will not look like mine or anyone else’s. You’ll want to set up your own. And the first thing you need to do is throw out all the rules. Feel free to throw out my first recommendation if you’d rather journal online. You won’t need a fancy new journal. That’s the process that’s going to work for you.

Some other rules people think about when they journal are:

• It has to be done every day.
• I have to have something interesting to say.
• I have to have all the answers.
• I have to write a lot. Or for a certain amount of time.
• I have to have a point.

Don’t bother with these rules if they don’t work for you. Explore and have fun making up your own rules.

3. always have it with you

I like to buy journals that can fit into my backpack or purse so that when I’m stuck somewhere or have a moment, I can sit down and write. (I’ve actually begun to buy purses based on whether or not my journal will fit in it.) There’ve been plenty of times where I’ve forgotten it and a thought or nugget of insight comes to me that I want to write down and I’ve missed my journal.

4. just start writing

Start writing today. Even if the first words of your journal come out as, “I don’t have anything to write about.” Seriously. Here’s your first exercise:

Set a timer for 15 minutes, begin to write and don’t take the pen off the paper until your time is up. Even if you spend 15 minutes writing, “I don’t want to write. I don’t have anything to say.”

You may be surprised at what comes up. Let your mind relax. Enjoy the process and open up.

Stay tuned for part II of my journaling series: Common Fears. Happy journaling!

welcome

If you’re new here, welcome. You might want to subscribe to my RSS feed to stay up to date on the latest posts. And as always, I love to hear from you. Please leave a comment, connect via twitter or facebook, or contact me directly.

Other posts you may enjoy:

• Seeking Patience
• Harvesting Abundance
• What is Your Wisdom?
• Listening to Your Inner Voice