So much of one’s time is spent in their own head. The inner chatter that resides there creates worrying and over analyzing which serves us no purpose. The inner critic says you’re not good enough, smart enough, not capable enough to make the leap. In order to quiet those thoughts, they need to be expressed. Once they are brought into the light, they will dissipate, leaving room for growth. This is where journaling comes in. This tool helps uncover what’s been buried deep within the body and the psyche. There is no judgement, no expectations, just raw emotion. Just let that shit go. Great wisdom can be found in those pages. The things you’ve been longing to do and the person you’re striving to be. Your true self will start to emerge. It helps to organize your thoughts, communicate what you want into existence and make action steps to achieve your goals. Patterns will emerge, hopes and dreams surface and answers will come, all you need to do is do the work.
There are many ways to get started journaling. It is a practice, a commitment is generally helpful. With everything, it will get easier over time. Find a way that resonates best with you and start there. Here are a few different methods:
Morning Pages– Three pages of longhand, stream of consciousness writing, ideally done first thing in the morning. There is no wrong way to do this. Anything that crosses your mind, write it down. This will dump everything out of your brain, leading to a clearer mind to focus and prioritize what’s important. Writing longhand will help you go deep. The process is slower than typing on a computer, it gives you space to notice. The veil of the ego is thinnest in the morning. It’s not as demanding when you first wake up, take advantage of this.
Gratitude Journal– If you don’t know what to write about, expressing your gratitude is a great place to start. Pick five things you’re grateful for and write them down. It doesn’t have to be done daily, weekly is great too. Try to elaborate in detail, record unexpected surprises and get personal about the people and things in your life that you’re grateful for. What you focus on expands. If you focus on the things you’re grateful for, more things will come your way to be thankful for.
Bullet Journal– Rapid logging. It consists of four components: topics, page numbers, short sentences and bullets. Add a topic on the top outer corner of the page, a short descriptive title. Number the page. The bullets will help organize your entries into three categories: tasks, events and notes. Tasks are what you what to accomplish that day. Events are date-related entries of things that need to be scheduled or can be logged after they occur. Notes include: facts, ideas, thoughts and observations. This method helps to collect and organize specific kinds of entries. It’s a planner system that allows you to plan the future, track the past and keep your sanity in the present.
You can blog about business or personal endeavors, write down your thoughts in Evernote, write for 15-20 minutes daily, keep a food or mood journal. Just start. You may notice anxiety loosens its grip on you, space for clarity and your self-esteem become elevated. You’ll be able to process and communicate complex ideas effectively. Little by little, more will be revealed.